PERFECT Posture Routine To Unlock Your Sh*t (10 Min/Day)

Summary

This video outlines a simple five-minute routine designed to improve posture, addressing common issues like slouched shoulders and forward head posture. It explains how prolonged sitting can cause muscle imbalances and offers exercises to open up tight muscles and strengthen weakened ones. The routine includes exercises targeting the upper body, mid and upper back, and glutes, while also emphasizing the importance of moving more throughout the day. The video encourages viewers to use this routine consistently to correct posture and improve overall health.

Takeaways

• 😀 Sitting for 6-8 hours a day can lead to poor posture, like rounded shoulders and a forward head.
• 😀 Slouching isn’t necessarily harmful, but staying in a hunched position for long periods can weaken muscles and tighten others.
• 😀 To improve posture, start by stretching the tight chest and shoulder muscles using a resistance band, towel, or broomstick.
• 😀 Keep your core engaged while stretching to avoid arching your lower back during upper body stretches.
• 😀 A key exercise to unlock the mid and upper back involves rotating your arm while keeping the core stable and squeezing the muscles.
• 😀 Strengthening exercises, like raising arms in a 'Y' shape, can help pull your posture upright and strengthen your upper back.
• 😀 Consistency is key in improving posture—repeat exercises and aim for at least two sessions per day.
• 😀 Simply doing posture exercises isn’t enough—make an effort to move more throughout the day, like standing or walking regularly.
• 😀 Strengthen glutes to counteract the effects of sitting by performing exercises like glute bridges with a focus on core engagement.
• 😀 Stretching the hip flexors before strengthening the glutes helps activate the glutes more effectively.
• 😀 This five-minute routine can help fix poor posture, but for long-term results, combine with regular movement and an active lifestyle.

Q & A

Why do people often develop poor posture like forward head and rounded shoulders?

Most people spend six to eight hours a day sitting, often in a slouched position. Over time, this causes certain muscles to tighten and others to weaken, making it difficult to maintain good posture.

Can slouching ever be beneficial?

Some studies suggest that slouching can even help people focus better in certain situations. However, staying in this position for extended periods is detrimental to posture and overall health.

What role does body adaptation play in poor posture?

Your body adapts to prolonged slouching by tightening certain muscles and weakening others, which helps maintain the hunched posture efficiently but creates long-term postural problems.

What is the first exercise recommended for improving posture, and what muscles does it target?

The first exercise is a shoulder stretch that opens up tight chest and shoulder muscles. Using a band, towel, or broomstick, the arms are moved in circles behind the body to improve shoulder mobility.

Why should you avoid arching your lower back during the first exercise?

Arching the lower back during the shoulder stretch can compensate for tightness in the chest and shoulders. Keeping the core engaged prevents this and ensures the exercise targets the right muscles.

How can you progress the first exercise if it's too easy?

You can make the stretch more challenging by shortening the band or narrowing your grip if using a stick or towel, which deepens the stretch and targets tight areas more effectively.

What is the purpose of the second exercise, and what does it target?

The second exercise targets the mid and upper back. By rotating the body and reaching the arm across the body, it helps unlock tight back muscles and improve mobility.

What should you do if you find the third exercise, which strengthens the upper back and shoulders, too difficult?

If the full exercise is too challenging, start by keeping the arms in a T-shape and focusing on using the mid-back muscles to raise the arms. This builds strength over time until you can perform the full exercise.

How important is it to move and not stay seated for long periods after doing the posture routine?

It’s crucial to break up long periods of sitting. Moving more throughout the day and standing periodically helps maintain the benefits of the routine and prevents muscle imbalances from reoccurring.

What is the recommended lower body exercise to improve posture, and why is it important?

The lower body exercise focuses on strengthening the glutes, which can become weak from prolonged sitting. Strong glutes are important for supporting proper posture and alignment in the lower body.