I noticed my posture was bad due to over developed and underdeveloped muscles that were not synchronized. Some are tight due to weakness and lack of proprioception, some are the go-to’s which take over for a group and make a less ideal movement. By being aware of what was less ideal structurally I was able to strengthen latent muscles and bring balance to the groups, over a period of time my center of mass changes. I’m actually 1” 1/4 taller than I was when you gave me a posture assessment years ago. These things can be complicated and even things like stress or if a person is hyper mobile can affect posture, building awareness is the key, finding those little things that raise our potential and make improvements is the way. Always stoked on your work man, you’re always moving forward with creativity and gusto! 💪
@@waughfithow do you recommend one finds out the areas of strength and weakness. Is there some video to watch that an easy test for strengths and weaknesses to go from as a baseline?
I had nerd neck, forward turned shoulders, and beggining of a hunch. Ring back flies, pullups, max ROM pushups off paralletes, and holding yourself up against a wall with you neck on back side were the main exercises i used to fix posture. Strengthening your back will pull everythimg toward it. I can no longer slouch.
@@waughfit your exercises focus on stretching. I was always flexible. I wonder if that might make the difference. I also wasn't doing anything too hard on chest or front delt like bench press. Mostly calisthenics.
@@ianstover yes, these exercises in the video are stretching focused. I strength training and focused a ton on my upper back with traditional posture strengthening moves as well as pull up. I believe flexibility and mobility of the joints is key. It’s about being objective with what is limited through testing like I showed with the shoulder extension. I think we’re saying the same thing though lol
@@waughfit I think we are as well. My question then is prior to fixing your posture did you have much upper body flexibility. I had the flexibility initially but little strength. I very rapidly saw posture improvement from exercise. Which might support the idea that the flexibility moreso than strength allows the muscles to pull into good posture.
@@ianstover I didn’t! My shoulder extension was bad along with my apley’s scratch test. No one tested my mobility. Just gave me general exercises to “strengthen” my posture. I got stronger but they never improved my mobility. After improving my mobility it super charged my training and my posture improved.
I had struggled with forward posture for years because of a tight immobile thoracic spine. Very long story short, I discovered the yoga-wheel (i use it for spinal extension.). It was truly life changing. Cheap, too. Tons of companies make them. Can't believe I had never heard of it. I'm only posting this as it might help someone. People worry about variety in their diet, but we need variety of movement to stay healthy.
@gabrielleg.1347 For me, only a couple of minutes a day. The first 2-3 weeks were painful, lots of pressure on protruding spinous processes until I experienced a cavitation "crack". I immediately felt dramatically improved range of motion and was able to achieve better posture with less effort. No pain at all using the wheel after that. Every day, it would re-crack (but less) on the wheel reverse a day of bad posture. Finally, it stabilized (back exercises help accelerate stability). Now, it rarely "cracks" unless I go over 2 weeks without using the wheel. In other words, the wheel went from necessary daily to eventually maintenence. Be careful on carpet as the wheel is less stable. I looked at the chirp wheel. It looks very similar but with a spinal groove. For me, I needed the extra pressure (no groove). Best wishes!
Maximizing my mobility allowed me to comfortably be in all kinds "bad" postures without drawbacks. I can sleep on hard surfaces comfortably (assuming I'm not pressing on a nerve). I don't have sharp pains when I slightly bang my knees or elbows on things like walls, doors, tables, especially when I stub my toe. It doesnt hurt. In fact the number of times I do bang or stub something decreased significantly because I have better coordination and the scope of my ability to react has increased.
@@dudejoe8390 exactly! I’ve had a very similar experience. My wife and I have a 4 week old and I’ve been hunched over with bad posture the entire time but I’m not getting stuck like I used to. Coordination and accessing more muscle with the increased mobility I believe is a huge component. Happy to hear you’re doing well 👍🏼
I remember a time I was doing of rowing my posture felt really streghent. Also a time where I was doing a lot of crosstraining. Overall good muscular tone helped me a lot (of course I always made mobility excersices) thanks for the video🙏
rowing is pushing shoulders and arms forward while keeping head in line with torso, plus going back expanding shoulders to sides instead of pushing them to back thats the key to all of this
I learned in physical therapy to shift back onto my heels before relaxing my back, lifting my chest, and then tilting my pelvis forward while contracting my lower core. That little shift to the heels helps tremendously, and I still follow the other cues for this posture alignment exercise. Strengthening the core was also always the first thing we would do, and I’ve come to fully understand why after learning from videos like this. It leads literally everything.
I have bad posture and a little bit of arthritis in my back and my neck is off a little also anything that can help my posture I am all for it thanks for your video
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I was doing as an exercise at home push-ups for decades, and my posture was exactly that, and apparently was because pushups was not a very complete exercise for the upper body. I didn’t do anything intentionally to correct these but I decided to be god at pull-ups to. The unexpected side effect was that the muscles for my back gotten stronger and compensated the much stronger front and my posture corrected.
I don’t understand why some people never stretch, don’t really pay attention on how they sit/lay and still have a good posture, while other people have a bad if they don’t stretch everyday for an hour
@@ahahaahaha7617 I believe it’s all about joint mobility and coordination. When there are restrictions, your body tries to move as best as it can, leading to compensations, which are simply survival mechanisms. For example, in caveman times, hip hiking might have kept you moving to escape a tiger, even without perfect hip mobility. In my opinion, our posture is an adaptation to these compensations to save energy. So, if you improve joint mobility, you won’t need to hike the hip, which can prevent postural specializations. That’s just my theory on how it all works 🤷🏻♂️ I could be wrong.
I was out of my body my whole life and didn’t know until I was 37. It’s called dissociation. I felt like a floating head and my body signals were off /muted.
Have you looked at at C2-C7 hyperflexion and OA hyperextension? I'd loosen SCM and anterior scalene to reduce C2-C7 flexion. Afterwards, I'd check extension in the OA joint. Then, might need to increase flexion in capitis muscles. I wouldn't move to muscles that rotate/side-bend until I'd addressed the above.
Oh yes, I’ve done a lot of chiropractic work-it’s all they talk about. I still have the pillow! 😂 That said, all of the muscles you mentioned are relaxing or gently stretching with the exercises. It’s just that you’re using the ribcage and spine attachments versus stretching with the neck and head. Also, simply placing the head and neck in a more favorable position (I cue open airway like with CPR) and then moving the shoulders, spine, and ribs, like with the upper body banded traction, can relax the neck a lot. It’s not that I don’t think what you suggest doesn’t work, it’s just going after it a little differently. Work from the center of mass out which is why I mention swayback so much. I hope that all makes sense 😅 it’s early here.
So excited to try these exercises! One thing I changed that helped my forward neck was to change my pillow. It was too high and when I changed to a flat memory foam pillow my neck straightened :) Took a year or two though.
Resting posture is a tricky animal to tackle. There's usually a list of variable that contribute to bad posture but ultimately i've noticed running with good cadance and planking the best. Daily stretching is a must
Completely agree. It’s got a lot of variable but there’s a genetic baseline you should rest at. I’ve found full mobility at each joint helps you achieve this potential. Then strength training, run, etc with the mobility to cement the gains.
chin tuck is only useful as a quick stretch sporadically, if you abuse it, it can be detrimental because the back of the lower cervical get bunched up which isn't good and overall, the neck stay straight instead of curved. the solution is a lot of walking to strengthen the back muscles
my posture was excellent until I fell and nearly broke my back. now I slouch and have to keep trying to remember to straighten my back, usually hearing a few pops/clicks from the back of my neck when doing so
I mean, if you had shoulder and neck pain so bad that you can’t sit normally for more than a few minutes (which is the case for lots of people) then you’d be researching anything that could help
@@sergiocarreteroruiz1075 it can be improved! There’s a normal amount of kyphosis that should be present but it can be increased by the factors I state in the video. A mobility tests I look to improve is shoulder ER, extension, and thoracic rotation. I hope that helps.
@@brettrichardson7924 tough to say and probably depends on the area. I pop my neck and stuff and it’s fine. Chiropractics can give people increased mobility so maybe that’s happening for you. But it’s important to use and load that new mobility.
Oh yeah, I have a program in the description with a full weight lifting routine in combination of even more mobility work. These exercises get some quick changes but strengthening is a must.
Interesting timing watching your video-i just set up stretch bands outside around a tree with a pulley system using weights for resistance, doing a similar shoulder rotation to the one you show-felt like i was following the way the fascia wrapped around the muscles of the shoulder. Could feel relief in my neck and shoulders. In fact there is a whole bunch of movements you can do working this way to open up compression around the neck and shoulders, rotating with the fascia through the rib cage and hips.
I have chronic bursitis in both shoulders that plays absolute havoc with my postural chain. I've tried stretching and strengthening, but the bursitis always flares up and leaves me unable to use my arms. I'm deeply depressed and trapped in limbo.
"Pull your shoulders back, tuck your chin, and sit up nice and tall." I find it odd that the most common posture-correction advice is pretty much "If you have bad posture, stop having bad posture!"
@@Earl_Grey_758 Right? It’s crazy how in everything else-sports, playing music, work, etc.-we strive for unconscious competence or ‘flow.’ We expect to get so good at something that we don’t even have to think about it anymore… except when it comes to posture 😂. It’s funny how that’s the one thing were told to have to constantly think about.
@@waughfit Wow, that was fast! Thank you for the answer and the video :) I suppose the same is the general idea of the keep-good-posture-throughout-the-day advice as well, the goal is just more elusive in this case. It was such a huge red herring when people (including a doctor) kept telling me to "just pay attention to my posture"; I experienced progress only after I started to exercise, too. After all these years, I am still slightly salty about it, a lot of time and effort spent inefficiently xd
@@Earl_Grey_758 same experience for me. It honestly just came down to improving my mobility then all the strength work really started to kick in. Way better use of time than focusing on staying upright.
@@andersjensen7348 something to work on! Hopefully the exercises will help you at least start to turn the thumb back. If they don’t I can send you some other resources that might help.
@@ComeAlongKay I think it just depends on the person. Pain, mobility, beliefs, stress, and strength all can have an effect on symptoms. I would say go after what is most limited in the body. If you shoulder extension or cervical rotation (moves we would expect to see limited with hyperkyphosis) are poor, then improve them and see if that helps. You can also look at how the jaw moves and strength there. At the end of the day we need to assess the body, create a plan, and test what works and what doesn’t work.
Thanks for this video it provides so much information.i also suffer from forward head for yeasr but Can i do these exercises if i have bicipital tendinitis for 2 years now ?
I want to understand this but I never get these exercices. You say "you should feel a stretch" but I dont. No matter how much I try to do this correctly, I feel nothing. I could do this for 24 hours straight, I would still feel nothing.
Try hanging vertically with your arms outstretched and gripping a tree branch, or rings or pull up bar. Farmer's carry or jogging/walking at a comfortable pace for an extended period can work as an indirect method as well. Basically, you want to do what our bodies were originally designed to do throughout our primate lineage.
Most of the time this would be because you're allowing the part of your body that's supposed to stay stationary to bend or get pulled along with the part of the body that's supposed to move. In the case of the body cross exercise on the floor, this would mean allowing your stationary knee to bend, or your stationary leg to turn along with your moving leg.
@@abhilash9918 being limited in the tests doesn’t mean you’ll always have pain. Just limited mobility. In this case the anterior chest wall is tight keeping you from rotating and extending the arm. Have you tried any of the exercises to see if it improves?
@@waughfit thanks for the reply. No I've not tried any of those exercises cuz I didn't even know I had that mobility issue until I watched this video. Ill try and see if it helps me with it.
The best way towards a real posture change is the 100 year old Alexander Technique. It is releasing compressions in your body ultimately free your neck, lengthen your spinal muscles and widen your back. It IS Fantastic!!
If you lift it could be a muscle imbalance. Work the rear delts to counter the rounding at the shoulder and do overhead dumbbell tricep extensions on a decline or flat bench to open up the chest.
Do you have evidence that this helps? I dont think you can change posture by doing random exercises since the brain is the one controlling the muscle tone and posture, I think its more relevant to work on that part
@@SKALIVE_ I have personal improvements that I’ve also repeated on multiple clients over the last 5 years by improving mobility tests. You improve mobility by influencing muscle tone which is connected to the nervous system. These exercises are not random… like did you even watch the video?
@@betweenearthandsky4091 I’ve used these moves for TOS 👍🏼 but it depends on what you’re mobility, strength, and symptoms look like to truly know if these would help you
@@betweenearthandsky4091 in my experience, surgery for TOS is not necessary and has never lead to major changes in symptoms. I wish they would outlaw that intervention 🤦🏻♂️
@@waughfit Wow I'm very surprised to hear! It indeed seems quite controversial. It seems like it's the go to treatment for venous TOS these days. It's quite crazy and radical. By the way, do you think there's a connection between rib flare and TOS? If so, it would make a nice video.
@@betweenearthandsky4091 yeah I think it’s just very invasive. Especially when it’s something newer, like that rib didn’t cause issues for how long and then all of a sudden we need to remove it? To me that’s an indication it’s probably more muscle tightness. Again, just my opinion and experience. There might be a connection for some people. I think it’s more about testing you movement. What are you limited in? Cool, go after it and see what happens to your symptoms. More mobility typically means less muscle tightness 👍🏼
Consider the surface that you're standing on. Your shoes. The shoes you're wearing in this video clearly have a heel to toe drop. Having your heels raised up will cause your body to lean forward. In order to keep yourself from falling, you have to bend backwards somewhere, like your spine. Well now you're bent backwards, so you have to bend forward somewhere else, like your shoulders and neck. Since we spend a lot of time in shoes, our bodies get used to that posture. If you get into a flat shoe, your body no longer has to compensate and should eventually return to a neutral state. If you developed anterior pelvic tilt, you may need to consciously tilt your hips back to their neutral position until it feels natural. I likely still don't have the best posture, but switching to barefoot shoes have made my feet and legs stronger and my pelvis is back where it should be, making a straighter posture easier to achieve.
I’m glad the barefoot shoes helped you, but it’s not always the case for everyone. Ultimately, you should wear whatever suits you best. Personally, I like ON shoes because they’re comfortable and great for standing long hours on concrete floors. I hike and trail run in barefoot shoes now, but I actually wore them for six months for 10+ hour days in a gym for work and found that my posture worsened, along with developing plantar fasciitis. At the end of the day, shoes are a tool, just like a hammer or drill-it’s about picking the right ones for the job. In my experience, shoes haven’t significantly impacted my posture. They may have made me tighter or caused some injuries, but I would attribute that more to limitations in mobility. Gaining mobility based on what’s limited in your tests can help you do whatever you want with shoes or exercise. It’s about being specific to a person’s needs, and mobility tests allow us to do this.
@@waughfit Sure, but the main focus of my point was the flat shoe. You can still have a cushioned shoe that's also zero drop to help keep you upright. I would hope/assume that you didn't jump directly into barefoot shoes without transitioning or changing your gait.
@@MichaelSheaAudio and my main point is that heel elevation doesn’t matter as much as someone’s mobility. I’ve helped people who wear heels all day improve their posture... if what you suggest is the main cause of bad posture then why did they see improvements? Why have I seen improvements and I’m wearing a higher heel? Again, It’s not the shoes. It’s the body wearing them. Improve the body and wear whatever you want…
@@waughfit Oh no, of course, your shoes aren't the only thing, there are still things you can do to improve yourself. I'm not disagreeing with that. However, we're just talking about physics and gravity. A shoe with a lifted heel is actively working against you. Wearing them in moderation is one thing, but most regular shoes these days have a drop, even shoes people think are flat. Stretching and exercising should make great improvements, but you can't deny the effects that regular shoes have on our body. Well I mean, you could, Vibram lawsuit and all that, but those effects do make sense and simple changes to footwear can make a noticeable difference without taking the extra time to do exercises.
@@MichaelSheaAudio fair point. We’re on the same page. I will say using a shoe with more heel life for someone very forward in the toes has been helpful and then grade them down to less of a heel drop as they get used to sensing their heels. Combining physic and neuromuscular coordination gets weird lol.
Don’t behave as all the „shoulder back, stand upright“ things didn’t help you in the long run. It’s what helped. It helps. There are endless studies that tell it helps. It’s maybe not the best. But it helps.
@@Kakanulla I talked about how it helped me fake having good posture but it didn’t changed my relaxed posture when I wasn’t thinking about it. I’m sorry if this upsets you…
@Kakanulla Would love to see the quality of those studies, honestly. I've never met anyone who corrected this problem by just putting their shoulders back and standing upright. But if you prefer to be upset because reality does not fit your ideas or vision, I guess you are entitled to it.
@@le_boucher that’s my experience as well. I’ve posted a lot over on r/posture and there’s so many people asking for advice and how to fix their posture… but I don’t think I’ve ever seen anyone post their real results. I did 2 years of functional patterns but all their results were people consciously standing taller… PRI was the only system I saw some relaxed before and afters from.
Video started so interesting and exciting, scientific and full of promises and then kinda went downhill.. with injecting this Program Lead magnet making feel like the video is incomplete and then jumping into some exercises and stretches without explaining any logic on why they make sense (b/c they do not seem to and not sure why those stretches would actually fix the posture… so looks like one creator started the video and then somebody else did the second half… :)
I love them. I almost used a dead hang exercise in this video instead of the lat stretch. I just thought the lat stretch would be more accessible for people.
For me problem is partly in psychology i feel like robot or to proud of himself frat boy type of brat when i wallk straight also i been so used to looking down im afraid i will fall if my eyes are not scaning the ground.
@@JackieMB92 confidence is a huge piece to this. I had a client that improved all his mobility but posture was still bad. We chalked it up to his genetics, but then he quit his horrible job and felt “lighter.” Guy was standing tall without thinking about it! Like the weight of the world was lifted lol
@@billbauer9795 I mean just try the exercises and see if it helps your shoulder extension. If it does then you probably have a good shot at improving your posture…
It does seem like each video I’ve seen on this says that the last guys video was wrong and that it won’t work and then says it’s even harder to fix than the other guy said. It’s like the difficulty level keeps leveling up the more I’ve studied it.
Though is something didn’t work it would be better to know now and get the best possible option of what to do. It’s harder to do the wrong stuff than the right stuff.
@@ComeAlongKay that’s why testing your mobility is so important. You can rule out if something works, doesn’t work, or need troubleshooting. Just gives you a road map to try and see improvements.
The thing is chairs aren't made according to anatomy. They are uncomfortable for our bodies. To keep a good posture our knees should get higher than pelvis. Or if you can adjust the height of the table there are some special chairs with an angle to keep a better posture but it's kind of half sitting position
@@mickeymadmouse I mean I think you should be able to stand, sit, and do whatever you want with your body. Going after your own mobility grants you the ability to sit how you want vs. having to rely on specialty desks, chairs, etc. the body is resilient and adaptable. Just need to work with it via movement.
2:04 this is still a really bad posture, you want a fully straight back, without shoulders at back of spine axis, the curve is the problem, head forward is much less of a problem and more of a solution, because you dont really have if forward on these pictures - if you look at back line its always at back with shoulders LOL also you need to orient pelvis right, butt going forward and pelvis forward and up is solution not problem, when you keep it at back you curve your back deforming straight posture causing these compensations you discovered way forward but its far far longer way to understand the problem
@@szymonbaranowski8184 we’re looking for better. Not perfect as that will never exist. The lines are drawn from the ear down whereas the other photos were drawn up from the lateral malleolus. I’m not sure what you’re getting at with this comment or critique of the lines. The photo you time stamped clearly shows that she has pulled her ribcage back toward her center of mass, her neck is longer, and hips are in better alignment with the ear… I’m happy to discuss my approach or answer questions but please work on your clarity with your critique. It’s very hard to follow.
Remember to be careful with posture adjustments, fixing one issue can uncover other problems lower in the body so be prepared to fix it quickly. You can end up messing up the knees by finally ridding yourself of neck pain. Ask me how I know lol
@@ueatfood5625 I had mild forward haed/neck posture. Aprx. 2 weeks without a pillow fixed my posture. Keep in mind it may be different for you depending on the cause of your bad posture. It can't hurt to try, woarse case you are mildly uncomfortable for a few days and taking an extra 5-30 minutes to fall asleep (only at first, you'll get used to it soon). If no pillow is to extreme purchase an extra thin pillow and use that.
It’s often from a tongue posture issue. The tongue is suppose to rest on the top of mouth, and if it rests on the bottom that tends to cause forward head posture. Also gut damage can cause this as well.
@@crystallinesanctuary this maybe a cause but imo it’s very minimal. Overall coordination and joint mobility has such a profound impact on posture. Now if you’re a good mover, have great mobility, and still present with this posture… then tongue position maybe a factor I’d look at but only after the larger pieces have been improved.
I agree, it can take years before something works. 2 years is still relatively quick.... I know people who have been going to massage, chiro, physio for years and no change....try laughing at them
What a waste of time. Your posture is your muscle balance. If your muscles can't pull your head back they are weak and should strengthen them. Pull ups, bent over rows and variations. That's all
@@ybrbnf333 I mean I did all of those exercises and my posture wasn’t good… I’m not the only one with this experience either. If what you say is true, then why didn’t I see results?
@@waughfit maybe you strengthened your opposite muscles (chest and the others) more efficiently? Or the progress in pull movements was too small. In my experience if any person increases weights in row movements x2 - their movements, posture, appearance change a lot
@@ybrbnf333 I think that’s a big assumption made when I clearly mentioned i used pull-ups and bent-over rows. I completed all of the upper back strengthening possible to improve my posture but it didn’t improve. So can we agree that joint mobility plays a role in how muscles behave? If joints are restricted, the muscles may not be able to fully contract or stretch. I never said strength isn’t important. I’m simply advocating for testing mobility restrictions to create a better plan for how and what we strengthen. In my opinion, it’s definitely not a waste of time.
I liked this video but I am not giving it a 'thumbs up' for the following reason: it should literally be 2 minutes long rather than 15. RUclipsrs inflating the length of videos with padding and repetitious repeating repeating repeating repeating repeating the same ideas over and over and over for 20 minutes has gotten well out of hand.
@@user-es3vq5ff6eit’s funny because I get the opposite comments saying I don’t talk enough about the nuances and all the other outlier information. You cant make anyone happy out here 🤷🏻♂️ Please understand that making videos is hard. I’m a trainer and PTA first. All of this RUclips stuff is self taught. Scripting, editing, just talking to the camera… it’s literally just me doing it. No other help. There’s no intentions of self inflating. I’m simply doing my best to be clear and share my experiences to help others. Here’s some tips: watch the videos on double speed or use the provided time stamps if you’re that concerned with video duration. Enjoy your day
@@danvictor8 I believe those can be factors that affect the body and posture, but it’s typically not as big a deal as some make it out to be. I’ve seen great results by focusing on simple improvements in shoulder, neck, and ribcage mobility without needing to intervene on the jaw (though I have used this approach with some people). We are our body, and thus we have control over it. Speaking as though we don’t have control is very negative and creates a barrier to movement. I would reconsider your mindset and approach to the human body. It’s far more adaptable and resilient than you might think.
I'm sorry, but the fact that you're making a video about posture whilst wearing cushioned shoes is a bit ironic... i've learned an incredible amount about posture and movement through my own research and experience, I can tell you for a fact that's the first thing to address.
@@waughfit "should be" does not reflect the reality. When your entire foot can not feel the ground, the nerves associated send a mixed signal to your brain, and important muscles in the feet will slowly atrophy, soon to follow will be the ankles, knees, and hips. A bare foot, or something close to it, is the best way to regain stability from the ground up. Everything else will inevitably become easier naturally.
@waughfit "should be" does not reflect the reality. When your entire foot can not feel the ground, the nerves associated send a mixed signal to your brain, and important muscles in the feet will slowly atrophy due to lack of proper use. Soon to follow will be the ankles, knees, and hips. A bare foot, or something close to it, is the best way to regain stability from the ground up. Everything else will inevitably become easier naturally.
@@Liescomefromtheright Your logic implies that everyone who wears cushioned shoes should be broken and unable to walk, yet Olympic athletes and countless others do just fine. Personally, I wear cushioned shoes more often than minimal ones and don’t have any pain or joint problems. In fact, my feet are stronger than ever. Instead of spreading fear, let’s use some critical thinking. You can wear whatever you want as long as you improve how your body moves. It’s not rocket science. Humans are incredibly adaptable and resilient. Just look at people with true disabilities or amputations; they achieve amazing things. Saying people are doomed without barefoot shoes is misleading. Stop parroting marketing from barefoot shoe companies that use the same tactics as cushioned shoe brands. It’s all just marketing hype.
All cues are circumstantial and dictated by client necessity. Works when it works, Doesn’t when it doesn’t. Copy pasting doesn’t work with conditioning humans. Not even after you figure out that proper posture begins at the floor. Even mediocre practitioners, Understand that ankle and hips are as important to addressing posture as the shoulders and neck. Your breakthrough is to have moved from bro science to novice. Sorry sir you’re not at the level required to give random advice to strangers.
@@waughfit I’m not a two bit salesman so I don’t belong here. Again cues are circumstantial to the client, this medium is not appropriate for clients. Even reputable trainers lead people astray here. But presenting your epiphany about posture involving more than the shoulder region And thinking you’re cutting edge. That’s something else entirely.
@@waughfit I.e if there is something wrong with what I said, You could explain rather than resorting to ad hominem. I do not believe Your lack of aptitude makes me better person, my horse could be quite low in spite of what I’ve presented. Or the highest ever. digression in the form of insults is an argument of the but-hurt and wrong.
I’m sorry, but this is a HORRIBLE video that will only mislead anyone watching this. You have not mentioned a single word about the actual cause; weak upper back muscle endurance; the semispinalis and multifidus which are postural muscles, and nog phasic muscles, which allow for them to be activated throughout the entire day instead of only for fast twitch action. Forward head posture is due to these muscle groups being weak, and you can only fix it by training endurance in these specific groups by means of targeted endurance exercise AND changing the habits which caused these muscles to be weak in the first place: screen/phone use!!! You need to change your posture when using your phone by lying on your belly and keeping your head up instead of sitting back in a seat with your head… forward. That is the only way. It has NOTHING, absolutely ZERO to do with your shoulders. You’re confusing your audience even more about this condition.
@@waughfit I watched the entire thing. You didn’t mention these vital muscle groups and practically only focused on shoulder and unrelated mobility. I am not saying this to be a hater but I genuinely believe this is missing the point for a lot of people suffering from this condition
@@Ruktiet If you watched the video, you’d see that I actually tried exactly what you suggested-for years-and it didn’t work for me. That’s a long time to stick with something without seeing any real results. How can you discredit my experience when I genuinely tried what you’re advocating, and it didn’t help? What did help was improving my mobility. Cervical rotation, shoulder flexion, and shoulder extension all test the tone of the muscles around the neck and shoulders. This approach to posture is far more objective than simply telling people to “hold your head up and strengthen,” which, in my experience, doesn’t work for most people. Strength and endurance are important, but it’s crucial to be able to use these qualities across a full range of motion. Again, if you watched the entire video, you’d see that shoulder extension tests how tight the chest is. If the chest-or any muscle attached to the sternum, manubrium and clavicle -is too tight and can’t elongate eccentrically, it can lead to a forward head posture and rounded shoulders. Just because I didn’t label the muscles doesn’t mean I don’t know what I’m talking about. What helped me wasn’t just strengthening, but freeing them so they could do the jobs they’re designed to do-through improved mobility.
@@waughfit shoulders have nothing causally to do with hyperkyphosis, which is the underlying cause of forward head posture, only a common comorbidity, and chin tucks or any other common tips and tricks do indeed NOT work, like you said. That’s because the muscles I mentioned aren’t targeted in a way that you train for endurance.
@@Ruktiet I disagree. Strength and endurance naturally improve when full mobility is achieved, and in fact, mobility can even accelerate strength and endurance gains. Regarding the shoulders, I’ve seen numerous cases, including my own experience, where improving shoulder mobility led to significant improvements in Forward Head Posture (FHP). It’s clear that these changes have helped people, myself included. How do you explain that?
The shrimps knew all along what the ultimate form looks like. Ancient creatures of the deep, dark sea. Wisdom grows in the dark.
@@uniktbrukernavn 🤣🤣
I for one, welcome our new shrimp overlords.
Shrimps don’t have to learn a proper hollow hold after being stuck in extension lol.😢
So do perverts
this is a very lovecraft thing to say❤
Exercises start at 8:45
@@penguinista I’ll make time stamps 👍🏼
But the prior talk was beneficial! Thank you!
Thank you so much
I noticed my posture was bad due to over developed and underdeveloped muscles that were not synchronized. Some are tight due to weakness and lack of proprioception, some are the go-to’s which take over for a group and make a less ideal movement. By being aware of what was less ideal structurally I was able to strengthen latent muscles and bring balance to the groups, over a period of time my center of mass changes. I’m actually 1” 1/4 taller than I was when you gave me a posture assessment years ago. These things can be complicated and even things like stress or if a person is hyper mobile can affect posture, building awareness is the key, finding those little things that raise our potential and make improvements is the way. Always stoked on your work man, you’re always moving forward with creativity and gusto! 💪
@@D_Moore it’s great to hear you’ve seen such awesome results. Happy to be a part of your journey.
@@waughfithow do you recommend one finds out the areas of strength and weakness. Is there some video to watch that an easy test for strengths and weaknesses to go from as a baseline?
@@ButConsiderThis my free program is a good start
I had nerd neck, forward turned shoulders, and beggining of a hunch. Ring back flies, pullups, max ROM pushups off paralletes, and holding yourself up against a wall with you neck on back side were the main exercises i used to fix posture. Strengthening your back will pull everythimg toward it. I can no longer slouch.
Glad that worked for you. I did a lot of upper back strengthening but it never changed my relaxed posture. My upper back was jacked AF though lol.
@@waughfit your exercises focus on stretching. I was always flexible. I wonder if that might make the difference. I also wasn't doing anything too hard on chest or front delt like bench press. Mostly calisthenics.
@@ianstover yes, these exercises in the video are stretching focused. I strength training and focused a ton on my upper back with traditional posture strengthening moves as well as pull up.
I believe flexibility and mobility of the joints is key. It’s about being objective with what is limited through testing like I showed with the shoulder extension.
I think we’re saying the same thing though lol
@@waughfit I think we are as well. My question then is prior to fixing your posture did you have much upper body flexibility. I had the flexibility initially but little strength. I very rapidly saw posture improvement from exercise. Which might support the idea that the flexibility moreso than strength allows the muscles to pull into good posture.
@@ianstover I didn’t! My shoulder extension was bad along with my apley’s scratch test. No one tested my mobility. Just gave me general exercises to “strengthen” my posture. I got stronger but they never improved my mobility. After improving my mobility it super charged my training and my posture improved.
I had struggled with forward posture for years because of a tight immobile thoracic spine. Very long story short, I discovered the yoga-wheel (i use it for spinal extension.). It was truly life changing. Cheap, too. Tons of companies make them. Can't believe I had never heard of it. I'm only posting this as it might help someone. People worry about variety in their diet, but we need variety of movement to stay healthy.
THANK YOU!!!
How long would you use it and how often to see a change? I have chirp wheels but only use it for a few minutes each day.
@gabrielleg.1347 For me, only a couple of minutes a day. The first 2-3 weeks were painful, lots of pressure on protruding spinous processes until I experienced a cavitation "crack". I immediately felt dramatically improved range of motion and was able to achieve better posture with less effort. No pain at all using the wheel after that. Every day, it would re-crack (but less) on the wheel reverse a day of bad posture. Finally, it stabilized (back exercises help accelerate stability). Now, it rarely "cracks" unless I go over 2 weeks without using the wheel. In other words, the wheel went from necessary daily to eventually maintenence. Be careful on carpet as the wheel is less stable. I looked at the chirp wheel. It looks very similar but with a spinal groove. For me, I needed the extra pressure (no groove). Best wishes!
Thankyou
Thank you for your information. I just ordered one because of you.
Hope it will help me too
Doing various pull-up and pushup exercises fixed everything for me.
Probably best video i have ever seen about correcting posture
@@kandul3372 thanks! I hope it helps people out 👍🏼
i just tried and it was magic having more mobility on right side. will keep doing this daily
@@alexwinters6356 happy to hear it helped!
Maximizing my mobility allowed me to comfortably be in all kinds "bad" postures without drawbacks. I can sleep on hard surfaces comfortably (assuming I'm not pressing on a nerve). I don't have sharp pains when I slightly bang my knees or elbows on things like walls, doors, tables, especially when I stub my toe. It doesnt hurt. In fact the number of times I do bang or stub something decreased significantly because I have better coordination and the scope of my ability to react has increased.
@@dudejoe8390 exactly! I’ve had a very similar experience. My wife and I have a 4 week old and I’ve been hunched over with bad posture the entire time but I’m not getting stuck like I used to. Coordination and accessing more muscle with the increased mobility I believe is a huge component. Happy to hear you’re doing well 👍🏼
How did you improve your mobility?
I remember a time I was doing of rowing my posture felt really streghent. Also a time where I was doing a lot of crosstraining. Overall good muscular tone helped me a lot (of course I always made mobility excersices) thanks for the video🙏
rowing is pushing shoulders and arms forward while keeping head in line with torso, plus going back expanding shoulders to sides instead of pushing them to back
thats the key to all of this
I learned in physical therapy to shift back onto my heels before relaxing my back, lifting my chest, and then tilting my pelvis forward while contracting my lower core.
That little shift to the heels helps tremendously, and I still follow the other cues for this posture alignment exercise.
Strengthening the core was also always the first thing we would do, and I’ve come to fully understand why after learning from videos like this. It leads literally everything.
I have bad posture and a little bit of arthritis in my back and my neck is off a little also anything that can help my posture I am all for it thanks for your video
I hope the movements help 🙏🏻
Thanks, I'll start tomorrow.
@@Avispa-369 I hope it helps
Did you?
Always start today!
Legend says he's still waiting for tomorrow to start 😂
There is no tomorrow!
So the algorithm is reading my mind..
@@starape1896 don’t let it know you know 👀
You may have figured out our methods of tracking you, watching you and listening to you through your smartphone, but you will never escape us. We hear your thoughts now.
Very good and thorough instruction for a problem haunting many of us screenes, thanks
This has helped me see what I couldn't for over a decade. Thank you!
This has nothing to do with your video, but you have a great voice
Forcing any position will just hurt you more. You need weights to build strong structures than align you naturally.
Just out here supporting my fellow kyle 💪
Thank you!! I will start this immediately. Prayers that it helps my constant pain. ❤❤
The explanation was quite helpful. Much appreciated.
@@frankiebluej6902 I hope the moves help you 🤝
I was doing as an exercise at home push-ups for decades, and my posture was exactly that, and apparently was because pushups was not a very complete exercise for the upper body. I didn’t do anything intentionally to correct these but I decided to be god at pull-ups to. The unexpected side effect was that the muscles for my back gotten stronger and compensated the much stronger front and my posture corrected.
I don’t understand why some people never stretch, don’t really pay attention on how they sit/lay and still have a good posture, while other people have a bad if they don’t stretch everyday for an hour
@@ahahaahaha7617 I believe it’s all about joint mobility and coordination. When there are restrictions, your body tries to move as best as it can, leading to compensations, which are simply survival mechanisms. For example, in caveman times, hip hiking might have kept you moving to escape a tiger, even without perfect hip mobility. In my opinion, our posture is an adaptation to these compensations to save energy. So, if you improve joint mobility, you won’t need to hike the hip, which can prevent postural specializations. That’s just my theory on how it all works 🤷🏻♂️ I could be wrong.
I was out of my body my whole life and didn’t know until I was 37. It’s called dissociation. I felt like a floating head and my body signals were off /muted.
Have you looked at at C2-C7 hyperflexion and OA hyperextension? I'd loosen SCM and anterior scalene to reduce C2-C7 flexion. Afterwards, I'd check extension in the OA joint. Then, might need to increase flexion in capitis muscles. I wouldn't move to muscles that rotate/side-bend until I'd addressed the above.
Oh yes, I’ve done a lot of chiropractic work-it’s all they talk about. I still have the pillow! 😂 That said, all of the muscles you mentioned are relaxing or gently stretching with the exercises. It’s just that you’re using the ribcage and spine attachments versus stretching with the neck and head. Also, simply placing the head and neck in a more favorable position (I cue open airway like with CPR) and then moving the shoulders, spine, and ribs, like with the upper body banded traction, can relax the neck a lot. It’s not that I don’t think what you suggest doesn’t work, it’s just going after it a little differently. Work from the center of mass out which is why I mention swayback so much. I hope that all makes sense 😅 it’s early here.
Feel like tai chi, qigong, and yoga are way above modern doctors advice, I love qigong!
I’ve been trying to work on my shoulder external rotation for a long time. What is the best workout exercise to fix bad external rotation?
@@zerokool2575 I made this post over on my IG that had a lot of moves I used for shoulder ER.
instagram.com/p/C55ttcVLI16/?igsh=c3lvb20zdGh6N2lt
So excited to try these exercises! One thing I changed that helped my forward neck was to change my pillow. It was too high and when I changed to a flat memory foam pillow my neck straightened :) Took a year or two though.
@@toliveischrist950 I’ve actually had some clients use pregnancy pillows and it’s been helpful. Maybe something to try if you’re a side sleeper
Swimming freestyle regularly is great for this issue.
@@_winston_smith_ love some swimming 🤝
Thanks for this.
@@Kearnage1 happy to help
Resting posture is a tricky animal to tackle. There's usually a list of variable that contribute to bad posture but ultimately i've noticed running with good cadance and planking the best. Daily stretching is a must
Completely agree. It’s got a lot of variable but there’s a genetic baseline you should rest at. I’ve found full mobility at each joint helps you achieve this potential. Then strength training, run, etc with the mobility to cement the gains.
My issue was caused by posterior pelvic tilt with tight hamstrings.
chin tuck is only useful as a quick stretch sporadically, if you abuse it, it can be detrimental because the back of the lower cervical get bunched up which isn't good and overall, the neck stay straight instead of curved. the solution is a lot of walking to strengthen the back muscles
Walking is amazing!
I notice when I walk with my backpack I have like upper back/trap pain
I’ve scheduled a visit to my local aquarium in order to carefully study shrimps’ posture 🦐
@@awesomelife3710 shrimp is the way to go
Focus is my forte
great intro buddy
my posture was excellent until I fell and nearly broke my back. now I slouch and have to keep trying to remember to straighten my back, usually hearing a few pops/clicks from the back of my neck when doing so
dang, i wish my life was like that. if only my fd up posture was the biggest problem i always think about
I mean, if you had shoulder and neck pain so bad that you can’t sit normally for more than a few minutes (which is the case for lots of people) then you’d be researching anything that could help
@@Vmoose i have AS so it's too late for any research or posture correction for me
Awesome… thank you 😊
Hi! I'm 23 yrs old and I have Kyphosis. Is kyphosis something reversible or can it be improved? Thank you!
@@sergiocarreteroruiz1075 it can be improved! There’s a normal amount of kyphosis that should be present but it can be increased by the factors I state in the video. A mobility tests I look to improve is shoulder ER, extension, and thoracic rotation. I hope that helps.
What should i do with an arched back and a neck hump?
Very wise words😌
Thank you, i struggled a lot with atrophied gamer glutes and am working the pain out now. Is there a concensus on whether popping a tight spot is bad?
@@brettrichardson7924 tough to say and probably depends on the area. I pop my neck and stuff and it’s fine. Chiropractics can give people increased mobility so maybe that’s happening for you. But it’s important to use and load that new mobility.
Did you combine these stretches with other strengthening exercises?
Oh yeah, I have a program in the description with a full weight lifting routine in combination of even more mobility work. These exercises get some quick changes but strengthening is a must.
Thanks! I just gave it a try and going to include in my routines.
@@albertnelson2868 I hope it helps!
Folks also might want to look at the Alexander Technique. You will need lessons but it will actually address the root holding that causes this.
Interesting timing watching your video-i just set up stretch bands outside around a tree with a pulley system using weights for resistance, doing a similar shoulder rotation to the one you show-felt like i was following the way the fascia wrapped around the muscles of the shoulder. Could feel relief in my neck and shoulders. In fact there is a whole bunch of movements you can do working this way to open up compression around the neck and shoulders, rotating with the fascia through the rib cage and hips.
Posterior tounge tie also is a cause.
Thank man.
@@gonkong5638 happy to help
Can this correct a cervical kyphosis
My shoulder right where my clavicle meets pops every time i twist my thumb backwards and return it forwards. Is that bad?
I have chronic bursitis in both shoulders that plays absolute havoc with my postural chain. I've tried stretching and strengthening, but the bursitis always flares up and leaves me unable to use my arms. I'm deeply depressed and trapped in limbo.
@@-The-Golden-God- did these exercises help?
"Pull your shoulders back, tuck your chin, and sit up nice and tall."
I find it odd that the most common posture-correction advice is pretty much "If you have bad posture, stop having bad posture!"
@@Earl_Grey_758 Right? It’s crazy how in everything else-sports, playing music, work, etc.-we strive for unconscious competence or ‘flow.’ We expect to get so good at something that we don’t even have to think about it anymore… except when it comes to posture 😂. It’s funny how that’s the one thing were told to have to constantly think about.
@@waughfit Wow, that was fast! Thank you for the answer and the video :)
I suppose the same is the general idea of the keep-good-posture-throughout-the-day advice as well, the goal is just more elusive in this case. It was such a huge red herring when people (including a doctor) kept telling me to "just pay attention to my posture"; I experienced progress only after I started to exercise, too. After all these years, I am still slightly salty about it, a lot of time and effort spent inefficiently xd
@@Earl_Grey_758 same experience for me. It honestly just came down to improving my mobility then all the strength work really started to kick in. Way better use of time than focusing on staying upright.
What if i cant even point my thumb backwards before extending the shoulder lol
@@andersjensen7348 something to work on! Hopefully the exercises will help you at least start to turn the thumb back. If they don’t I can send you some other resources that might help.
Skip to 8:45
How are TMJ issues related to cervical kyphosis?
@@ComeAlongKay I think it just depends on the person. Pain, mobility, beliefs, stress, and strength all can have an effect on symptoms. I would say go after what is most limited in the body. If you shoulder extension or cervical rotation (moves we would expect to see limited with hyperkyphosis) are poor, then improve them and see if that helps. You can also look at how the jaw moves and strength there. At the end of the day we need to assess the body, create a plan, and test what works and what doesn’t work.
Thanks for this video it provides so much information.i also suffer from forward head for yeasr but Can i do these exercises if i have bicipital tendinitis for 2 years now ?
@@ranadiaa6335 hard to say. Judge this off your tests and you own pain symptoms.
@@waughfit it is not painful as before but I will try this thanks for your reply 🙂
I want to understand this but I never get these exercices. You say "you should feel a stretch" but I dont. No matter how much I try to do this correctly, I feel nothing. I could do this for 24 hours straight, I would still feel nothing.
Sounds like you're doing them wrong... Best to film yourself and check your form. It can make a big difference.
Try hanging vertically with your arms outstretched and gripping a tree branch, or rings or pull up bar. Farmer's carry or jogging/walking at a comfortable pace for an extended period can work as an indirect method as well. Basically, you want to do what our bodies were originally designed to do throughout our primate lineage.
Most of the time this would be because you're allowing the part of your body that's supposed to stay stationary to bend or get pulled along with the part of the body that's supposed to move.
In the case of the body cross exercise on the floor, this would mean allowing your stationary knee to bend, or your stationary leg to turn along with your moving leg.
I have no shoulder pain but i cant even get my thumb to point backward wth?
It's pointing a bit sideways
@@abhilash9918 being limited in the tests doesn’t mean you’ll always have pain. Just limited mobility. In this case the anterior chest wall is tight keeping you from rotating and extending the arm.
Have you tried any of the exercises to see if it improves?
@@waughfit thanks for the reply.
No I've not tried any of those exercises cuz I didn't even know I had that mobility issue until I watched this video.
Ill try and see if it helps me with it.
@@abhilash9918 hope they help 🤝
The best way towards a real posture change is the 100 year old Alexander Technique. It is releasing compressions in your body ultimately free your neck, lengthen your spinal muscles and widen your back. It IS Fantastic!!
@@naturalississimo 🤖
If you lift it could be a muscle imbalance. Work the rear delts to counter the rounding at the shoulder and do overhead dumbbell tricep extensions on a decline or flat bench to open up the chest.
@@Baron_Red did you watch the full video before commenting?
Hi Kyle! Loved the shrimp analogy! We emailed you a video message! Did you get a chance to see it?
2:03 anything wrong?
Do you have evidence that this helps? I dont think you can change posture by doing random exercises since the brain is the one controlling the muscle tone and posture, I think its more relevant to work on that part
@@SKALIVE_ I have personal improvements that I’ve also repeated on multiple clients over the last 5 years by improving mobility tests. You improve mobility by influencing muscle tone which is connected to the nervous system. These exercises are not random… like did you even watch the video?
Could this be good for TOS ?
@@betweenearthandsky4091 I’ve used these moves for TOS 👍🏼 but it depends on what you’re mobility, strength, and symptoms look like to truly know if these would help you
@@waughfit thank you for your answer 🙏🏻 I got diagnosed with subclavian DVT a month and a half ago 😌 hoping to heal without surgery,
@@betweenearthandsky4091 in my experience, surgery for TOS is not necessary and has never lead to major changes in symptoms. I wish they would outlaw that intervention 🤦🏻♂️
@@waughfit Wow I'm very surprised to hear! It indeed seems quite controversial. It seems like it's the go to treatment for venous TOS these days. It's quite crazy and radical.
By the way, do you think there's a connection between rib flare and TOS? If so, it would make a nice video.
@@betweenearthandsky4091 yeah I think it’s just very invasive. Especially when it’s something newer, like that rib didn’t cause issues for how long and then all of a sudden we need to remove it? To me that’s an indication it’s probably more muscle tightness. Again, just my opinion and experience.
There might be a connection for some people. I think it’s more about testing you movement. What are you limited in? Cool, go after it and see what happens to your symptoms. More mobility typically means less muscle tightness 👍🏼
Consider the surface that you're standing on. Your shoes. The shoes you're wearing in this video clearly have a heel to toe drop. Having your heels raised up will cause your body to lean forward. In order to keep yourself from falling, you have to bend backwards somewhere, like your spine. Well now you're bent backwards, so you have to bend forward somewhere else, like your shoulders and neck. Since we spend a lot of time in shoes, our bodies get used to that posture. If you get into a flat shoe, your body no longer has to compensate and should eventually return to a neutral state. If you developed anterior pelvic tilt, you may need to consciously tilt your hips back to their neutral position until it feels natural. I likely still don't have the best posture, but switching to barefoot shoes have made my feet and legs stronger and my pelvis is back where it should be, making a straighter posture easier to achieve.
I’m glad the barefoot shoes helped you, but it’s not always the case for everyone. Ultimately, you should wear whatever suits you best. Personally, I like ON shoes because they’re comfortable and great for standing long hours on concrete floors. I hike and trail run in barefoot shoes now, but I actually wore them for six months for 10+ hour days in a gym for work and found that my posture worsened, along with developing plantar fasciitis.
At the end of the day, shoes are a tool, just like a hammer or drill-it’s about picking the right ones for the job. In my experience, shoes haven’t significantly impacted my posture. They may have made me tighter or caused some injuries, but I would attribute that more to limitations in mobility. Gaining mobility based on what’s limited in your tests can help you do whatever you want with shoes or exercise. It’s about being specific to a person’s needs, and mobility tests allow us to do this.
@@waughfit Sure, but the main focus of my point was the flat shoe. You can still have a cushioned shoe that's also zero drop to help keep you upright. I would hope/assume that you didn't jump directly into barefoot shoes without transitioning or changing your gait.
@@MichaelSheaAudio and my main point is that heel elevation doesn’t matter as much as someone’s mobility. I’ve helped people who wear heels all day improve their posture... if what you suggest is the main cause of bad posture then why did they see improvements? Why have I seen improvements and I’m wearing a higher heel?
Again, It’s not the shoes. It’s the body wearing them. Improve the body and wear whatever you want…
@@waughfit Oh no, of course, your shoes aren't the only thing, there are still things you can do to improve yourself. I'm not disagreeing with that. However, we're just talking about physics and gravity. A shoe with a lifted heel is actively working against you. Wearing them in moderation is one thing, but most regular shoes these days have a drop, even shoes people think are flat. Stretching and exercising should make great improvements, but you can't deny the effects that regular shoes have on our body. Well I mean, you could, Vibram lawsuit and all that, but those effects do make sense and simple changes to footwear can make a noticeable difference without taking the extra time to do exercises.
@@MichaelSheaAudio fair point. We’re on the same page. I will say using a shoe with more heel life for someone very forward in the toes has been helpful and then grade them down to less of a heel drop as they get used to sensing their heels. Combining physic and neuromuscular coordination gets weird lol.
I found foundation training fixed my posture best
Don’t behave as all the „shoulder back, stand upright“ things didn’t help you in the long run. It’s what helped. It helps. There are endless studies that tell it helps. It’s maybe not the best. But it helps.
@@Kakanulla I talked about how it helped me fake having good posture but it didn’t changed my relaxed posture when I wasn’t thinking about it. I’m sorry if this upsets you…
@Kakanulla Would love to see the quality of those studies, honestly. I've never met anyone who corrected this problem by just putting their shoulders back and standing upright. But if you prefer to be upset because reality does not fit your ideas or vision, I guess you are entitled to it.
@@le_boucher that’s my experience as well. I’ve posted a lot over on r/posture and there’s so many people asking for advice and how to fix their posture… but I don’t think I’ve ever seen anyone post their real results. I did 2 years of functional patterns but all their results were people consciously standing taller… PRI was the only system I saw some relaxed before and afters from.
Video started so interesting and exciting, scientific and full of promises and then kinda went downhill.. with injecting this Program Lead magnet making feel like the video is incomplete and then jumping into some exercises and stretches without explaining any logic on why they make sense (b/c they do not seem to and not sure why those stretches would actually fix the posture… so looks like one creator started the video and then somebody else did the second half… :)
The shrimp is crazy
@@Noah-ir3os it definitely stands out lol
It is also called nerd neck.
O...k
Whats your take on dead hangs? Do they help?
I love them. I almost used a dead hang exercise in this video instead of the lat stretch. I just thought the lat stretch would be more accessible for people.
For me problem is partly in psychology i feel like robot or to proud of himself frat boy type of brat when i wallk straight also i been so used to looking down im afraid i will fall if my eyes are not scaning the ground.
@@JackieMB92 confidence is a huge piece to this. I had a client that improved all his mobility but posture was still bad. We chalked it up to his genetics, but then he quit his horrible job and felt “lighter.” Guy was standing tall without thinking about it! Like the weight of the world was lifted lol
So, it's impossible.
with that attitude yeah
@@billbauer9795 I mean just try the exercises and see if it helps your shoulder extension. If it does then you probably have a good shot at improving your posture…
It does seem like each video I’ve seen on this says that the last guys video was wrong and that it won’t work and then says it’s even harder to fix than the other guy said. It’s like the difficulty level keeps leveling up the more I’ve studied it.
Though is something didn’t work it would be better to know now and get the best possible option of what to do. It’s harder to do the wrong stuff than the right stuff.
@@ComeAlongKay that’s why testing your mobility is so important. You can rule out if something works, doesn’t work, or need troubleshooting. Just gives you a road map to try and see improvements.
I wonder how many people with good posture sleep on their side
@@Jiraiyasama11 I sleep on my sides and belly
The thing is chairs aren't made according to anatomy. They are uncomfortable for our bodies. To keep a good posture our knees should get higher than pelvis. Or if you can adjust the height of the table there are some special chairs with an angle to keep a better posture but it's kind of half sitting position
@@mickeymadmouse I mean I think you should be able to stand, sit, and do whatever you want with your body. Going after your own mobility grants you the ability to sit how you want vs. having to rely on specialty desks, chairs, etc. the body is resilient and adaptable. Just need to work with it via movement.
2:04 this is still a really bad posture, you want a fully straight back, without shoulders at back of spine axis, the curve is the problem, head forward is much less of a problem and more of a solution, because you dont really have if forward on these pictures - if you look at back line its always at back with shoulders LOL
also you need to orient pelvis right, butt going forward and pelvis forward and up is solution not problem, when you keep it at back you curve your back deforming straight posture causing these compensations
you discovered way forward but its far far longer way to understand the problem
@@szymonbaranowski8184 we’re looking for better. Not perfect as that will never exist. The lines are drawn from the ear down whereas the other photos were drawn up from the lateral malleolus.
I’m not sure what you’re getting at with this comment or critique of the lines. The photo you time stamped clearly shows that she has pulled her ribcage back toward her center of mass, her neck is longer, and hips are in better alignment with the ear…
I’m happy to discuss my approach or answer questions but please work on your clarity with your critique. It’s very hard to follow.
Remember to be careful with posture adjustments, fixing one issue can uncover other problems lower in the body so be prepared to fix it quickly. You can end up messing up the knees by finally ridding yourself of neck pain. Ask me how I know lol
Cut straight to the point man
@@realsukker there’s time stamps
Any idea why I feel tightness in my left bicep when doing the first exercise? Only on the left side
@@CmcVG is your left shoulder extension worse than the right?
My neck is fucked m8
Sorry dude. I hope these exercises can help.
Sleep without a pillow.
Does it work? And how long will it take to fix
@@ueatfood5625 I had mild forward haed/neck posture. Aprx. 2 weeks without a pillow fixed my posture. Keep in mind it may be different for you depending on the cause of your bad posture. It can't hurt to try, woarse case you are mildly uncomfortable for a few days and taking an extra 5-30 minutes to fall asleep (only at first, you'll get used to it soon). If no pillow is to extreme purchase an extra thin pillow and use that.
@@randomdude021 lol I tried that for over a year but it didn’t work for me. Did it help you?
@@waughfit it helped me, but my forward neck posture was mild
Learn how to do a handstand from the bridge position and it will fix it
There really isn't a way to fix this with stretching exercise. Only way to 100% fix it is with surgery.
It’s often from a tongue posture issue. The tongue is suppose to rest on the top of mouth, and if it rests on the bottom that tends to cause forward head posture. Also gut damage can cause this as well.
@@crystallinesanctuary this maybe a cause but imo it’s very minimal. Overall coordination and joint mobility has such a profound impact on posture. Now if you’re a good mover, have great mobility, and still present with this posture… then tongue position maybe a factor I’d look at but only after the larger pieces have been improved.
不是哥们🦐
You wasted 2 years? You're telling me you did nothing but try to fix your head posture during these two years?! 😂
@@gabzsy4924 I went to a bar with my roommate
I agree, it can take years before something works.
2 years is still relatively quick....
I know people who have been going to massage, chiro, physio for years and no change....try laughing at them
What a waste of time. Your posture is your muscle balance. If your muscles can't pull your head back they are weak and should strengthen them. Pull ups, bent over rows and variations. That's all
@@ybrbnf333 I mean I did all of those exercises and my posture wasn’t good… I’m not the only one with this experience either. If what you say is true, then why didn’t I see results?
@@waughfit maybe you strengthened your opposite muscles (chest and the others) more efficiently? Or the progress in pull movements was too small. In my experience if any person increases weights in row movements x2 - their movements, posture, appearance change a lot
@@ybrbnf333 I think that’s a big assumption made when I clearly mentioned i used pull-ups and bent-over rows. I completed all of the upper back strengthening possible to improve my posture but it didn’t improve. So can we agree that joint mobility plays a role in how muscles behave? If joints are restricted, the muscles may not be able to fully contract or stretch. I never said strength isn’t important. I’m simply advocating for testing mobility restrictions to create a better plan for how and what we strengthen. In my opinion, it’s definitely not a waste of time.
There is no reason this is 14 minutes long
@@pthithic there’s double speed and time stamps
I liked this video but I am not giving it a 'thumbs up' for the following reason: it should literally be 2 minutes long rather than 15.
RUclipsrs inflating the length of videos with padding and repetitious repeating repeating repeating repeating repeating the same ideas over and over and over for 20 minutes has gotten well out of hand.
@@user-es3vq5ff6eit’s funny because I get the opposite comments saying I don’t talk enough about the nuances and all the other outlier information. You cant make anyone happy out here 🤷🏻♂️
Please understand that making videos is hard. I’m a trainer and PTA first. All of this RUclips stuff is self taught. Scripting, editing, just talking to the camera… it’s literally just me doing it. No other help.
There’s no intentions of self inflating. I’m simply doing my best to be clear and share my experiences to help others.
Here’s some tips: watch the videos on double speed or use the provided time stamps if you’re that concerned with video duration.
Enjoy your day
I’m sorry but the fact that you’re making a video about posture and your wearing clothing is ridiculous.
@@oscarcabral6913 😂 I’ve made videos shirtless and people lost their minds. I can’t win 🤷🏻♂️
Try making videos like athlean x, whereby you highlight the body parts being worked
Jaws, palate and airway dictate the posture. Is body’s choice to stand like that, not yours.
@@danvictor8 I believe those can be factors that affect the body and posture, but it’s typically not as big a deal as some make it out to be.
I’ve seen great results by focusing on simple improvements in shoulder, neck, and ribcage mobility without needing to intervene on the jaw (though I have used this approach with some people).
We are our body, and thus we have control over it. Speaking as though we don’t have control is very negative and creates a barrier to movement. I would reconsider your mindset and approach to the human body. It’s far more adaptable and resilient than you might think.
I'm sorry, but the fact that you're making a video about posture whilst wearing cushioned shoes is a bit ironic... i've learned an incredible amount about posture and movement through my own research and experience, I can tell you for a fact that's the first thing to address.
@@mikelbresko9977 cushioned shoes, barefoot, or whatever doesn’t matter. You should be able wear whatever you want.
@@waughfit "should be" does not reflect the reality. When your entire foot can not feel the ground, the nerves associated send a mixed signal to your brain, and important muscles in the feet will slowly atrophy, soon to follow will be the ankles, knees, and hips. A bare foot, or something close to it, is the best way to regain stability from the ground up. Everything else will inevitably become easier naturally.
@waughfit "should be" does not reflect the reality. When your entire foot can not feel the ground, the nerves associated send a mixed signal to your brain, and important muscles in the feet will slowly atrophy due to lack of proper use. Soon to follow will be the ankles, knees, and hips. A bare foot, or something close to it, is the best way to regain stability from the ground up. Everything else will inevitably become easier naturally.
@@Liescomefromtheright Your logic implies that everyone who wears cushioned shoes should be broken and unable to walk, yet Olympic athletes and countless others do just fine. Personally, I wear cushioned shoes more often than minimal ones and don’t have any pain or joint problems. In fact, my feet are stronger than ever.
Instead of spreading fear, let’s use some critical thinking. You can wear whatever you want as long as you improve how your body moves. It’s not rocket science.
Humans are incredibly adaptable and resilient. Just look at people with true disabilities or amputations; they achieve amazing things. Saying people are doomed without barefoot shoes is misleading. Stop parroting marketing from barefoot shoe companies that use the same tactics as cushioned shoe brands. It’s all just marketing hype.
Oh stop Jesus lol just stop
All cues are circumstantial and dictated by client necessity.
Works when it works,
Doesn’t when it doesn’t.
Copy pasting doesn’t work with conditioning humans.
Not even after you figure out that proper posture begins at the floor.
Even mediocre practitioners,
Understand that ankle and hips are as important to addressing posture as the shoulders and neck.
Your breakthrough is to have moved from bro science to novice.
Sorry sir you’re not at the level required to give random advice to strangers.
@@jeremytee2919 thanks for your input. I look forward to when you start making content and helping people, wise one 🧙♀️ have a good day
@@waughfit I’m not a two bit salesman so I don’t belong here.
Again cues are circumstantial to the client,
this medium is not appropriate for clients.
Even reputable trainers lead people astray here.
But presenting your epiphany about posture involving more than the shoulder region
And thinking you’re cutting edge.
That’s something else entirely.
@@jeremytee2919 what a high horse 😂 see ya wish you all the best
@@waughfit a hit dog will holler.
@@waughfit I.e if there is something wrong with what I said,
You could explain rather than resorting to ad hominem.
I do not believe
Your lack of aptitude makes me better person,
my horse could be quite low in spite of what I’ve presented.
Or the highest ever.
digression in the form of insults is an argument of the but-hurt and wrong.
I’m sorry, but this is a HORRIBLE video that will only mislead anyone watching this. You have not mentioned a single word about the actual cause; weak upper back muscle endurance; the semispinalis and multifidus which are postural muscles, and nog phasic muscles, which allow for them to be activated throughout the entire day instead of only for fast twitch action. Forward head posture is due to these muscle groups being weak, and you can only fix it by training endurance in these specific groups by means of targeted endurance exercise AND changing the habits which caused these muscles to be weak in the first place: screen/phone use!!! You need to change your posture when using your phone by lying on your belly and keeping your head up instead of sitting back in a seat with your head… forward. That is the only way.
It has NOTHING, absolutely ZERO to do with your shoulders. You’re confusing your audience even more about this condition.
@@Ruktiet did you even watch the video before typing all that out? Or just the first 2-3 mins before jumping to conclusions…
@@waughfit I watched the entire thing. You didn’t mention these vital muscle groups and practically only focused on shoulder and unrelated mobility. I am not saying this to be a hater but I genuinely believe this is missing the point for a lot of people suffering from this condition
@@Ruktiet If you watched the video, you’d see that I actually tried exactly what you suggested-for years-and it didn’t work for me. That’s a long time to stick with something without seeing any real results. How can you discredit my experience when I genuinely tried what you’re advocating, and it didn’t help?
What did help was improving my mobility. Cervical rotation, shoulder flexion, and shoulder extension all test the tone of the muscles around the neck and shoulders. This approach to posture is far more objective than simply telling people to “hold your head up and strengthen,” which, in my experience, doesn’t work for most people.
Strength and endurance are important, but it’s crucial to be able to use these qualities across a full range of motion.
Again, if you watched the entire video, you’d see that shoulder extension tests how tight the chest is. If the chest-or any muscle attached to the sternum, manubrium and clavicle -is too tight and can’t elongate eccentrically, it can lead to a forward head posture and rounded shoulders. Just because I didn’t label the muscles doesn’t mean I don’t know what I’m talking about. What helped me wasn’t just strengthening, but freeing them so they could do the jobs they’re designed to do-through improved mobility.
@@waughfit shoulders have nothing causally to do with hyperkyphosis, which is the underlying cause of forward head posture, only a common comorbidity, and chin tucks or any other common tips and tricks do indeed NOT work, like you said. That’s because the muscles I mentioned aren’t targeted in a way that you train for endurance.
@@Ruktiet I disagree. Strength and endurance naturally improve when full mobility is achieved, and in fact, mobility can even accelerate strength and endurance gains.
Regarding the shoulders, I’ve seen numerous cases, including my own experience, where improving shoulder mobility led to significant improvements in Forward Head Posture (FHP). It’s clear that these changes have helped people, myself included. How do you explain that?
What kinda drugs have you been drinking 😮😂
@@swathi2473 just caffeine and the occasional brew lol. Hbu?
Swathi ,wtf...what kind of comment is that,,, the guy is trying to help us...
Bullshit
@@eagleeggs3862 why?
Can we shorten this to 5 minutes ?
@@FerretMasterr there’s time stamps in the description or you can watch in 2x speed
@@waughfit thank you 🙏