Follow-along exercise routine to straighten up your posture and eliminate neck tension and back pain! Effective stretches and exercises you can do at home or at work to improve your posture, decrease neck tightness, and minimize tension/pain in your back. Physical therapist will help you to fix your forward head, un-round your tight shoulders, and minimize hip flexor tightness on your lower back.
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🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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WHAT IS BAD POSTURE?
To be honest, “bad” posture is completely subjective. Meaning that two people can have identical posture but one experiences zero symptoms at all while the other complains of persistent, nagging pain.
In my experience, people who have a forward head, rounded shoulders, and arched lower back typically experience more discomfort and pain than those who don’t; and stretches/exercises to correct these problems often result in a decrease in pain.
HOW TO CORRECT BAD POSTURE
You developed bad posture slowly, over time, by slouching, slumping, or leaning in one position. The best thing you can do to “reverse” these effects is to spend more time in “good” posture while avoiding these “bad” posture positions.
The most-common culprit I see in the development of bad posture is sitting and working at a desk. Typically our gaze is directed downward at a computer screen, causing our heads to come forward. We reach for a mouse or keyboard that causes our shoulders to round inward. And the seated position with our hips flexed promotes a “tightening” through our hip flexors which then pull on our lower backs.
BEST EXERCISES TO CORRECT POSTURE
The best exercises to correct the most-common posture-related issues are those that stretch the upper neck and pull the head backwards, “un-round” the shoulders and pull the shoulder blades closer together, and reduce tightness in the hip flexors thus decreasing the pull and strain on the lower back.
In this video I want to share with you my go-to exercise routine that will address and correct each one of these common posture issues! These are simple stretches and exercises you can do at home or at work with zero equipment that will leave you looking, and feeling, a lot better!
7-MINUTE DAILY POSTURE ROUTINE
Chin Tucks
Thoracic Extension
Doorway Stretch
Hip Flexor Stretch
Cat Cow
Bird Dogs
HOW OFTEN CAN I DO THIS POSTURE ROUTINE?
Seeing improvement with posture takes consistency and time. Most people should be able to perform this routine 1-2 times/daily most days of the week with noticeable improvement expected in about 2-4 weeks. However you’re encouraged to do it a lot longer than that as long as you continue to see progress and improvement.
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