Dr. Eric Berg DC
Correct Your Posture in Just Minutes!
Computer work can cause neck and back pain, but these simple posture exercises can help fix it!
0:00 Introduction: Neck pain, back pain, and poor posture
0:38 Focusing on fascia for better posture
1:06 Posture correction exercises
2:16 Posture workout #2
3:11 Posture workout #3
3:51 Posture workout #4
Today, I’m going to show you a posture workout that can improve your posture and help eliminate pain or poor sleep associated with it. Bad posture can cause neck and back pain if you’re not careful! I’m going to share an amazing fascial stretch that can fix your posture in no time.
Fascia gives your body its shape. Focusing on proper stretches and exercise of your fascia every night can help fix bad posture!
Check out these exercises to improve posture, and try completing them before bed every night. You might be stiff when you first begin, but try to do the exercises as best you can.
After these exercises, you should feel more relaxed, and you’ll probably notice an improvement in your breathing. Your sleep, posture, and any neck or back pain should greatly improve.
Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope these exercises help you fix your posture and eliminate neck and back pain. I’ll see you in the next video.
if you find yourself looking like this by your computer cuz you're sitting there all day like I used to get from working on the computer for 13 hours a day you're going to get a lot of tension in your neck in your back and you're going to keep trying to raise your posture up but then as soon as you forget about it you come right back down to this position right here today we're going to show you how to completely reverse that to put your head over your body and keep it there you're about to learn an amazing fasal stretch that will take your posture from slouched to completely upright when I was in practice for 30 years I didn't learn about fascia fascia is the thing that gives the shape around the body and fascia extends Way Beyond the joints you're about to learn a routine that I recommend you do every single night until you commit it to memory I do these stretches before bed to be able to take your posture from down here to all the way up here so go ahead and save this video and follow this routine step by step as we take you through these simple exercises to transform your fascia let's begin for this one you're going to need some type of uh Rod or pole maybe you could take a broom and unscrew the bottom of the broom if you don't have something around the house maybe you can get something like this like a band where you can hold this in back of your head now for this one it's really important that you maintain a really good posture so when you start out doing this you might be very very stiff but try to do the best you can so we're going to be holding some type of pull or some elastic band as far back as you can as you laterally bend to one side so we're going to start off going to the right side go to neutral and go to the left side this is one of my favorite exercises and I'll tell you if you're sitting all day or you have a lot of stiffness it's going to greatly open up your rib cage your upper back and you'd be surprised how much your neck is going to be very loose when you're done with this again this is working on the entire fascia that extends Beyond just the joints in your shoulders and your neck because all this fascia connects down also through your lower back it's very rare that we actually stretch in this lateral motion all right for this next one we're going to be doing rotation now this is going to really help the upper rib cage your shoulders as well as your neck of course you're going to be standing we're going to take that same pole or that elastic band and we're going to rotate starting to the right side and so as you rotate all the way to the right side you're going to kind of pause try to go as far as you can pause and hold that and then go around to the other side pause and hold that position we're going to go back and forth repetitively here's another motion that we rarely get as we sit behind a desk all day and that's rotation usually you're going to find one side is going to be more restricted so you're going to work on that until you have symmetry between the left and right side all right good you should already start feeling more relaxed and you probably notice that your breathing is more calm as well all right in this next routine this is one of my favorite ones because when I first started doing this I was very very stiff we're going to extend back as far as we can going backwards and then back up to neutral now what you're stretching in this motion is all of the connective tissue in the fascia on the front part of the rib cage underneath your clavicle through the abdomen so we're stretching ing all that as we go backwards even though you might feel it in your back as well because you're also stretching some of the fascia that is inside your body on the front part of your spine okay now we uh approach the last exercise in the routine this one I call the Matrix all right so this is how you do this make sure your legs are about shoulder width apart bring your arms out to the side and you're going to flex to your left side foot first with your arms out to the side now as you laterally Flex all the way down to one side you're now going to raise your left arm up and your right arm backwards I don't know if you've ever saw the movie The Matrix but this is like avoiding the bullet and then we're going to twist over on the right side and laterally flex and do the same motion bringing your right arm up and your left arm back and then we're going to repeat to the opposite side this might take a little while to get down but just watch the person doing this and try try to mimic them as close as possible so as you're doing this motion you're going to find that this is like the ultimate and laterally flexion rotation and extension with your shoulders you're taking this fascia and you are just stretching it out creating a lot of space in your upper back and your neck when you're done with this you're going to sleep like a baby you're going to feel real good it's a wonderful exercise if you get stiff and also just to exercise your fascia do this routine every day until you actually get it down as a habit and you remember these motions then you don't need to watch it but this is a great routine I do this every single night it really helps sleeping and it's really good for posture and neck pain as well all right so we're done and I will see you tomorrow
#Correct #Posture #Minutes
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Wow, Dr. Berg, I'm adding these to my daily routine! As a [insert your job or hobby that affects posture here, e.g., "student," "gamer," "writer"], I can really use this. Thanks for the simple and effective exercises!
Another great program my friend. Be well.
Tks ❤
I wont be that subtle to start with. Its goung to take me a while.
I have bursitis and a very small labrum tear in my left shoulder. Will these exercises affect it?
The way I instantly straightened my back the minute I read your title 😂
Just what I was looking for! Thanks!
This exercise really works—but I needed something to keep me upright during the day too. I started using a posture corrector to stay aligned while sitting and walking. The difference in how I look and feel is insane.
Dưới đây là bản tiếng Anh của bình luận anh có thể dùng:
"Thank you, Dr. Berg, for your incredibly valuable insights! I’m a traditional medicine doctor practicing in Vietnam, specializing in bone and joint treatment using herbal remedies. Your videos have greatly expanded my perspective, especially on how to integrate Eastern and Western approaches to healing. I’d love the opportunity to learn more from you. Do you have any advice on combining the Keto diet with traditional herbal therapies?"
Anh cũng có thể thêm biểu tượng cảm xúc nhẹ nhàng nếu muốn thu hút thêm tương tác, ví dụ:
"Much respect from Vietnam!" hoặc thêm "Looking forward to your thoughts!" ở cuối để
I can’t do these, Dr. Berg!!! I am too out of shape!!!! I’m 76 now… I did the first one basically with one of my husband‘s neck ties… I have a bad shoulder and my neck really hurts anyway, etc.!!!!! I have so much going on with my body/so much wrong with it!!!!! Thank you very much much….
Most of us who are ex-military don’t struggle with posture. I’m 65 years old and a friend who used to be several inches taller than me is now shorter due to decades of inactivity. The difference is shocking. People need to get off the couch! You don’t have to run marathons, but staying active is absolutely crucial.
Instantly fixed my posture with just one session. Had really bad posture for many years
Bangladesh 🎉🇧🇩
How can a dentist know more about every avenue of medicine than specialists in each field. I would ask this question before believing every remedy that is pitched on this channel.
2 years of pain between shoulder blades and lower trap area
Any idea?
I m 16 at this age I m suffering from this😢
I have back pain and it's causing me to hunch over. I can't do these exercises. What should I do?
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Thanks a lot Dr..i am already bent in the age 51!! Will follow this routine.. thanks 🙏🙏
So thankful for your helpful input for our aging bodies and for just caring.
GREAT!! Excellent excercises! But the #4 is brutal!
Shoot, I can’t find my floppy disk!
Did it last night and slept all night long what haven’t happened for years 🎉😊
Bravo👏🏼👏🏼for raising such wonderful kids!!!
does this help for hip posture also?
Thank U doctor Eric berg sir, these streches are good not only for posture improvement but also for spinal cord flexibility.
Yes these fascia stretches are wonderful BUT could you post a video for the bottom half
Im 66 yrs old. Thank you for everything you do