Tone and Tighten
How To Correct Your Posture – 5 Home Exercises To Fix Your Posture
Poor posture can result in neck pain, shoulder knots/tension, and headache pain. As a physical therapist these are common complaints I treat in my clinic – oftentimes these issues correlate directly with a person's posture. Today I'm sharing 5 of my favorite exercises you can do at home to help correct these postural issues.
➡️ Here's an Amazon link to my favorite foam roller: https://urlgeni.us/amzn/drjaredfoamroller
OTHER VIDEOS TO WATCH AFTER THIS ONE:
✅ 10-MINUTE DAILY POSTURE ROUTINE: https://youtu.be/jB1Yb9PMm-U
✅ EXERCISES TO FIX NECK HUMP FAST: https://youtu.be/cPA_hM80s8s
✅ HOW TO STRENGTHEN YOUR UPPER BACK POSTURE: https://youtu.be/N0hpxqIePaQ
✅ HOW TO ELIMINATE MUSCLE KNOTS IN YOUR NECK, SHOULDERS, AND BACK: https://youtu.be/9PC9Mn0VO00
✅ 6-MINUTE POSTURE FIX ON A FOAM ROLLER: https://youtu.be/042b7nPnNIk
As a physical therapist, I treat many posture related problems.
The thing is – people don’t come in to my clinic complaining of “bad posture“. People come into my clinic complaining of the symptoms that are typically associated with bad posture. Neck pain, knots in your upper shoulders, headache pain, etc. are typically related to poor posture.
These are the complaints for which people typically seek Physical Therapy help; little do these patients know how many of them wouldn’t be in any pain if they just spent some time addressing their posture!
Today on Tone and Tighten I wanted to discuss these postural issues – specifically what is poor posture, why you developed it, and some simple exercises you can do to correct this problem.
WHAT IS POOR POSTURE?
Poor posture is typically characterized by what we refer to as a “forward head and rounded shoulders“ posture. When you stand up straight and tall, if I were to look at your profile from the side your ear should be directly located over the tip of your shoulder. Your sternum/chest should be pointed up with your shoulder blades sent back. This is what “good“ posture looks like.
In this position, gravity holds your head squarely on top your neck with very minimal muscle activation required. This results in minimal tension, decreased muscle knots, and decreased muscle activation.
WHY DOES POSTURE MATTER?
Again, bad posture is typically characterized by a “forward head and rounded shoulders“. Forward head refers to the position of your head relative to your shoulders. It simply means that if I were to look at your standing posture from the profile view your ear would be out in front of the tip of your shoulder.
This typically causes a “rounding“ forward of the shoulder blades and an increased visible “hump“ in the upper back.
In this position, your head is not in an ideal anatomical location. Gravity would cause it to flop forward if not for some muscle activation to hold it up. So to prevent your head from flopping forward you must activate the muscles in your neck and upper shoulders.
15–30 minutes at a time this might be OK, but when you spend 8 – 12 – 16 hours in this position, those muscles can get extremely fatigued.
The result is increased tension in your neck, pain with movement, stiffness, knots in your upper shoulders, and even headaches.
HOW TO TREAT POOR POSTURE
The muscles in your body are highly adaptable to stresses placed on them or removed from them.
Our forward head and rounded shoulders posture typically results in what we refer to as an “upper cross syndrome“. The muscles through the front of your chest and back of your neck get tight while the muscles through your upper back and front of your neck get stretched out and week.
The treatment for this poor posture issue is to basically reverse our “upper cross syndrome“. We need to stretch where it’s tight (upper chest, front of the shoulders, and neck) and strengthen where it’s weak (rhomboids and middle traps – between your shoulder blades).
Here are 5 of my favorite exercises to help you overcome these problems. Push “Play” on the video above for a detailed description of the principles discussed in this post including an explanation of the following exercises.
(0:00) INTRODUCTION
(1:01) WHAT IS POOR POSTURE?
(2:05) SIMPLE POSTURE TEST
(4:10) FOAM ROLLER OVERHEAD
(6:41) FOAM ROLLER ANGEL
(7:26) DOORWAY STRETCH
(8:49) WALL ANGELS
(10:47) FLOOR ANGELS
Performing these exercises regularly will help to improve your posture. In fact many of my patients notice a significant improvement in about a month; it might be up to 3 months to see a remarkable improvement (it took your body a long time to develop poor posture; it’s going to take some time and effort to reverse this problem). You have to be diligent and consistent, but I know these can help you out!
Many people refer to a “hunchback” posture when talking about this problem. Here are more great exercises to fix “hunchback” posture:
✅ BEST EXERCISES TO FIX HUNCHBACK POSTURE: https://youtu.be/q8c_52moIVg
#Correct #Posture #Home #Exercises #Fix #Posture
source
Not a doctor.
or just ????? just fix it by holding ur back
thanks
6:41 foam roller snow angel
5:20 foam roller overhead
Stretch exercises (2 mins)
Your videos are amazing! Your persona and explanations are inspiring and easy to watch…and therefore I WANT to do the exercises!
My neck had progressively become less flexible and my shoulders tighter. – desk job, iPad etc for years, plus heading a rain-sodden soccer ball while growing up. The neck muscle strengthening video has really helped in combination with the core, roller and posture videos.
At 74, I realize I need patience to break old and really bad habits but your videos have given me renewed hope that I can relieve my neck and shoulder pain. I’m already feeling the positive effects after just 2 weeks.
Thank you for taking the time to share your expertise!
Michael
The roller and the stretch at the doorway saved my neck! I’ve had chronic tech neck pain for years and after doing these a few days I can finally place my head on a pillow with less tension which caused me lack of sleep. My posture is also much better, thank you so much!!
Will this exersizes help with my forward head posture problem?
how long does it take
Loving the videos, this is exactly what I need.
07:45
I like this one.
Thanks for the help
Can I do only the onez wirhout the foam rolling and still show improvement?
What if we don’t have a foam roller? What can be an alternative?
I don’t like AutoCorrect
I am whole foot shorter cause of it
Sir do i choose 1 exercise or do i do all of them
I have had a buffalo hump ever since i was a kid currently im 21 and I'm really insecure about it and want to better myself health wise thank you for this video I'll update the progress!
How about old folks that can't get on the ground?
these exercises are great!!!! Thanks much for teaching us to improve our postures.
thankkkssss bro
Amazing video! Thank you so much for explaining what poor posture is, why its poor and how to fix it without too many exercise gadgets.❤ love it!!
Very instructive
Thank you! That door stretch nearly took me out, my left shoulder, chest & neck had been sooo painful & tight for weeks but this helped alot & love the floor angels too. Will try to do this regularly.
Sir, I have a curved back. What can I do to straighten it? Please tell me.
Hellbe me😢😢
Speed forward to 4:10 for the exercises. 🙂
I noticed i have bad posture from my teen age i think i have to do this exercise sir
Would a bad posture cause pressure on your nerve in neck?
Does correcting posture really help with body pain? I just saw a video that denounced such claims and even vilified the concept.
Thank you sir.
These exercises are really helpful, I can already feel a difference in my neck after just a few days of practicing them.
Jason Priestley giving some great posture advice and exercises! Awesome video!
I have 3ft long square one not the round,will that work?
Amazing experience Ty I will be using these right now
PT and chiropractors really abuse the effectiveness of these foam rollers man. I couldn't ever figure out how to get these to be this effective – but lord I couldn't live without mine.
Is it ok to use pillows if you don't have a foam roller ?
What are your thoughts on using a back brace to help with correcting posture? Does it actually help
“What I want you guys to do is stand up right now.”
Me sitting on the toilet: 👁️👄👁️
Every Therapist has a different video with different exercises and stretches so confusing
This is EXACTLY what I was looking for.
I have terrible posture. I tried these stretches, and within seconds I realized I was working muscles that never get worked. I'm lying here in bed, and already my shoulders feel more open.
I had lost hope at ever fixing my posture, but it's been restored.
My father is really upset about my poor posture with rounded shoulder, until I saw this video. Thank you doctor!!!
Iam 80th thank you I have pain there every day so I will do this every day
push up with proper form everyday with 8 rep + 4 set . can fix it. simple and not eat to many time probably just 15 minutes not much