Full Transcript
[00:00] I'm willing to bet you have at least one of those postural patterns, and maybe some of you will have all of them, and it's likely from this.
[00:18] If that's true, this video is for you. I'm going to show you a quick, perfect posture routine that you can do in six to eight minutes a day, and I'm willing to bet if you take a side picture of yourself right now, and then
[00:33] another one in 14 days from now, you're going to be well on your way to achieving perfect posture. If you're not aware, your posture will become indistrepair. This will create a situation where your posture will crumble. It'll affect your spine.
[00:45] It'll cause premature wearing down, and I can guarantee that you will not feel, heal, or function well. In this video, I challenge you to follow along with me for a 14-day posture reset. I'm sure if you follow along, you're going to notice a significant improvement in your
[00:59] posture, and that will translate into you feeling functioning and healing better. This quick, perfect posture routine is super easy to do. You're only going to need a towel and some floor space, and we're going to go through this
[01:11] together. You'll probably notice I'm pretty casual right now in terms of what I'm wearing. I did this purposely. I have a pair of jeans on in a t-shirt. Let's remove all the excuses. There is no excuse as to why someone cannot spend eight minutes a day for the next 14 days
[01:25] transforming their posture. You don't have to have any special clothes on, or gym clothes, you can do it in the comfort of your home, and it's going to get you out of your seat from in front of your computer or TV. It's going to break that postural habit so you can get the best results in this short amount
[01:37] of time. This perfect posture routine will attack three areas. The hip pelvis, low back, the mid back, and the neck. When you put it all together, I believe it's one of the most comprehensive, simple posture routines there is on YouTube.
[01:50] So follow along, and let's get to it. We're going to start with our pelvis and hip and low back first. I want you to get down here and do this with me. Don't worry about the reps and sets right now. I'm going to put a summary later on in the video so you can download that super easy. I want you to feel what I feel.
[02:03] So follow along with me. The first thing we're going to do is we're going to stretch out our so-as muscles. The reason we're going to do this, we sit so long. We're going to hold this for 15 seconds. The key here is activating your glute.
[02:15] It shouldn't be soft. You should really squeeze your glute and then drive your hip and pelvis forward. You should really feel that at the front while you're firing your glute. We're going to hold this for 15 seconds.
[02:29] Really keep your upright posture in good shape. You want me to hunched forward, shoulders back, head up, really fire that glute. And then we're going to relax. Again, hold that for 15 seconds.
[02:41] The other side, fire the glute as hard as you can, drive the hip forward. You might even feel that down in the front of your thigh on the leg that's being stretched. I can certainly do that right now as I fire my glute and drive my pelvis hip forward,
[02:56] really holding that for about 15 seconds. You'll feel that I'm sure of it if you sit a lot during your day. It's going to be followed by our glute activation to really help with our pelvis and our
[03:10] lumbar posture. We're going to simply get on our back. These are called glute bridges. You've probably seen them done or done them yourself. The key here is driving your heels into the floor, really activate your glutes until you
[03:23] get to a straight line. You don't want to hyper extend. You want to hold this for two to three seconds and then come down. We're going to do this for 10 repetitions. And if you find this is too easy for you because you have strong glutes or you do these often,
[03:39] you can make it a little more difficult by doing one leg at a time. So you want to bring your feet a little bit closer together, drive your heel straight in one leg and really come up. Again, don't hyper extend.
[03:51] Just activate the back of your glute. You might feel in the back your hamstring a little bit again and you're just going to really focus two second whole at the top. I'll do this side for demonstration, one, really firing the glute.
[04:08] So the theme of these first two movements is glute activation. Again, I'll do a couple here, really squeeze those glutes together and hold at the top and
[04:25] one more. Okay, we've addressed the hip pelvis and low back here. Now we're going to move on to the thoracic spine. One of the best thoracic spine extensor exercises to really help with that hunch forward posture
[04:42] is a modified McKenzie. So for this exercise, we're going to get on our tummies. We're going to push up on our elbows with our head slightly extended. We're going to take our elbows off the floor. You do need a mat or a yoga mat for this.
[04:55] We're going to externally rotate our shoulders to help with the internal rotation of the shoulders and we're going to really hold this position. You're squeezing your shoulder blades together. Your head is extended. You're firing all the posterior chain muscles.
[05:09] You probably will get a little stretch in the front abs as well. We're going to hold this for 15 to 30 seconds and then we're going to relax and then come
[05:23] back down. Just do a little gentle stretch along your spine and come back up again. If you have a difficult time on your elbows, you can certainly get up on your hands.
[05:35] Once the same thing applies, you want to twist out your hands to lock out your shoulders in external rotation and really squeeze your shoulder blades together and hold this again for 15 to 30 seconds.
[05:49] I can really feel the muscles between my shoulder blades, my lower traps, my rhomboids, all my extensors firing and my posterior shoulders which make this really effective in helping
[06:04] that rolled in shoulder posture. As well we're getting some thoracic extension and as well as some lumbar extension and come
[06:19] down. You should really be warm in your glute area, your hip and now your thoracic spine. Now moving on to the second thoracic exercise.
[06:31] This is a chest opener. This can be done in a variety of ways. I'm going to demonstrate it on my knees right now. You want to make sure that you feel that your ribcage is opening, you're activating the muscles of the back of your spine and really undoing this posture.
[06:44] You can stay on your knees for this one and there's a few different ways. I'm going to first show you with a grasp here. We're going to grasp our hands and we're going to really squeeze our shoulder blades together with well grasping our hands and not letting go and then we're going to just slightly extend
[07:00] our head. You're going to hold this again for 15 to 30 seconds. If you're not feeling it you can bring your arms behind your back and really extend down
[07:13] like a tricep extension while you're squeezing but don't let go of your clasped hands. Again, open up your ribcage, pull your shoulders back, activate those muscles and give yourself
[07:25] a slight head extension, hold for 15 to 30 seconds. Tell me to be more flexible and you can get all the way down on the floor.
[07:39] You really need to feel which one works best for you. For me, I really like the hands class at the front, I really want to externally rotate, activate my muscles, open up my ribcage and really squeeze, holding for 15 to 30 seconds and come down.
[08:01] We work through two areas, the hip pelvis, lumbar spine, the thoracic spine, now we're on to the cervical spine. So far, if you like this video, just show some support by giving me a thumbs up. If you're new to my channel and you love videos like this, this channel is for you.
[08:15] Maybe you'll consider subscribing so you'll be informed when I upload a new video. Let's get on to the final section, our cervical spine. Okay, one of my favorite movements that can be done independently but I love it part of this perfect posture program because it ties everything together.
[08:29] This is called a reverse standing wall plank. You're definitely going to towel or something to lean your head against. Find any wall, hold the towel up, step away from the wall and basically what you're going
[08:43] to do, you're going to fire your glutes, you're going to fire your mid back, holding your shoulders back and you're going to fire the muscles deep in the neck. So we're going to pull up, almost like you're chucking your chin, squeeze out and really
[08:57] fire your glutes from the bottom and hold this position. Make sure you're not really hyper extended. You want to stay as straight as possible and this is a movement you can hold for 30 seconds up to a minute. In fact, if you really like it, you can hold it for two minutes.
[09:12] This will make the routine between six to eight minutes depending on how long you hold this movement and the final one I'm going to show you very soon. If it's difficult, hold it for 10 to 15 seconds and then release.
[09:27] You can do it in reps rather than hold it but remember, postural exercises are meant to be endurance exercises. We need the muscles to adapt so they hold our posture throughout the day.
[09:46] You should feel that from here all the way to here. The final exercise is next. It's going to relax everything but it's super important so let's get to it now. Even though it's last, it's probably one of the most important.
[10:00] This is going to address the thoracic and the cervical spine ligament system. We need to stretch ligaments and open up discs in order to have effective postural change. For this one, it's a passive movement.
[10:12] We're going to take a small towel. You can fold it or you can roll it. I'm going to roll this because I like it a little bit more aggressive and all we're going to do is we're simply going to lie on it at the base of our neck or our upper thoracic
[10:28] spine. We're going to place it the easiest way to get down, put it kind of just above or between your shoulder blades and then open your arms, rest your legs and just enjoy the passive.
[10:45] You can lie here for a little 30 seconds but up to five minutes. If you choose the five minutes, this will certainly make the perfect posture routine a bit longer
[10:58] but you might just find that it's worth it. I hope you're doing this with me so you can feel what I'm feeling. It's opening up my red cage, it's relaxing, it's a good cool down movement to this routine
[11:13] as well.
[11:26] Before you go, if you haven't taken a selfie from the side, please do and then do it again in 14 days. Put in the comments and tell me how you feel and how you look after 14 days of doing this perfect posture routine. It's going to take you six to eight minutes a day.
[11:38] I want to thank you for tuning in. I can't wait to see you in my next video. Until then, stay well.