How To FIX Your Posture | 10-Minute Daily Routine

Summary

In this video, Dr. Jared Beckstrand, a Doctor of Physical Therapy, shares a quick and effective daily posture routine to alleviate neck, upper back, and lower back pain. The routine is divided into two 5-minute segments: one focusing on stretching and strengthening the neck and upper back, and the other targeting the lower back and hips. Dr. Beckstrand emphasizes the importance of consistency and provides practical exercises like chin tucks, doorway stretches, and glute bridges. With daily practice, viewers can expect noticeable improvements in posture and pain relief within 2 to 16 weeks.

Takeaways

• 😀 Correcting posture can alleviate many aches and pains caused by poor alignment.
• 😀 Muscles are adaptable: they lengthen with stretching, strengthen with resistance, and can shrink or weaken if not used properly.
• 😀 The key to improving posture is to stretch tight muscles and strengthen weak ones.
• 😀 For neck and upper back posture issues, chin tucks help address forward head posture.
• 😀 Doorway stretches are great for stretching tight chest and shoulder muscles, helping to improve rounded shoulders.
• 😀 Strengthening the muscles between the shoulder blades through scapular pinches can help straighten upper back posture.
• 😀 Wall angels are an excellent exercise to improve shoulder mobility and upper back posture.
• 😀 Anterior pelvic tilt in the lower back can be corrected by stretching tight hip flexors and strengthening glutes and lower abs.
• 😀 Hip flexor stretches, glute bridges, and reverse crunches are effective exercises to improve lower back posture and strength.
• 😀 Consistency is crucial: perform these exercises daily for the best results, and expect improvements in 4-8 weeks, or up to 16 weeks for some.

Q & A

What is the main focus of the video?

The video focuses on improving posture through a series of stretches and exercises designed to address common postural issues, such as forward head posture and rounded shoulders, as well as strengthening weak muscles and stretching tight ones.

What is the key principle behind the exercises recommended in the video?

The key principle is that muscles are adaptable: they lengthen when stretched, strengthen when worked against resistance, but can shorten and weaken if held in a short position for too long or not moved regularly.

How many routines are presented in the video, and what do they target?

There are two 5-minute routines presented: one for stretching the neck and upper back, and another for stretching the lower back and hips.

What are some common postural issues associated with the neck and upper back?

Common issues include forward head posture (where the neck extends forward) and rounded shoulders, which lead to tension at the base of the skull and chest discomfort.

How does the chin tuck exercise help improve posture?

The chin tuck targets the deep neck flexors, helping to correct forward head posture by pulling the chin straight back into the throat, which strengthens weak muscles and stretches tight neck extensors.

What is the purpose of the doorway or corner stretch in this routine?

The doorway or corner stretch helps to lengthen the pectoral muscles (pecs) that become tight and contribute to rounded shoulders, helping to restore proper posture.

What are scapular pinches, and how do they improve posture?

Scapular pinches involve pulling the shoulder blades down and back while rotating the hands out. This strengthens the muscles between the shoulder blades and the external rotators, which are essential for improving upper back posture.

What is the wall angel exercise, and why is it beneficial for upper back posture?

The wall angel exercise involves standing with the back, shoulder blades, and head against the wall while sliding the arms up and down. It helps improve the strength and mobility of the shoulders and upper back, which are key to maintaining good posture.

What causes an anterior pelvic tilt, and how is it addressed in the video?

An anterior pelvic tilt is often caused by prolonged sitting, which tightens the hip flexors and pulls the pelvis forward. The video addresses this by stretching the hip flexors, strengthening the glutes and lower abs, and using exercises like hip flexor stretches, bridges, and reverse crunches.

How often should the exercises in the video be performed to see results?

The exercises should be performed daily for best results. Consistency is key, and it’s recommended to integrate the routines into your daily schedule, either in the morning or evening.