Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on anterior pelvic tilt: kzfaq.info/get/bejne/lbpngZZ_3r_WgX0.html If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with posture and feeling better with movement: www.conorharris.com/beginner-body-restoration

I love how every posture video tells me something different, it really gives me confidence that I'll fix my posture

To be fair, "standing tall with your shoulders back" isn't a resting or idle posture, it's more of a presence posture. Great video! My mom is a PT and always reminds me about pelvic tilting.

Back in the '60s and '70s when I was growing up, the standing up straight and putting your shoulders back for better "posture" was never meant as an all day thing. It was an anti-slouching and meeting someone pose. Similar to what other mammals do when encountering another animal. It was always more psychological than physical.

I'm 2 minutes in and no memes. A health and fitness channel without memes or annoying background music, what a refreshing change. Hope all your vids are the same. Subscribed!

People have complimented my correct posture which I've had to consciously train. You are correct in everything you say, when I forced my shoulders back, chest forward I'd feel lower back pain. What really helped my was my chin\head tilt. Many of us walk around looking down, maybe from phone use. Chin up not only gives you a confident stance it feels right. Just my 2cents

Been dealing with painful Sciatica (back pain with nerve pain down the leg) for the past few months. After watching a ton of videos I found out that most people get it due to bad posture. Two months of core exercises and stretches later, still in intense pain. This videos breathing exercises eliminated the pain almost immediately. Anyone suffering from sciatica needs to see this video, it might be the one thing that stops the pain for you, too.

Literally all your videos I find address the specific issues I’ve been having. Your a blessing my dude.

Appreciate the context and background info! I noticed some comments requesting less of that and thought it worth weighing in that you have viewers who find your style helpful.

Just adding this: I've found that my posture gets fixed when I take a DEEP breath, expanding my chest out with the breath as much as i can. Nothing forced but just letting my body do what it does when my lungs are full. I hold it, become familiar with how my shoulders and neck are sitting, my hips,, etc then slowly exhale. So If I ever find myself slouching: deep breath, hold, reset.

Let me find out Conner is a master teacher in the art of body function and movement....... Your video was well presented and narrated....... The visualization of said movements corresponded well with the narration of procedures........ AWESOME!..... ✊🏿💯

So glad I found this channel. Noone has content on posture that is even remotely similar to Conors. I did the lying exercise and got instant pain relief in my hip for the first time in years. Truly amazing and I hope you keep up the good work. Most undersubscribed channel on youtube, but with content like that it can only blow up.

I love that literally anyone can do this no matter age/size/athleticism. Thank you for the great video!

such a helpful video, thank you!!! i’ve been going to PT for my posture, because “standing up straight” HURTS to the point of numbness and tingling down my appendages! i’ve been telling my therapist for a month now how much more pain i’m in since i’ve started, and she doesn’t seem to listen or change anything we are doing. i started becoming more conscious of my pelvis, and tucking it in more forward, and i am amazed at how much more sturdy i feel, and how much less pain it causes in my thoracic area!!! mind blowing…i’ll be bringing this up to my therapist next week for sure!! thank you again!

Wow, that was really useful information I have not come across before. These exercises in your video gave me such immediate relief that I know I was causing, or at least greatly adding to, my recent increasing shoulder pain. May you and all your children be blessed!

Awesome video! Super informative and I love the way you explain it to us common people with the skeleton model. Also really like how you show what the common mistakes are and what to not do. Thanks again for another great video! I feel like these are custom made for me a lot of the time. Much appreciated and keep up the amazing work sir!

I didn’t even realize my pelvic tilts directly towards the ground until this video… I’m 20 and 6’7 I’ve heard stand straight my entire life and it’s ruined my pelvis direction. Didn’t even realize the pain it was causing. Thank you

“Stand up straight with your shoulders back” is literally what I’ve been told to do to correct my posture lol

Can’t wait to hear this one, because I really need this information about improving my posture.

Life sucks. Who would have thought it was this complicated to stand. To walk. To breathe. To sleep. Eat. Exercise. Etc. Yet all I've learned, over the years, is that I've been doing it all wrong.

Thank you so much for this hugely important and elusive education and information re the very foundation of where everything begins... correct posture, which is most often misunderstood even by the “experts”.

Good stuff, Connor i think a video geared towards people with lumbar injuries would be helpful. A lot of pri want to orient the ribcage and the pelvis which is very important. Repositioning the ribs is crucial especially the left but the pelvis is tricky especially with long standing injury and chronic issues as flexion may be an issue. The 90/90 can be tricky because the flexion can exacerbate pain in certain individuals such as my self. Pri nails a lot of issues and patterns I personally have but implementing it without discomfort can be difficult at times.

This video is a life saver. Years of trying to achieve good posture was actually so counterintuitive, so I am so glad I have found this video!

So far, every one of your videos I have watched has been applicable to my situation. After being given the same exercises for 12 years with very little effect, I have been following your exercises for pelvic tilt and compressed rib cage. 15 days and what a difference it made so far. I was also glad to see the video on the testing for feet and cervical as cervical is most definitely part of my story. The first video of your I watched was on Psoas. Since I started those exercise psoas minor has been complaining a lot but IT band, hip, lumbar, and lower thoracic on the same side have been very quiet. I would love to spend some time with you one on one. My brother found you as well and he feels the same ;) Thanks for sharing all of this very powerful information!

As a dog, this posture does not work for me.

Dude. I lost the ability to “self organize” posture after chronic pain and injuries. These two exercises are great, I’ll be doing them on the regular

After years this is the best video I've found about posture. This even help corrects small imbalances by putting muscles into their right place and make them work with your breathing.

Brilliant analysis and corrective solution!

It wasn't until this year of my life, now 27. Almost 6 years after leaving my dojo that I realized that the years of martial arts "feet together, hands by your side, shoulders back and chin up" the que to line up and stand tall in class is what I believe created my anterior pelvic tilt that has plagued my lower back, tight hips and unstable glute floor. It's so difficult to retrain my natural stance while standing or doing most activities. Thanks for doing what you can to teach this to those who need it

Thanks Conner! This one video just changed my entire philosophy. This explains clearly why I wasn't making progress. A real blessing.

So happy to hear another opinion on posture!

Ty ty for this! Your understanding in this field is so in-depth and thoughtful...

Believe me guys Conor is the best physical therapist i have ever seen in my life , he address the problems exactly with all the details as they're that's amazing ❤️ greetings from Algeria 🇩🇿

Agreed! Ever since I stopped standing up straight my back and neck pain has gone away!

This video and your video on diaphragmatic breathing really helped give me instant relief from stiffness and made breathing easier too. I can tell I've not been breathing correctly and had bad posture for a long time now. This is amazing. Thank you, Conor!

Conor always has all the answers to questions I’ve never asked.

Great video, I teach ballet and the pinched shoulders/flared ribs/anterior pelvic tilt is usually people's response when they get the correction to stand tall/have good posture, for both kids and adults. Obviously this is really limiting for the range of movement you try to get out of ballet (plus, ouch on the back when you land jumps that way). When I first started teaching I switched to an analogy of trying to see over a tall fence, accompanied by explanations of trying to avoid rib flare/anterior pelvic tilt. In my experience it has a higher hit rate getting people to lift themselves properly, since you really can't see over a tall fence very well if you're effectively arching yourself backwards.

Amazing content as always Connor! I have a video request if you may. Possibly make a video about how to sit in a computer chair especially for 8 hours and reaching for a mouse and keyboard, as well as exercises that can be done while sitting in the chair for those of us working in open cubicles and want to get some exercises in?

Like the detailed info as a massage therapist it is like a refresher! ❤thank you

Your this video is gonna be the most beneficial for me than any other videos i ever watched .(This is Main Topic I had been seeking for)

another informative excellent video. Been watching your videos for some time and they have really helped me keep up the good work conor 👍

Dr Jordan Peterson left the chat

Love this content. Especially the argument that the posture should be something that we self organize into. Thank you!

You're videos are great material. It is just what I needed to improve my posture.

I swear, every video you release is exactly what i was just searching for!

Definitely need to add this in to what I do... I have ehlers danlos and a lot of issues with my spine (well, everything) glad to find something that is low impact to strengthen core muscles

Thank you very very much for explaining in such detail about the posture!!!! Keep up the great work!!!!

This video is one month all, so no one will see this, but man, your explanation / tutoring is seriously world class

Heel striking when walking is a modern adaptation to being shod though. That in itself may lead to long-term knee issues.

This works , I was a victim of this so called "good posture" myself until recently When I started experiencing pain in my spine , And I did what Conor said with no knowledge at all thinking it made sense and to my surprise after watching this video it does work . People working out to improve their posture always fall into this trap thinking their posture is good when all they're doing is damaging their spine.

One of best approaches to dealing with posture i saw on youtube, i wonder if you could also do some insight video on muscular imbalances and how to self diagnose and adjust ur routine to attack them efficiently ?

Agree. Subscribed. Great video and channel with decent information

As an old fella, I find that simply walking at a moderate pace allows the body to slowly find its natural posture. With arthritis, bulging discs and stenosis it seems that when I stretch to far forward or back I literally get stuck in that position. Thanks for the “balancing” advice!👍

I find standing on all fours to be the most optimal posture

I’ve been breathing into my back as much possible lately. Any exercises regarding proper breathing are mighty helpful

Excellent tips, thanks so very much.

Very excellent speaker. I adopted the tai chi method of envisioning a string attached to the top of my head and it's pulling up and it allows my sternum and chin to stack in the same way you're speaking about of the ribs centering over the pelvis. Doing planks on the floor where you extend your elbows into the floor and flatten your back really is excellent for get a nice warm loose feeling after sitting or having to focus for long periods. Thanks for the Vid, going to try these.

Me who doesn't heel strike that often and has shoulders that slide forward too far if I don't stand back... Hypermobility and posture is a whole mess. Finding shoulder neutral with a subluxed shoulder wasn't working right, and now with a rib that doesn't quite sublux, but needs manual therapy, is a challenge. I did some of this stuff with a pelvic floor physio, but with multiple conditions (POTS/OI, hypermobility suspected hEDS), I've learned that it's really hard to find ways to exist without posture issues. The worst one is when people say to put feet flat on the floor, but if I do that with POTS, my feet turn red and often get cold, so when I'm not wearing boots, I usually sit on one foot to keep it warm and avoid pooling. I can't put my hands above my head long enough to do any of these as my hands get numb, so I just move around a lot. Unfortunately that moving around also happens in sleep, so I often wake up with something subluxed or stiff because I moved wrong at night. That's the next step for me and physio.

Great video changed my life, thanx for sharing.

Thanks for this video man, very educational

Absolutely true. I used to slouch and used this cue for months, and now I have flared ribs, which I only realized a few days ago. I had assumed that my flared ribs posture was normal and that I just had a large ribcage until then, and I ended up injuring my back doing lat pulldowns with this posture, and I’ve had back pain for the past 2 months :/ Thanks for making this video, it was great advice and I hope it serves as a good warning for people

Just found your channel. I was in the military for 5 years and standing up "at attention" or parade rest for up to hours at a time developed alot of horrible postural cues. This led to some lumbar issues and horrible rib flare

OMG I just came back from a GPR appointment that she told me that I tilt my hip forward and that I probably put a lot of my weight on the front part of my feet! I never noticed but it blow my mind when I adjusted my pusture to put more weight on the back part! Glad to see someone helping to visualize it too! Thanks for the video!

That ywl exercise was amazing, thanks!

Incredibly useful video. After being practically bedridden from age 22-27 due to compressed ribcage from OHPing 2 plates behind my head for years. Doctors said I had COPD but it was just tight muscles. I had no feeling or sensation anywhere throughout my body and was swollen and purple and black limbs for the whole 5 years while covered in ulcers. These stretches I incorporated from your video into my routine have helped a lot even just today. Thank you. Never go above normal ROM, always stretch, especially if you're hypermobile.

I had a dance teacher who used to tell us to imagine that your ribcage and pelvis were a layer cake and say “don’t let your top layer slide off!” Our dance style has a lot of ribcage and pelvis articulations, but that always made it clear where “home base” was.

Just what I needed! Thank u!

Conor, love your content! Thank you, we appreciate you. What would be the best videos to correct the following: Forward head posture, Rounded Shoulders and anterior pelvic tilt?

this is exact reason why our instinct in fighting/ punching stance is frontal back curve. you just literally get easier and quicker movement to the arm

Vision probably plays a role in this too! I got some crappy prescription safety glasses as a welder and started to have pain after. When vision isn't working, the vestibular system isn't in balance and the body will compensate.. staring at the ground for balance got the body outta whack!

Love you so much for this. This form is what my martial arts instructor showed me as the most Mechanically appropriate posture, according to the Chinese

Thanks Connor, very useful.

I’m curious what you might think of bowspring yoga/posture. I only recently just started practising it, but I’ve felt a lot of pain relief in my neck and lower back. Based on my experience so far, untucking the tailbone, tilting the pelvis back, and standing with legs ever so slightly bent in a ready position has been more helping than standing with my tailbone tucked and my pelvis tilted forward.

I wish I could have shown this video to my father 20 years ago. Everyone in my family has horrible posture because he CONSTANTLY hammered this into us. I have terrible pelvic tilt due to this.

Great job mate!

Conor is the man!

You don't want to walk with your heel striking first. It causes knee damage from not utilising your calves

Love your videos. I was reading The Spinal Engine by Serge Gracovetsky but could not find practical exercises for it. You covered that. Any chance you can do a video on dissociation? I often hear you say that word. I was just wondering why is it so important if the point of the body is to move as a whole in relative motion ( another words I picked up from you.)

I agree with what you say and I am going to try all of it. I can't wait to see results. Chin tucks hurt me so much, they made my neck and back worse I think.

Didn't know this was a thing until I found this video. Using your videos I corrected the issue almost immediately. Moving on to shoulder stuff next.

Connor, appreciate the video. I was super fit then in 2021 had a bad injury that laid me off, so I went from 5x days resistance training for 25 year to 0 for a full 12 months. I lost my core strength and then started to try to compensate by standing taller/shoulders back. Fast forward to today I feel flat in my thoracic, pain constantly in the TL junction, I feel so compressed front to back, food feels like it gets stuck, sternum keeps cracking, breathing sucks, cant seem to breath properly driving the car (assume positional), head comes forward, flared, ATP, feel like I am stuck in a sympathetic state, I cannot get breath into my back when upright, I look like a croissant (extended) and my chest has for sure lifted up. I am back at the gym hitting glutes, hammies,TVA & Obliques, I've spent thousands ! I follow all your videos'/ PRI exercises including the PEC/Patho PEC ones. Have you heard of folks being this uncomfortable before, would 3 / 6 months fix it ?

I literally got myself into that messed up posture with over extending my pelvis because a sports person told me to stand with my shoulders back when I was young. In fairness, I think I was extremely anxious and walked around staring at the floor. I’m also barrel chested now. I’m really self conscious about it, and sometimes get so frustrated I try to straighten it by removing the S and it sends needles down my back. I’ll stop doing that, thanks.

another banger of a video, what an insane channel

Thank you for this information.

It helps me to think of lifting my sternum up slightly like there's a rope attached to it up in the sky. That does a whole lot more for putting my shoulders back when I do this in conjunction with having my rib cage balanced over my hips. Does require a little engagement with your core muscles, something athletic people do without actively thinking about it but the average person really has to work on it.

Why would you want to heelstrike?

This is my exact problem unconsciously since childhood,now I know about it,you're magician conor..Been here from the beginning and learning a lot

beautiful video, thank you so much man.

So to clarify please, (I'm a bit confused) on that first exercise: Are you supposed to keep your tailbone elevated off the ground the WHOLE time or lower it back down on the ground in between breaths? How is that supposed to work exactly? Thank you, Conor.

Three exercises that I have noticed not only has allowed me more room to breath as it has opened my ribcage more and has helped a lot with posture is the 20 rep Breathing squat from the old silver era 1940’s bodybuilders superset with the breathing pullover combined with practicing the stomach vacuum. My posture’s has progressively gotten better with improved shoulder mobility, a larger ribcage to be able to breath more efficiently, better posture, a tighter core, and a bigger chest measurement (which includes the chest and lats). These are exercise that aren’t practiced anymore and after doing them for a little bit I can understand why, because they are hard exercises to perform. So far I have a 43-43.5 inch chest because of pullovers, my squat has significantly increased, and waist has shrunk significantly (since i suffer from diastasis recti) thus leading to much better posture.

Underrated channel

Nice video. I've been working with posture for two years now. Whats most important he said is that you have to get posture habits to subconsciousness. You must practice 24/7 all your posture cues consciously, not only on training mat. How you walk?How you sit?How you lift? How you sleep? How you eat? There is right technique for everything. Be present and watch your mechanics and listen to your body. Work smart, make everthing easier for your body, dont strain it. To find right cues search for Alexander technique. After some time your body automates all the practiced things. But there is some danger if you have wrong cues. Its not easy, at all. One thing I have discovered is that wording your cues means alot. "Pushing" causes compression and tightness for me. "Pulling" works better for me. For example lie on your back and pull your pubic bone to your sternum. What happens? What was the command before? To get good results with posture you have to relearn how to move your middle area. Find pelvic clock exercise. Learn how to extend hip without tilting your pelvis. Try warrior poses from yoga, dont tilt your pelvis for deeper poses. If you tilt your pelvis for more range of motion then your hips wont open up. Most importaint is to work with your head. Dont lift your chin up. Light double chin feeling or gentle nod is better. Check your neck, maybe you cant keep your head over ribcage. Do neckexercises and visit chiropractor. Wrong head posture gives you dizziness, energy loss, depression, hand tingling, sleepiness. Anyway good luck with posture. Remember its lifetime project. Its a marathon. There is no rush!

In relation to this, do you see any problems in itself with walkking without or with minimal heelstrike?

I was in the Marine Corps for over twenty years. Early on in Officer Candidate School - like the first ten minutes - we were "molded" to walk like Marines. Erect, eyes on the horizon and with an attitude. No one went through the biomechanical aspects of what we were doing we just emulated our instructors. I have walked "erect" since my early twenties and often been told that I have good posture. As I approach 70 I still walk the same way without any problems along the way. I have maintained strong abdominals which I'm sure helps, and I still feel like I'm in my twenties. Marines have attitude by design and part of that is how we present ourselves to the world. I know you have a background in the mechanical aspect of posture but does the psychology of a person play into the equation. I would humbly - bwaa - say yes.

Thank you for this great video

I’ve been gaining an understanding for some time now that various “dysfunctions” are the result of neglect, conditioning and inferior/incompetent guidance. Dysfunctional habits and their consequences can be made better if not nearly entirely resolved. Get started and keep going!

One of the key components to DDPYOGA is keeping your tailbone tucked while maintaining dynamic resistance throughout every movement. I do it every day I can tell you it will align your spine just standing still doing that and once you do the dynamic resistance yoga positions while maintaining a tucked tail bone, your body will release like you’ve never felt before- especially if you’re an athlete or coming from a sedentary lifestyle. It’s easier to keep them cheeks clenched than to keep the shoulders back 😅

Thanks

Thanks for this video. I am 14 and people constantly tell me to do this saying it will improve my APT.

the things we have to put up with because of evolving into walking upright. just awesome.