Build the perfect muscular posture that demands attention here…
http://athleanx.com/x/get-muscular-and-noticed-here
Bad posture is so common, it’s a rarity whenever you see someone that has perfect posture. That said, I think a lot of this has to do with the fact that the postural advice and tips we are being given to try and help straighten us out are doing more harm than good. Learning how to get good posture can be downright confusing. In this video, I’m going to show you 5 simple steps to perfect posture that you can actually implement by the time you are done watching. Going to throw in a drill that you can do that will help to keep the posture for the long term as well.
In order to achieve perfect posture you must have a respect for how important it is in the first place. When you are lifting weights, you should always be sure to try and lift from a position of biomechanical strength. When you have bad posture, you are asking your body to try and produce force out of a compromised position. You not only end up being far weaker from this position but you are begging for an injury as well.
You can start to fix bad posture by starting from the top down. Here, we want to first focus on the neck. Now many people will tell you that you have to focus on the chin and on tucking it back or standing against a wall and retracting it into the wall. This is not only awkward but hard to tell when you are even doing it right. Instead, you can get your neck into a vertical position in the middle cervical segments by simply standing sideways in a mirror and correcting the forward angle of the neck.
Next you want to work on those shoulders. Again, here you are told to pinch your shoulder blades together. This becomes a problem because when you don’t do this correctly you wind up looking like a chicken. Instead, you can accomplish both the back and down movements of the shoulders by focusing on the sternum or breast bone instead. Make sure that the top of it is not angled downwards at all, but rather completely level (as if a glass of water).
Next you want to be sure that you engage your abs. I’m not talking about flexing them but rather contracting them so that you can support your spine from below. This simply requires you to tighten your midsection and hold it without holding your breath.
Next we control the position of the hips and pelvis. Due to all of the sitting we do throughout the day, we have a high tendency to have tightened hip flexors that pull our pelvis into anterior tilt. You can quickly counteract this with a squeeze of the glutes. This activation of the posterior chain muscles will pull your pelvis into a posterior tilt. If you are already anteriorly rotated this will most likely get you back to neutral, which is good.
Finally, the knees always have a tendency to give in and flex a bit. This causes you to sag and hang on your pelvic ligaments. Instead, actively contract your quads and this will straighten you up and lock in your posture. Perform the exercise shown at the end a couple times per day to train these dormant postural muscles how to engage when you are not thinking about it.
If you want to complete system that trains you like an athlete and helps you to build bigger muscles while staying ripped and lean (to show off your new perfect posture) head to http://athleanx.com and get the ATHLEAN-X Training System.
For more videos on how to get good posture or the best ways to fix bad posture, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
jeff playing chicken made my day, fuck the posture man 😀
But there are 8 mins
I have mild kyphosis. Just after my delivery, 2 months ago i came to notice it. I have back pain too. And also mild vertebrae compression of d11, d12 vertebrae. Will it get cured without surgery .any cured history?
Wooow, it’s really amazing! Especially thing about focus on chest, not on shoulders. Thank you a lot
Promise till this day I thought that's how God built me
this is fantastic
Very good 👌👌
Everything I've been taught is to never lock your knees and keep a bend in them to help out your lumbar area. Anyone-
hopefully jeffhave an opinion on thatThanks Jeff this is great!. Could you do a video on the use of and the right application of neck weights. I find them very helpful but could use some tips. Thanks
I feel like I can breathe more deeply!
I walked like a chicken for a day but I felt bit taller so it was worth it
Appreciated, I work on it ,mostly my bad posture ,old wear & tear,plus being lazy, thank you,
It is amazing!
I have a Buffalo hunch. I sit in front of the computer a lot. My lower neck area has a Buffalo hunch. It accumulated some fat deposits. Also I have lower back pain. And recently I have knew discomfort. Pls help.
But how can i maintin it
Just found your channel. I’m going to try the exercise today. Could you Please do a video on how to get rid of a Dowager’s Hump? I’ve requested this in numerous videos on other channels but so far haven’t seen a video on Dowager’s Hump or FHP. I have 6 Compression Fractures. In turn, I’ve developed Forward Head Posture & a Dowager’s Hump. I’ve been working on my posture but I still have both of these things & it does make you look unattractive. I would love any advice you could give me on how to get rid of these 2 things. Thanks & have a great Sunday!🌷♥️
I love how you explain what the problem is before the exercise. Your videos have really helped me fix my posture, strengthen my back, and alleviate lower back pain…. Thank you!
Great Vitally Important Video Thank You!
Sir I live Punjab i please translate your language Hindi please please
Thanks a lot for all ur program im working on it from three months and i feel much better i had rounded shoulder and hips tightness I'm felling a big progress in my posture but i still have the tightness in my hips
As a Bodylanguage Coach is an absolute pleasure to watch this video.
Thank you ❤️
this works! thank you. 👍🏻
What's the difference between flexing and contracting your abs? I don't know how to contract the abs, what does that mean? Thanks
Why is the front of my neck activating instead of the sternum?!
Guys do you kno where we can find a band like this one ?
"This is gold Jerry… it's gold"
Great band exercises! I totally can visualize the benefit.
Sorry Jeff…You can not achive optimal posture by strengthening fascial muscels only…..waist of time….The most evidens based training for kyphosis extending and maintain optimal posture is strenght exersises for the postoral muscels for ex. Semispinalis, multifidus, and rotatores…right or wrong?
Thank you for the great information, with this and doing keto has made me smile again. Thank you
That sternum trick is so amazing, works perfectly !
This actually helps breath n flex ur abs that's putting ur spine in a neutral spot the more u do it the straighter ur shoulder will get plus you will breath better bc the chest is holding ur shoulder from going up when we breath .. tense on shoulder will make your breathing a Lil heavy
What about hyperextended knees? (Talking about bent knees at minute 5)
I remember all those weid dudes walking pushing back their necks and walking like robots.
Hey thank you for another great video. I’m 6’6” tall and I really appreciate your tips and your help with my posture. I love your channel and hope you keep sharing your thoughts. I got hit by a distracted driver and then went into a coma for three weeks afterwards and I am just glad to be alive and back in the gym. Thank you for sharing your positive energy too🙏
coup de gras lol, it is coup de grace
Love how U both simplify it and at the same time talk about what the real keys are (not always the obvious ones). And also explain the connection between the parts of the body. U are a quality guy 👍🏻
What band is that? I’m not a big man, but mine isn’t long enough to go around and pull across.
what do you think of mewing.. for me that helped with posture the most, but great ideas here thnx
This is finally the video I was looking for! It should be higher when you tag sth about posture. Thank you😀
Thank you ❤️❤️🙏
Jeff, literally this is my first day of addressing my posture issues (anterior pelvic tilt, kyphosis, scapular wings). I'm just watching all of your videos on this topic and I just tried out the superman exercise and I am not kidding – after first repetition I noticed that the pelvis stayed forward and my mid-back kept straight. Thanks so much, you are amazing.
P.S. I am also working on my IT band with the help of yours. It's been two weeks since I've been doing your exercises combined with stretches from other videos which work for me because with yours, I don't feel any stretching. I do the exercises two times a week and the stretches daily and I already feel the difference. The pain is gone but I am still skipping my leg and cycling workouts just to give the band more time to recover and its connected muscles to strengthen.
0:44 is gold
I really appreciate all your videos so thanks! I have a question I’m in physical therapy I supposedly had costochondritis I’m not quite sure if that’s true. I’m working on correcting my posture with both physical therapy and chiropractic work for the first time ever in my life. I asked my physical therapist why my right clavicle is a little higher than my left one and she said “some people are just made that way” but I don’t think that’s correct. What information do you have about this if any? My right clavicle, where it connects to my SCM is higher than my left. My right shoulder blade also “thunks“ often when doing certain workouts…
Are wobble boards good for training the postural muscles?
Simple , effective and doable .
No excuse to not do it and improve posture .
You are really a PRO.!!!!
Thank you for bringing simple back .
And thank you for all you do for all of us .🙏
2022👍
Im a 6" 3 " guy 58 years old with a very bad posture. I need to fix it. Thank you i'll try
GREAT tips!
I've dealt with bad joint cracking for a while now in my shoulder… To me I found the most comfort with rounded shoulders… This whole stand up straight and look taller craze I believe is the true joke…. I watch people like Ido portal (movement specialist) and he isn't the most upright human being at all.
Would love to get these bands. Looking for them online but can't find. Do you have the maker? Thought you sold them but don't see them on your site. Thank you.