Fix Bad Posture in 5 Minutes (FOREVER!)

Fix Bad Posture in 5 Minutes (FOREVER!)



If you are looking for a posture routine to help you fix bad posture in 5 minutes and all the things that come with it like rounded shoulders, a forward head, craned neck and anterior pelvic tilt, then you are going to want to watch. Here I'm giving you a series of posture correction exercises that can be done at home in as little as 5 minutes that can fix your posture forever if you remain consistent with them.

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This posture workout is most effective if you determine what is causing your bad posture in the first place. You are most likely slouching with rounded shoulders due to a weakness and lack of mobility in your upper back, specifically the thoracic spine. Not only is it causing your shoulders to round forward, but it is also affecting the posterior pelvic tilt that you are likely suffering from as well.

While some may argue that your posture doesn’t matter, as a physical therapist, I disagree. I find that posture can affect everyone both inside and out of the gym. If you don’t believe me, try this out; slump forward, slump forward and allow your shoulders to round. Then, try raising your arm up overhead. You won’t be able to get it all the way up. Your humerus will actually get blocked within the shoulder joint, preventing you from being able to raise it all the way overhead as an effective stretching exercise.

If you are someone who works out, that means that with this bad posture you will run into difficulty to effectively press weight overhead, such as with dumbbells or a barbell. In everyday life, you might find it difficult to put something away above you because of the difficulty in getting your arms up.

Now, to feel what it would be like to stand with good posture, stand in front of a straight line and turn your toes out. Contract your quads and squeeze your glutes together. From here, make fist and place it against your chest with your thumb resting on your sternum. You should notice a slight downward tilt of your knuckles. Now, retract your shoulder blades and raise your chest upwards, bringing those knuckles to parallel to the ceiling.

Since you know what it feels like to stop slouching and to stand in good posture, it’s time to implement the routine for how to fix bad posture, which is a daily 5 minute routine consisting of just 5 simple exercises. Two exercises to strengthen and mobilize the thoracic spine and two exercises to work on the strength-endurance of the glutes. It’s not just about having a glutes that are strong, but having the ability to hold them in the right position for an extended period of time. There is also a combination exercise that will target both the thoracic spine and the glutes all in one move.

Perform the posture routine as follows:

A. Supermans x 30 sec
B. Glute Bridge Marches x 30 sec
A. Supermans x 30 sec
B. Glute Bridge Marches x 30 sec
E. Bridge and Reach Overs x 30 sec

C. Kneeling Thoracic Drops x 30 sec
D. Wall DL’s x 30 sec (right leg)
C. Kneeling Thoracic Drops x 30 sec
D. Wall DL’s x 30 sec (left leg)
E. Bridge and Reach Overs x 30 sec

The Superman exercise is a thoracic strengthening exercise and back posture exercise that will help target the muscles of the upper back and in-between the shoulder blades. Weakness in these muscles allows for the upper back to round forward, taking with it the shoulders, causing them to round as well. To have good posture, you need to make sure these muscles are strong enough to keep you upright.

The Glute Bridge Marches will work on the strength endurance of the glutes. It is important to note here that you want to avoid any dropping of the hips / pelvis at any point, whether than be sagging down or tilting to one side in order to raise the other leg off the ground.

Kneeling Thoracic Drops will work on mobilizing the thoracic spine and as an added bonus, will help stretch the lats, which we know are an internal rotator of the shoulders. If these muscles are too tight, they will actually assist in pulling your shoulders forward.

One of my favorite exercises to help correct bad posture and to feel amazing every single day is the Bridge and Reach Over. This posture exercise not only targets mobility of the thoracic spine with the reach over to each side, but doubles as a glute strengthening exercise.

If you’re looking for a complete workout program that will fix your posture but also help you to build a ripped athletic body, be sure to head to athleanx.com and check out the plans that are best suited to your current goals.

For more videos on how to fix your posture and a daily posture routine that you can follow, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

your feet along a straight line and then just 
turn your toes out ever so slightly. And then from there, I want you to lock your knees out. In 
other words, extend them fully by contracting your quads at the same time, squeeze those glutes 
together. If you've done this right with your foot positioning on the ground, you should feel 
a really good contraction here. And then finally, what I want you to do is make a fist with your 
thumb just like this, and then put that thumb alongside your sternum. And all I want you to 
do is take the knuckles that are now facing somewhat at an angle downward and point them 
up by lifting your sternum. Think that you have a glass of water attached to your sternum 
and just lift it so that none of it is falling out the front of the glass. In this position, 
you're going to feel exactly what it's supposed to feel like to be in this better posture. And 
ironically, we fixed the thoracic extension loss by starting from the ground up. But that's how 
the kinetic chain works. But of course, you're not going to walk around like this all the time 
because we really haven't fixed anything yet. But if I could give you a quick 
routine to reinforce these things, well, that's where the real benefits occur. And 
by a quick I mean literally just 5 minutes. So, you've got five exercises, two here for the 
thoracic area and two for the glutes and then we have one combo exercise. And the way we structure 
it, is basically taking those first two A and B perform them for 30 seconds apiece. Thoracic for 
30, glutes for 30, you go back, thoracic for 30, includes for 30. That's two minutes, you do 30 
seconds of the combo exercise. Now if you don't have a lot of time, you can stop right there. But 
if you've got two and a half extra minutes, it'll be well worth your time to do exercises C and D 
in the same manner. Thoracic for 30 seconds and glutes, you go back again and repeat that one more 
time and you finish one more time with that combo exercise. That's a total of just five minutes.
And the first thoracic exercise is one that's actually going to help us to attack the weakness 
in the upper back that oftentimes contributes to that poor posture. We call this one the Superman, 
and it's very easily performed here down on the floor. You take your fists, you put them right 
here on that sternum again. And this time we're going to try to reveal our S, that's where the 
Superman comes from, by spreading across the chest and digging your elbows down into the floor.
And if you do this properly, you're going to feel those muscles between the shoulder blades 
engage to allow you to lift that sternum up. And think about the test we just did. Take your 
hand and think about raising it as high as you can by lifting the sternum and tilting backwards 
at the same time. You perform this as repetitions, as many as you can get that are high quality that 
you can perform within that 30 second time period. And then you move on to exercise number two.
And this too, can be performed right down here on the floor. But this time we're shifting 
our focus to the glutes. So, when we talk about glute weakness, it's not the absolute 
level of strength that you're missing here, but more importantly, your strength endurance. 
Because when we're talking about posture flaws, you need to be able to have the ability to 
control it for a long period of time. So, the glute march is a great way to do this. 
You get into this bridge position here, trying to create a straight line from 
the thighs all the way down to the torso, and now you're just going to alternate your foot 
lift about five or six inches on the left and five or six inches on the right. But most importantly, 
without allowing a drop of the pelvis when you do lift the leg. So not dropping this way and not 
dropping to one side when you lift the foot up. The idea, as always, is to make sure you perform 
quality repetitions for those 30 seconds and when you're done, you move on to the combo exercise. 
Now, with 30 seconds of each of those exercises performed, you're now one minute into the 
routine. You repeat that combination one more time and you're two minutes in total. Now, 
we've performed the 30 seconds, however, of that combination exercises. This is one of my all-time 
favorites is a Bridge of Reach Over. So now we're going to go back to that bridge, but this time 
reach across and back with the opposite arm. So, we're getting that thoracic rotation and 
extension at the same time. We're getting that lift in activation through the glutes so we 
can tie in both of these deficits and work on them all at one time and kind of bring it all 
together with just this final 30 seconds. So, the second thoracic exercise actually just 
requires a chair. You come down here on the floor and you take your elbows and you put them on 
top of the chair and your hands are going to go on the top of your upper back. Now, at this point, 
your goal is to just sink yourself down, really trying to lead with your chest. In other words, 
try to touch your chest to the ground, obviously being limited by the fact that your elbows 
are preventing you from going too, too low. But this is great because it focuses in right 
on that area that we spoke about earlier. The key here is to perform these as repetitions as 
well by lifting up and then again resetting and dropping the chest down as best you can. The 
additional benefit that comes from this is that we're getting a good lat stretch and 
we know that the lats are also internal rotators of the shoulder contributing to 
more of that rounded, hunched posture, so we're getting a double bang for our buck. 
Remember, perform high quality repetitions for 30 seconds and move on to the next glute exercise.
And that exercise is actually called a Wall DL, which is utilizing an RDL pattern, but it's 
helping to strengthen those glutes once again and establish full hip extension while also 
reinforcing that thoracic extension that we're looking for. So, you put your hands up 
against the wall like this and you drive your knee up into the wall as well. Now what we're 
really focusing on is actually this down leg, because what I want to do at this point is kick 
my foot backwards to hinge but establish this flex hip position and then drive off of that utilizing 
the glute to get through full hip extension. The only way I'm getting my knee back to the wall 
is to fully extend through the hip. And again, full hip extension is good glute activation and 
by doing that we're fixing the pelvis from below and helping to reinforce that upper back.
And oh, by the way, the upper back is being reinforced in this position by keeping the hands 
in contact with the wall, which establishes the same dip that we had on that chair exercise 
to keep that extension that we're looking for. The first time through you go 30 seconds on the 
right leg and the second time you perform this, you go 30 seconds on the left leg.
Now, remember, after performing these C and D exercises twice, you've got one 30 second time 
period left over and that's going to be reserved once again for that E exercise, the combo bridge 
and reach over that you're going to do for one final period of 30 seconds. Guys remember, when 
it comes to creating meaningful change, the only way we can get there is through consistency. And 
the only way I believe we can get consistency is when the tasks that you're being asked to do is 
not that daunting. This is short, this is quick, but I promise you it will be effective.
If you're looking for a complete workout guys that are equally effective and not 
time consuming. You can find them over

#Fix #Bad #Posture #Minutes

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