Have you ever wondered how to fix slumped posture? In this video, I am going to show you why you suffer from slumped posture and how to fix it so that you can stop slouching once and for all.
It starts first by identifying what is causing your bad posture in the first place. You are most likely slouching with rounded shoulders due to a weakness and lack of mobility in your upper back, specifically the thoracic spine. Not only is it causing your shoulders to round forward, but it is also affecting the posterior pelvic tilt that you are likely suffering from as well.
While some may argue that your posture doesn’t matter, as a physical therapist, I disagree. I find that posture can affect everyone both inside and out of the gym. If you don’t believe me, try this out; slump forward, slump forward and allow your shoulders to round. Then, try raising your arm up overhead. You won’t be able to get it all the way up. Your humerus will actually get blocked within the shoulder joint, preventing you from being able to raise it all the way overhead.
If you are someone who works out, that means that with this bad posture you will run into difficulty to effectively press weight overhead, such as with dumbbells or a barbell. In everyday life, you might find it difficult to put something away above you because of the difficulty in getting your arms up.
Now, to feel what it would be like to stand with good posture, stand in front of a straight line and turn your toes out. Contract your quads and squeeze your glutes together. From here, make fist and place it against your chest with your thumb resting on your sternum. You should notice a slight downward tilt of your knuckles. Now, retract your shoulder blades and raise your chest upwards, bringing those knuckles to parallel to the ceiling.
Since you know what it feels like to stop slouching and to stand in good posture, it’s time to implement the fix, which is a daily 5 minute routine consisting of just 5 simple exercises. Two exercises to strengthen and mobilize the thoracic spine and two exercises to work on the strength-endurance of the glutes. It’s not just about having a glutes that are strong, but having the ability to hold them in the right position for an extended period of time. There is also a combination exercise that will target both the thoracic spine and the glutes all in one move.
Perform the posture fix routine as follows:
A. Supermans x 30 sec
B. Glute Bridge Marches x 30 sec
A. Supermans x 30 sec
B. Glute Bridge Marches x 30 sec
E. Bridge and Reach Overs x 30 sec
C. Kneeling Thoracic Drops x 30 sec
D. Wall DL’s x 30 sec (right leg)
C. Kneeling Thoracic Drops x 30 sec
D. Wall DL’s x 30 sec (left leg)
E. Bridge and Reach Overs x 30 sec
The Supermans exercise is a thoracic strengthening exercise that will help target the muscles of the upper back and in-between the shoulder blades. Weakness in these muscles allows for the upper back to round forward, taking with it the shoulders, causing them to round as well. To have good posture, you need to make sure these muscles are strong enough to keep you upright.
The Glute Bridge Marches will work on the strength endurance of the glutes. It is important to note here that you want to avoid any dropping of the hips / pelvis at any point, whether than be sagging down or tilting to one side in order to raise the other leg off the ground.
Kneeling Thoracic Drops will work on mobilizing the thoracic spine and as an added bonus, will help stretch the lats, which we know are an internal rotator of the shoulders. If these muscles are too tight, they will actually assist in pulling your shoulders forward.
By performing the Wall DL’s you will be getting good activation of the glutes through their function of hip extension. When your knee comes forward and reaches the wall, you want to make sure that the standing leg allows for the hips to reach all the way through and forward.
One of my favorite exercises to help correct bad posture and to feel amazing every single day is the Bridge and Reach Over. This posture exercise not only targets mobility of the thoracic spine with the reach over to each side, but doubles as a glute strengthening exercise by having you perform a bridge with each repetition.
If you’re looking for a complete workout program that will fix your posture but also help you to build a ripped athletic body, be sure to head to athleanx.com and check out the plans that are best suited to your current goals.
For more videos on how to fix your posture and a daily posture routine that you can follow, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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48 comments
“FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Simply great advice.
remember to learn to engage your whole core and un flare your ribs when you breathe to decompress the spine and let the transverse abdominus open up the si joint for proper hip joint usage.
what if you feel the LAT stretch all in the shoulder?
i learned how to have a good posture from early ages, so all this feels like a habit. But i think a lot of people never learned it and worsen their posture due to a lot of sittin. So thanks for helping
Nice!
4:05 A
I’d love to spend a month training with uncle Jeff and fixes my posture
Do we do this every day?
Hey jef…I had so many channels subscribed to. Hundreds! At some point I had enough. So many useless videos to watch in a day…going crazy man. To be honest I'm a little nervous of your speaking style. It's so fast and hyperactive…lol. But man…go on! I have unfollowed almost every channel. But your channel is my best advisor when I look up something related to fitness, strength. flexibility, corrections, recovery, correct posture and so on. Be sure to keep going! I am a loyal viewer.
“Do me a favour and just stand up”
Can’t bruh… did leg day yesterday
Hey Jeff! Can you make a video about rib flare?
Thank you!
I may have asked this before but what do you think about the X3 system for an effective full workout with a short amount time expended?
I work in IT and I'm hunched over my laptop everyday, my posture is awful. These are some awesome exercises I can do to start my day without having to go to the gym
how do you divide your weekly routine for hypertrophy?
We love you Jeff. You are a national treasure for real.
Thankyou Jeff, I'm 66 and getting concerned this is happening. My shoulders ache a bit as well. I do train most days, but this looks like something I need to incorporate. Great timing 👏
no face pulls? are u being held hostage?
Please do quad exercises ranked!
Jeff, please help me. It looks like my collarbone is in place but my shoulder joint or the whole shoulder has been moved forward. And this has only happened with my right side. And my arm feels dangling. But I can put it back in place by holding my collarbone and it clicks back and joins with the collarbone and only if I stay upright and actively try to push it back, only then it stays back. And when I try to lift my arm, it again gets moved away from the bone. And I think that my torso is tilted towards my right side where this problem has occurred. I never EVER had an injury. And I'm just 16 right now. Is it a muscle weakness or a postural issue?
One arm pull up 130 kg / 287 lbs https://www.youtube.com/watch?v=QdN9UnluypA&lc=UgzXPvaZijJekYxg5iF4AaABAg.9eR36-TOIkV9fcTcUhmLk_
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Is there any of those exercice we shouldn't do if we suffer from femoroacetabular impingement (FAI) ?
This really helps areas of chronic muscle weakness and tightness. Very helpful.
Love the exercises. How often can one do this?
Hey , what about face pull ?
I keep getting winged scapula, struggles with this for years. Maybe this will help.
I NEEDEDTHIS THANK YOU
Jeff you are live changer
very solid video
The facepull finally explained
how can I jump higher?
I was wondering are still selling r×2
Hey Jeff,
Love your channel, your videos are such a huge help!
Just a quick question, have you ever thought about creating a custom workout app with various training splits for android/iOS? That would be something I would 100% sign up and pay for!
What I like about this channel is that Jeff has learned the most important technique of all. It's called learning about learning and it has many forms. He has explored his body. If you take anything at all away from these videos then forget technique and forget strict regimes or dogma. As you exercise learn about your body. It's abilities. It's depths. Body is intrinsic. But so is sight. And sound. It s why a holistic approach is inevitable to what I refer as a holistic approach to emotional well being. It involves so much. And all stems from learning about learning. Intersectionality is inevitable in an organism evolved to adapt in the present moment.
https://youtu.be/7Pxagzhf_bY
https://youtu.be/NIQsQwls-fo
https://youtu.be/bqA74RpHzzo
If you understood all three I commend you.
https://youtu.be/lGXAY1Nk8Ec
https://youtu.be/HeOLas58buw
What is Peripheral Heart Action Training?
Peripheral Heart Action (PHA) training was developed by Dr. Arthur Steinhaus in the 1940s.[1]
The concept of PHA training is to keep blood consistently circulating during a resistance training workout. (truth be told, blood is constantly circulating throughout your body regardless if you are exercising or not, it’s just that exercisesincreases the amount of blood flow).
The primary difference between other circuit training protocols and PHA training is that Dr. Steinhaus composed his circuits such that subjects rotated back and forth between upper and lower body exercises.
First, thanks for the great videos! You've become a go-to in my journey of self transformation. I have a question…due to an injury 20 years ago, I've developed muscle mass in awkward and asymmetrical ways. While excerciseing, should I focus more on the underdeveloped areas and ignore the overdeveloped ones? Or, should I still excercise the overdeveloped areas still but at a lighter weight/rep? What's the ideal approach for such situations?
Can we get a video about how young you can start working out hard and cutting or bulking? Is that okay to do at 16?
🔥🔥🔥 thanks Jeff!!!
thanks going to implement this to my morning routine lol
Where’s Jesse? ☹️
My posture and sleep is causing costovertebral joint dysfunctions and i definitely need to do more stretching and exercises to help this along with these tips. That and getting back to the gym
I will try this!
Tremendous clip. Thanks, Jeff 🙂
I need these
Hello Jeff, Could you please do a video on how to overcome imbalances in shoulder blade movement while performing pull-ups and other compound movements?
Keep Inspiring……..😊😊😊
I always find myself saying "thanks Jeff" at the end of these videos. Easy to do and nicely explained 👍
Wouldn't face pulls and hip thrusts fix the issue with the Thoracic spine and glutes?