How to Have Perfect Posture (3 Key Exercises)

Summary

In this video, Ali Abdaal, a doctor turned entrepreneur, discusses the myth of perfect posture and the importance of comfort in sitting and standing positions. Health expert Dan Go debunks the idea of a single correct posture, emphasizing the need for varied positions to prevent muscle strain. The video highlights three exercises to improve posture: bar hangs to strengthen grip and decompress the spine, glute bridges and hip thrusts to activate and strengthen glutes, and face pulls to engage the upper back and thoracic spine. These exercises aim to enhance overall strength, which naturally improves posture.

Takeaways

• 🧘 There is no single 'perfect posture'; comfort and frequent position changes are more beneficial.
• 🏋️‍♂️ Sitting or standing in one position for long periods can lead to muscle stiffness and discomfort.
• 📚 A study published in the Journal of Orthopedic and Sports Physical Therapy suggests that posture should be comfortable and varied.
• 🤸‍♂️ Regularly changing posture every 15-20 minutes can help maintain spinal health and prevent lower back pain.
• 🚫 The aesthetic of 'good posture' does not necessarily correlate with athletic performance or overall health.
• 💪 Improving grip strength can have positive impacts on overall health, including longevity and reduced risk of diseases.
• 🤲 Bar hangs are an effective exercise for stretching the lats, decompressing the spine, and improving grip strength.
• 🍑 Strong glutes are crucial for maintaining good posture; exercises like glute bridges and hip thrusts can strengthen them.
• 🏋️‍♀️ Face pulls are an exercise that targets the upper back muscles, helping to achieve a more aesthetically pleasing posture.
• 🔁 Strengthening grip, glutes, and core indirectly improves posture as a byproduct of overall increased strength.

Q & A

What is the biggest myth about posture according to the transcript?

The biggest myth about posture is that there is a perfect posture. People often believe in a singular ideal posture, but the transcript explains that the best posture is the one that you are most comfortable in and that varies from person to person.

How often should one change their sitting position to maintain good posture?

The transcript suggests changing your sitting position every 15 to 20 minutes to maintain good posture and avoid the discomfort and potential issues associated with sitting in one position for too long.

What does the quote 'your best posture is your next posture' imply?

This quote implies that constantly changing and moving is better for posture than staying in one fixed position. It suggests that variety in posture is healthy and static posture is not ideal.

What is the role of grip strength in relation to posture and overall health?

Grip strength is an excellent indicator of overall health, including risk factors for diseases like diabetes and dementia. It's also a biomarker of aging, with weaker grip strength correlating with faster aging rates.

What are the three key exercises recommended to improve posture in the transcript?

The three key exercises recommended are bar hangs, glute bridges, and face pulls. These exercises target grip strength, glute strength, and upper back muscles, respectively, which all contribute to better posture.

How can bar hangs help with posture improvement?

Bar hangs help with posture by stretching out the lats, decompressing the spine, and activating the upper back muscles. This can lead to a more natural and aesthetically pleasing posture over time.

Why are glute bridges important for posture?

Glute bridges are important for posture because strong glutes help you stand tall and maintain an upright position. Weak glutes can lead to compensatory movements and poor posture.

What is the significance of the face pull exercise in improving posture?

The face pull exercise is significant for posture because it works on retracting the shoulder blades and activating the thoracic spine and upper back muscles, which are crucial for maintaining an upright and strong posture.

How does the transcript suggest starting with bar hangs for beginners?

For beginners, the transcript suggests starting with bar hangs by having the feet lightly touching the surface, which allows for a challenging yet manageable grip on the bar.

What is the recommended frequency for doing bar hangs according to the transcript?

The transcript recommends doing bar hangs every single day if possible, or at least three times a week, with the aim of gradually increasing the duration over time.

How does the transcript connect grip strength to the risk of lower back pain?

The transcript connects grip strength to the risk of lower back pain by stating that weak grip strength can increase the risk of lower back pain, as it may indicate overall weaker muscle strength, which is crucial for supporting the back.

Outlines

00:00

🧍‍♂️ Posture Myths and Perfect Posture

The speaker, Ali, introduces the topic of posture by discussing personal experiences with bad posture due to long desk hours and lack of exercise. Ali then interviews health expert and fitness coach, Dan, to understand the concept of perfect posture. They debunk the myth of a single perfect posture, emphasizing that the most comfortable posture is often the best. The discussion highlights the importance of changing posture every 15 to 20 minutes, as staying in one position for too long can worsen lower back pain. Ali also mentions a paper from the Journal of Orthopedic and Sports Physical Therapy, which supports the idea that there's no single correct posture and that comfort and movement are key. The myth that good posture correlates with athletic performance is also addressed, with the conclusion that posture is more about aesthetics and individual comfort.

05:01

💪 Improving Posture Through Strength Exercises

Ali and Dan focus on exercises to improve posture. They emphasize that grip strength is a significant indicator of overall health and can even be a biomarker of aging. The first exercise recommended is the bar hang, which helps stretch the lats and decompress the spine, potentially improving posture. The video explains two types of bar hangs: passive and active. Passive hangs involve simply hanging to allow the spine to decompress, while active hangs engage the upper back for better posture. Ali shares his personal goal of improving his bar hang duration and the use of an app to track progress. The paragraph also discusses the correlation between grip strength and health outcomes like diabetes, dementia, and longevity, suggesting that stronger grip strength can lead to a slower aging rate and decreased risk of diseases.

10:03

🍑 Strengthening Glutes for Better Posture

The paragraph delves into the importance of glute strength for posture. Ali explains that weak glutes, often a result of prolonged sitting, can lead to poor posture. To counter this, Ali recommends glute bridge exercises, which help activate the glutes and improve posture. The video demonstrates how to perform glute bridge holds and suggests daily practice for best results. It also touches on the glute bridge test to assess the strength of the glutes and the need to balance the workload between the glutes and other supporting muscles like the quadriceps. For those with access to a gym, hip thrusts are suggested as an advanced exercise to strengthen the glutes using progressive overload. The paragraph concludes with the idea that strong glutes contribute to better standing and walking posture.

15:03

🏋️‍♂️ Face Pulls for Postural Improvement

The final paragraph introduces the face pull exercise, which targets the rhomboids and upper back to improve posture. Ali explains that weak rhomboids can lead to a hunched posture, and face pulls can help correct this by pulling the shoulders back. The exercise is demonstrated using a resistance band and a cable machine with a rope attachment. Ali shares personal anecdotes about the benefits of face pulls on his posture and the aesthetic improvement it brings. The video concludes with a summary that there's no perfect posture, but by focusing on overall strength, particularly in the grip, glutes, and core, one can indirectly improve their posture. Ali also promotes a related video on health habits backed by scientific research.

Keywords

💡Posture

Posture refers to the way a person holds their body upright against gravity. In the video, posture is a central theme, with a focus on dispelling myths about 'perfect posture.' The script discusses both sitting and standing postures, emphasizing that there isn't one ideal posture that suits everyone due to variations in body shape and spine curvature.

💡Myth

A myth is a widely held but false belief or idea. The video addresses the myth that there is a singular 'perfect posture.' The script challenges this by presenting evidence from studies that suggest comfort and frequent posture changes are more beneficial than maintaining a rigid posture.

💡Grip Strength

Grip strength is the force that a person can exert when using their hand to hold or squeeze an object. The video highlights its importance as an indicator of overall health and its correlation with aging and various diseases. The script mentions exercises like bar hangs to improve grip strength, which in turn can enhance posture.

💡Bar Hangs

Bar hangs are an exercise where a person hangs from a pull-up bar, either passively to stretch the spine or actively to engage upper back muscles. The script explains that bar hangs can help improve posture by strengthening the upper back and decompressing the spine, which is crucial for countering poor posture often caused by lower back pain.

💡Glutes

The glutes, or gluteal muscles, are responsible for hip movement and play a significant role in posture and overall body strength. The video script points out that weak glutes can lead to poor posture, as they are not able to support the body effectively, especially after long periods of sitting. Exercises like glute bridges and hip thrusts are recommended to strengthen them.

💡Hip Thrusts

Hip thrusts are a strength training exercise that targets the gluteal muscles. The script mentions that hip thrusts, performed with a barbell or weights, can be enhanced over time using progressive overload, which involves gradually increasing the weight to build strength and muscle mass, contributing to better posture.

💡Face Pull

A face pull is an exercise that works the upper back muscles, particularly the rhomboids, and helps in posture correction by retraction of the shoulder blades. The video script describes how face pulls can improve the aesthetic of one's posture by pulling the shoulders back, creating a more upright appearance.

💡Progressive Overload

Progressive overload is a training principle where the stress placed upon the body during exercise is gradually increased over time. In the context of the video, it is applied to exercises like hip thrusts, where increasing the weight used in the exercise helps to continually challenge the muscles, leading to increased strength and improved posture.

💡Aesthetic Posture

Aesthetic posture refers to the visually appealing alignment of the body, often associated with good health and fitness. The video script discusses how people often追求 an aesthetically pleasing posture, such as standing tall, which can be achieved through targeted exercises that strengthen the muscles contributing to this appearance.

💡Chronological Age

Chronological age is the age calculated based on the time elapsed since a person's birth. The video script contrasts chronological age with biological age, mentioning a study that correlates weaker grip strength with faster biological aging, as opposed to one's actual calendar age.

💡Biological Age

Biological age is an estimate of a person's physiological state relative to their chronological age. The script explains that biological age can be determined through methods like DNA methylation and is used to understand the rate of aging, with grip strength being a significant factor in this assessment.

Highlights

The myth of posture is that there is a perfect posture, but comfort and changing positions are more important.

The best posture is the one you're most comfortable in, often changing every 15 to 20 minutes.

The study from the Journal of Orthopedic and Sports Physical Therapy suggests there's no single correct posture.

Adopting more comfortable postures and trusting the spine's robustness is recommended.

Good posture doesn't necessarily correlate with athletic performance.

Grip strength is an excellent indicator of overall health and can be improved with exercises like bar hangs.

Bar hangs help stretch the lats and decompress the spine, which can improve posture.

Grip strength is considered a biomarker of aging, with weaker grip strength correlating with faster aging rates.

Strong glutes are crucial for good posture, and exercises like glute bridges can help strengthen them.

Glute bridge holds increase glute endurance and help activate the glutes.

Hip thrusts with progressive overload can strengthen and build the glutes over time.

Face pulls are an exercise that targets the upper back and helps with posture by retraction of shoulder blades.

Strengthening the grip, glutes, and core indirectly improves posture as a byproduct.

The video emphasizes that there's no perfect posture, but improving strength can lead to better aesthetic posture.

The video also discusses the importance of experiencing progress for feel-good productivity.

Transcripts

all right so for most of my life I've

had pretty bad posture I often work long

days at my desk and I don't exercise

enough and so I struggle to sit upright

but recently I spoke to health expert

and fitness coach Dan go about how

anyone can have perfect posture and what

perfect posture actually means so

there's a big myth around posture so we

first talk about the biggest myth around

posture and then we go through the three

key exercises you can do to improve your

posture oh and by the way if you're new

here hi my name is Ali I'm a doctor

turned entrepreneur and writer and the

author of Feelgood productivity which is

about how to be more productive in a way

that feels good but let's dive into this

posture stuff so the myth of posture is

the fact that there is a perfect posture

in the first place there's two types of

posture that people usually talk about

which is number one is going to be

sitting and the other one is going to be

standing so when it comes to sitting

everyone thinks that oh my gosh like you

have to stand with your shoulder blades

back and you have to be like perfectly

tight you have to have something stuck

up your butt so you kind of like remain

in that position and your the the string

has to be pulling your neck this way but

what we're seeing with a lot of studies

is the fact that the next posture that

you're in is the best one the one that

you're most comfortable in is the best

one and usually what that means is it

means like switching up the way in which

you're sitting every like 15 to 20

minutes all right so there's this quote

that says your best posture is your next

posture and this goes against a lot of

what we see online in the health space

and even what we're told by some doctors

so we're told to sit up straight or

stand up straight and not to slouch in

our CC and have like our shoulders back

and our chest out and we're told this

not because the science says that this

is the right thing to do but because it

looks good or because some people say it

helps prevent things like lower back

pain now when it comes to standing the

myth is is that you have to stand

straight all the time and your shoulder

blades have to be back and your chest

has to be high and your your back has to

be like activated when it comes to

standing what we're looking for is the

aesthetic of what good posture looks

like the truth is that everyone is going

to have a different look to how they

stand so it really seems like we need to

change the way that we think about

posture so this is a paper published in

the Journal of orthopedic and sports

physical therapy and it's titled sit up

straight time to reevaluate and here are

some of the key takeaways from that

paper so firstly there is no single

correct posture and this makes sense

because we're all different shapes and

sizes and our spines curve differently

so one size fits all approach just isn't

logical secondly you should adopt more

comfortable postures and this may well

involve sitting with a slight slouch on

your sofa or at your desk if that feels

more comfortable thirdly we need to

remember that the spine is robust and

can be trusted and fourthly moving and

changing position can be helpful so like

Dan said small adjustments every 15

minutes or so is pretty good and we

often do this without even thinking

about it because it feels totally normal

and if you think about it staying in one

rigid upright position is actually kind

of painful and can actually worsen lower

back pain because you're not able to

relax your muscles I was also quite

surprised to hear from Dan that good

posture doesn't actually correlate with

athletic performance does good posture

actually relate to having some sort of

like performance benefit and I'm going

to say no it doesn't it's largely this

aesthetic thing at least from what we're

seeing in the evidence so what people

want is this look of aesthetically

looking like you have good posture which

allows you to be taller it gives you an

extra inch of height but in reality it's

like everyone has different posture and

it doesn't mean that because they may

look a little bit more like Hunchback

than others that they perform worse you

might actually find that you know

performance is going to differ between

people who have different types of

posture and everyone's body is different

that's the thing that we have to realize

so the key takea away from Dan and also

from these papers is that there is no

such thing as the perfect posture it is

more about how you feel but this does

not mean that there aren't things that

we can do to improve our posture from an

aesthetic perspective and so in the next

part of this video we're going to look

at what Dan feels are the three best

exercises that we can all do to improve

our posture oh by the way if you're

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all right so exercise number one is all

about grip strength and this little

device is called a hand dynamometer and

basically you just squeeze it as hard as

you possibly can and it measures your

grip strength and this graph for example

shows how your grip strength changes

over time as we get older for both males

and females our grip strength is at its

best when we're in our 30s and 40s which

is pretty cool for me as I've just

turned 30 and so I was very curious to

hear from Dan about how I can improve my

grip strength there are actually three

great exercises that you can do in order

to improve your posture number one is

going to be bar hangs and I'm not

talking about hanging at the bar with

your with your friends or what we did

yesterday but it's literally just

getting like a pull-up bar and just

hanging from it and there are two ways

to do bar hangs there's the passive way

where you're just hanging from a bar and

allowing kind of like your lats to

stretch you're allowing your spine to

decompress and then there's What's

called the active hang which is where

you're hanging on from a bar but then

you're also getting yourself into what

we call like you know proper posture

which is like pulling your shoulder

blades back and activating your upper

back and then that is the more advanced

way of doing a bar hang that's going to

help activate your upper back it's going

to pull your shoulder blades play back

and it's going to help you achieve that

look of good posture when you're

standing now the really cool thing here

is that grip strength is an excellent

indicator of overall health including

our risk of things like diabetes and

dementia and even in some studies

longevity which is kind of weird right

like why would the the the the strength

with which you can grip a thing

correlate with all these different

Health outcomes but according to some of

the research grip strength is now

considered a biomarker of aging and this

study from 2022 was the first to show

that people with weaker grip strength

age at a faster rate compared to people

with a stronger grip and they did this

by comparing your chronological age so

that's just the number that you can see

along the x-axis and we compared that

with biological age which was estimated

using a technique called DNA methylation

there'll be a link to the source down

below if you want to check it out we're

not going to go into it now this is what

the line Looks like for stronger grip

strength and this is what the line Looks

like for weaker grip strength and the

difference between these two lines is

essentially the difference in your rate

of Aging so if you have a weaker grip

strength over time as your chronological

age increases I.E as you become older

your biological age actually increases

more compared to if you have a stronger

grip strength now something else that's

really interesting is that grip strength

is an easy way to get an insight into

your overall muscle strength so that's

the strength basically in the rest of

your body for example this study looked

to see if there was a correlation

between grip strength relative to your

body size and lower back pain and when

they controlled for things like age and

sex and smoking and physical activity

and things like that they found that

weak grip strength increases your risk

of lower back pain compared to people

with a strong grip so if you have good

grip strength then it has a bunch of

different benefits firstly you increase

your chances of living longer and

decrease your risk of various diseases

or at least it's correlated in that way

secondly you're more likely to have a

stronger upper body stronger back and

stronger body overall thirdly you are

less likely to develop back pain because

you're strengthening all the muscles

around to support your back in theory

and fourthly you improve your posture as

a result of all of the above so with the

bar hang one of the main things that

it's doing is it is stretching out your

lats the other thing that's doing is

also decompressing your spine so a lot

of times when people have poor posture

it is due to the fact that their lower

back feels very sore or the fact that

feeling pain in the lower back so

they're kind of like hunched over so

through hanging from a bar you're just

employing gravity uh to your advantage

and gravity is just allowing your spine

to decompress as you're hanging from

that bar now this is how Dan suggests we

can start getting better at bar hangs

when it comes to the bar hangs for

beginners especially for people who

can't necessarily hold themselves up the

thing I like to do with them is I like

them to hang from a bar but also to have

their feet lightly touching a surface

just to make sure that they are giving

themselves enough uh grip onto the bar

where it's challenging enough but not to

the point where they can't grip the bar

at all so beginers should be aiming for

any anywhere between 30 I would say 15

to 30 seconds of the bar hang uh for

people who are a little bit more

advanced you should be aiming for 1

minute and if you really want to be

elite at a bar hang you want to be

aiming for at least like 2 minutes now

for me personally I can just about bar

hang for about 1 minute but I'm aiming

for 90 seconds and slow slowly inching

that up over time and I'm finding I'm

getting calluses in my hand hands but

like brown is good for me you should be

doing bar hangs I would say it's like

probably one of the best things to do is

like every single day yeah doing a bar

hang every every day if you can't do a

bar hang every day do it like three

times a week if you can't do it three

times a week then do it once a week and

if you're anything like me and you like

seeing numbers go up over time it's a

nice thing it gives us a feeling of

progress progress feels good it's one of

the whole philosophies of feel good

productivity find a way to experience

progress so I like tracking my bar hang

numbers over time and the app I use for

that is strong no affiliation no paid

partnership I just think it's a cool app

all right so exercise number two is all

to do with our glutes so one of the

things that people don't realize about

posture is all is is a lot about how

strong your glutes are so when your

glutes are strong what happens is is

that you're able to stand tall your

glutes are able to actually do a lot of

the movements for you whether it becomes

standing or walking the glutes are

supposed to be the second most powerful

muscle in your body the first one is

going to be your jaw but in a lot of

people especially when they sit down for

long periods of time their glutes they

don't necessarily turn off but they just

get more week they atrophy over the

course of sitting over the course of

Modern Life where it requires us to sit

for anywhere between 6 to 8 hours a day

so one of the things that we want to do

is we want to activate those glutes now

one of the first things you can do to

start working on your glutes is an

exercise that doesn't need any fancy

equipment at the gym and it's something

you can just do at home on the floor if

you're a complete beginner and you don't

have access to a barbell then glute

bridges are going to be fantastic I love

to do this thing called glute Bridge

holds and it's where you are doing glute

bridge but you're also holding it for

about anywhere between 5 to 10 seconds

what that does is it helps increase the

amount of glute endurance or muscular

endurance that you have and that's one

of the ways in which to start activating

the glutes all right so Dan got me to do

this glute Bridge test which tests how

strong your glutes are in the first

place so you do 15 glute Bridges and you

assess where you feel the strain is it

in your glutes or is it in your cords or

your hamstrings so if you're feeling

this uh this exercise in anywhere but

the glutes you can say you can actually

say that your supporting muscles are

doing some of the work outside of the

glutes being the main muscle that you

want to activate now what I find is with

a lot of clients when they're doing

something like this they are actually

finding that the quadriceps are getting

strained before the glutes do and to me

that is a sign that their glutes are

significantly weaker than their

quadriceps which is not what you want to

have happen so I asked then how often

should I be doing these glute Bridges I

like to do those glute Bridges every

single morning upon wake

and the reason I like to do that is

because number one it's just going to

remind my glutes to actually activate in

the first place and also uh for me I

come from a history of chronic lower

back pain so this is just to me one of

the mandatory exercises that I have to

do to make sure that my glutes are

activated to make sure I'm using them

throughout the day and also just to make

sure that I'm also relieving any kind of

like tightness that I would have in my

lower back as a result of doing them now

I don't do these as often as I would

like to but when I do do them I find

that there's it feels like there's a

release in my lower back which kind of

feels feels kind of nice but then if you

do have access to a gym or a barbell or

weights or a machine or whatever then

hip thrusts are a really good thing to

do and hip thrusts are fantastic because

you can use Progressive overload what we

call Progressive overload which is just

adding weight to the bar and then ever

so often what you're going to do is

you're going to do this it's basically

like a glute Bridge you're doing it on a

bench but you're using a barbell to lift

the weight up the other thing is is

every single week that you go to the gym

and you're doing these hip thrusts

you're going to add just like a little

bit of weight to what you're doing this

is going to increase the strength and

also the muscularity of your glutes and

then that is going to go a long way in

making sure that you're walking and also

standing with nice and Tall posture oh

by the way if you're enjoying this video

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there'll be a link down below if you

want to check it out and finally we come

to exercise number three exercise number

three is what is called a face pull so a

face pull what it's doing is it's

allowing you to just retract your

shoulder blades back and also activate

your thoracic spine and upper back and

it's basically like a face pull you're

basically pulling a cable in into your

face as if you're pulling this cable

into your face it's called face pull

it's going to be working your romboid

it's going to be working your thoracic

spine and also from a posture

perspective is going to be working the

areas of your body that allow you to

stand tall in the first place now

basically every personal trainer I've

ever had has taken a look at my kind of

Hunchback laptop kind of guy posture and

has recognized that my RM boids are weak

which is why they've all recommended

doing this sort of face pull stuff and

I've been doing that with my own

personal trainer a lot and like people

like friends and family have been

commenting that I look a bit more jacked

and my posture seems to be better and I

think that's because my RM boids are

sort of pulling my shoulders back now

that's not to say that there is a

perfect posture or anything like that it

just looks a bit more aesthetic when

you're sort of like you've got you know

should shoulders back rather than

shoulders forward you know that kind of

thing how to do this at home is uh get a

resistance band and just put a

resistance band uh onto a you want to

attach it to something which is not

going to you know you don't want to

attach it to something where it's going

to slap in your face you but we put this

uh resistance band in the loop and then

all we're do is using the face pull

using the resistance band if it is at a

gem then you're going to be using a

cable machine uh usually with a rope

attachment to pull the face ball back

anyway the Big takeway from this video

is that there is no perfect posture and

the most important thing you can do to

improve your posture indirectly and for

aesthetic reasons is to work on your

strength and really this is what all

three of these exercises do if you work

on your strength by strengthening your

grip your glutes and your core then your

posture will just sort itself out as a

byproduct of you getting stronger

overall now if you enjoyed this video

then you also hopefully enjoy this one

that I made recently about three

powerful habits that you can use each

day to improve your health that's also a

bit of a dive into the research around

what actually works from a science back

perspective so I hope you enjoyed that

video thank you so much for watching and

I'll see you in the next one bye-bye