The PERFECT 7-Minute Daily Posture Routine (Fix Neck and Back Pain)
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- Опубликовано: 28 сен 2024
- Follow-along exercise routine to straighten up your posture and eliminate neck tension and back pain! Effective stretches and exercises you can do at home or at work to improve your posture, decrease neck tightness, and minimize tension/pain in your back. Physical therapist will help you to fix your forward head, un-round your tight shoulders, and minimize hip flexor tightness on your lower back.
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🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amz...
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WHAT IS BAD POSTURE?
To be honest, “bad” posture is completely subjective. Meaning that two people can have identical posture but one experiences zero symptoms at all while the other complains of persistent, nagging pain.
In my experience, people who have a forward head, rounded shoulders, and arched lower back typically experience more discomfort and pain than those who don’t; and stretches/exercises to correct these problems often result in a decrease in pain.
HOW TO CORRECT BAD POSTURE
You developed bad posture slowly, over time, by slouching, slumping, or leaning in one position. The best thing you can do to “reverse” these effects is to spend more time in “good” posture while avoiding these “bad” posture positions.
The most-common culprit I see in the development of bad posture is sitting and working at a desk. Typically our gaze is directed downward at a computer screen, causing our heads to come forward. We reach for a mouse or keyboard that causes our shoulders to round inward. And the seated position with our hips flexed promotes a “tightening” through our hip flexors which then pull on our lower backs.
BEST EXERCISES TO CORRECT POSTURE
The best exercises to correct the most-common posture-related issues are those that stretch the upper neck and pull the head backwards, “un-round” the shoulders and pull the shoulder blades closer together, and reduce tightness in the hip flexors thus decreasing the pull and strain on the lower back.
In this video I want to share with you my go-to exercise routine that will address and correct each one of these common posture issues! These are simple stretches and exercises you can do at home or at work with zero equipment that will leave you looking, and feeling, a lot better!
7-MINUTE DAILY POSTURE ROUTINE
Chin Tucks
Thoracic Extension
Doorway Stretch
Hip Flexor Stretch
Cat Cow
Bird Dogs
HOW OFTEN CAN I DO THIS POSTURE ROUTINE?
Seeing improvement with posture takes consistency and time. Most people should be able to perform this routine 1-2 times/daily most days of the week with noticeable improvement expected in about 2-4 weeks. However you’re encouraged to do it a lot longer than that as long as you continue to see progress and improvement.
💬 Did you try the posture exercise routine in this video? Did it help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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✅ STRENGTHEN YOUR NECK AT HOME [FOLLOW ALONG]: • Strengthen Your Neck A...
✅ HOW TO ELIMINATE “NECK HUMP” POSTURE: • Fix Neck Hump FAST Wit...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
What did you think of the routine? Did it help? Let me know in a COMMENT below! If you need more help with your upper back posture click here: ruclips.net/video/q8c_52moIVg/видео.html or if you want something for your lower back click here: ruclips.net/video/mkbNJKiWNlI/видео.html Hope these help you; thanks for watching! 🙏🏼
Thank you for your time. I really enjoy stretching with you. I needed that I'll do it mostly everyday. Lease 2 times a day. They end tomorrow before I wake up. This is a very good healthy stretch for me. I'm starting to feel better, so thank you
Oh my friggin god after a year or more struggling with my bad forward posture, doing shoulder workouts....I finally seen a difference after this workout.
What wonderful news! Keep it up!
@@toneandtighten do you have another video similar to this one?
I love the timed walkthroughs! I find i get easily distracted and bored when i have to count it myself. Please do more posture workouts like this 🙏🏻
I really like these timed walk throughs, it’s helpful to hear the positioning cues as we’re doing it so we can self correct and do it properly with the right muscles activated😊 thank you!!
My pleasure, @littlewillowlinda! I hope they help you! Thanks for commenting.
the kicks are always fresh 🔥 great video, very thorough
Glad you think so!
Thank you for the simple stretches that you demonstrate, I really appreciate the information.
You are so welcome!
Love those 💙 and 🤍 kicks. Great vid.
Thank you 😁
The simplicity of these exercises and relief they deliver is very satisfying!
I am so glad you are enjoying!
Great video! Your content is Amazing! Very easy to follow and perform. Thank you! I wish you had a clinic in my town.
Thank you so much! I appreciate your support!
Very nice routine!HAPPY NEW YEAR!
Thank you so much, @user-ow9jy8ss8u! To you as well, and thanks for commenting!
Bro, this was literally life changing for my back!
How many times a week did you do this routine and how long did it take to see results? I also suffer from bad posture and I am looking for something effective.
@@SantiagoPerez-wz1lp I sit at a desk 8hrs a day. I’m 23 and do 10,000 steps a day. Doing this every evening, I saw results within a month
First - I love all of your videos!! They have been tremendously helpful!! Second - I've been meaning to ask, as I watch a number of videos, what is the small physical handheld timer that you use? Or do you have a recommendation for a timer or app that you're able to set (like 20 seconds on, brief rest, then another 20 seconds)? Thanks, Brett
I believe phones come with a timer. You can search on google for where you can locate your phone’s timer ✨
Thanks so much 🥺
No problem!
Zamn
🙌🏼🙌🏼🙌🏼
I did some of these exercises along with wall exercises also but the pain is worsening. Is there a possibility I am doing wrong way? I am a dentist and I have wrong posture while working
You can do some exercises to strenghten your back, not only stretch it.
I am 18 and i am facing lowerback,neck and tail bone pain are this happen because of my bad body posture
It is definitely possible, yes!
Thanks for Commenting❤
Sir i do your previous exercises for posture regularly.I use band for scalpular exercise but .my sholders got uneven.what can I do ?
Same it hurts my soldiers
Sounds like there may be some imbalance in your shoulders. I have lots of great videos here on my channel that could help you out - if you search "Tone and Tighten Shoulders" you should be able to find a solution. Good luck!
@@toneandtightenthank you sir you help me lot
Can you modify and example of hip flexors I can’t get on my knees
Of course, @chacha-Ce83! Check out this video for more great options: ruclips.net/video/UrHcQJCqo4Q/видео.html Hope it helps, thanks for commenting!
You are so handsome lol
1:09 chin tucks
2:20 thoracic extension stretch
3:29 doorway stretch
4:39 hip flexor stretch
5:50 cat cow
7:00 bird dogs
Thanks for helping others out!
All the issues I'm having , literally ty so so much
Your exercises are super affective ❤.
Thank you so much, @nolife4368! I hope this routine helps you, and thanks for commenting and your support!
Why didn’t you include downward dog position?
Thanks for this love your channel soooooooooo much love your exercises soooooooooo much
Thank you so much, @Ramyapad19! I hope these things help you, and thanks for commenting!
Thanks much!
You're welcome!
i am fucking COOKED bro
😊😊😊😊😊😊😊😊😊
Thank you
Thank you very much for such simple and effective exercises. I have been following lot of your videos and they have really really helped me a lot. Could you please let me know the best full body stretches once out of bed in the morning and also preworkout and postworkout stretches do be done for gym. It will be of great help. Thank you once again for all the wonderful videos. 😊
You're so welcome!
Thanks so much! This has been very helpful ❤
You're so welcome!
❤️💖❤️🙏❤️💖❤️
I've been saving your videos for awhile now. Starting first thing in the morning. Thanks!
Thank you so much, @darthpayback! That means a lot to me. I hope the videos continue to help you, and thanks for commenting!
Thanks!!
No problem!
👍🏻👍🏻👍🏻
Thank you so much, @HS99876! I hope these things help you, and thanks for commenting!
Is this an every day thing?
Yea
Fast bro reply
Thank you, @anime_fan23! I appreciate your support.