How to Fix Your Posture in 4 Moves! (PERMANENTLY)

What’s up, guys? Jeff Cavaliere, We’re talking all about posture today and
if there was a representation of poor posture, it was this young man right here, Jesse. And I know we’ve been infatuated with the
muscle gains that he’s been making, but I can tell you this: those muscle gains would
actually be impossible had he not first fixed his posture. For anyone that’s followed this channel for
any length of time, I realized that as a physical therapist I have to prioritize posture, especially
when we start attacking the strength training program because I don’t think you can physically
put yourself in position to be as strong as possible if you don’t first fix your posture. So we had to do that with Jesse. What did we do? Turn around and show them what you look like,
because you kind of look exactly like I just did. You kind of came to me looking like this. If you don’t believe me, you can look at
Jesse’s picture over here for verification that, yes, that’s actually how he looked when
he started training. But knowing that we can’t throw him under
the bar that way, because we’re asking for problems, we had to address one by one, starting
right here. The upper back. The thoracic spine being rounded, kyphotic. It’s not a good position. You actually can’t lift your arm over your
head fully if you’re in this position. With that is a second problem: the rounded
shoulders that come with that. Again, you’re begging for shoulder pain if
you don’t fix this. As a compensation for this posture here, if
you want to look straight ahead – because it’s going to bring everything down. If your body is going this way, your head
is going to follow. As a compensation for that we know we’ve got
to look straight ahead. So what do we do? We peek up. That’s called nerd neck, right there. Jesse appropriately developed it because he’s
a nerd. Even because of all his Star Wars infatuation
I call him that, but beyond that we have other reasons. He needs to fix this though. And so do you. Really, a little bit uncharacteristically,
Jesse’s got a hell of a case of anterior pelvic tilt. Meaning, he gets that swoop in the low back. We actually fixed that, and addressed that
in an entire video that you need to watch if you have that problem. I’m going to show you what it looks like over
here, and link it for you at the end of this video. But here’s what most of us have. Step aside, Jess. Because of all this roundedness, what happens
in the spine – because it’s one connected unit – is we get this posterior pelvic tilt. This tucking under. This ass-not, as we call it. So basically, we have four main issues that
we have to address and we’re going to do that here, one by one. Remember, the one thing – if you’re short
on time – that’s going to be the most impactful for you, we string them all together, and
I promise you, you’re going to start to see better results with your posture. Let’s first attack that rounded upper back. The thoracic kyphosis. Actually, a fun one to do because all it takes
is a broomstick. Jesse’s got a metal bar here. You lay face down on the floor like that,
you put your arms nice, and wide on the bar, and then Jesse’s going to roll in this direction
here. When he does, he’s actually trying to get
extension through his thoracic spine here, and rotation because we like to pair rotation
and extension together because the spine works that way. We always have to respect the rotational plane
whenever we do something because that’s how we operate. So he goes back in this direction. The bar is actually blocking him by staying
in contact with the floor, and he’s just rolling it. Now he comes back out, and he’s going to go
back the other way. He plants down the right side with the bar,
and he rolls back in that direction, opening up thoracic extension, and rotation, hanging
out at the end for just a couple of seconds in each direction. Do five, or six of these in each direction,
and move on to hit those rounded shoulders next. All right, guys. Now we have to go after those rounded shoulders. The first thing you should know is, a lot
of times the rounded shoulders are a consequence of that rounded thoracic spine because once
that starts it’s hard to fight gravity, and everything else starts to get rounded around
with it. But with that comes adaptive shortening because
of the muscles in the chest, and we want to make sure that we’re not just focused on that. Guys, I talk about it all the time. You’d better start learning to pull, pull,
pull. And in this case we want to do face pulls,
and we want to do them often. So a face pull is going to actually help in
developing the muscles on the backside here to counteract all that adaptive shortening
on the front. You can see when Jesse does this now, he’s
basically working on external rotation as well. So as he gets back he’s trying to bring his
thumbs back, behind his body this way, and at the same time working the posterior deltoids,
and at the same time working the rhomboids, and the muscles here in the upper back. And he’s holding it. It’s not about getting here and trying to
get out of here as fast as possible. It’s about getting here and staying here,
and then reversing it. so you go here for quality reps. I’d rather see him go 10 sets of 1 quality
rep at a time, as opposed to doing one set of 10. At least the mentality when you approach this
exercise. So the face pull. Out, keep these arms as wide as you can. Work on externally rotating them. Trying to pull and push the thumbs back in
this direction, and get one quality rep at a time. Now we have to work on that nerd neck, okay? In order to do that you have to realize that
because of everything else that’s been going on, the chain reaction now usually causes
a weakness in the deep neck flexors here, in the front of your neck. So you don’t just want to do the neck flexion
resisted exercises with a plate. You also want to make sure that you’re tucking
your chin back so you can really activate the deep neck flexors. So what you do is take a tennis ball like
this, and Jesse’s going to tuck it right here, between his sternum and his chin. Just like that, to engage. It forces him to have to hold his neck back. He takes a 10lb plate, or a 5lb plate, wrapped
in a t-shirt, or a towel. He goes down just enough to be in slight extension,
and he goes back up, and flexes into neutral. But the whole time he’s engaging those deep
neck flexors by keeping that tennis ball between his sternum, and his chin, and then going
through this really small movement here. Again, quality repetitions. When you talk about fixing posture it’s not
about trying to rack up set, after set, after set. It’s only about racking up quality rep, and
quality rep, and quality rep. One at a time. That’s what matters the most. Okay, lastly we have to attack that pelvis. The pelvis is really the base of all the stuff
that’s going on here because it’s literally supporting all this bad shit that’s happening
up top. For Jesse, we talked about how he’s an anterior
pelvic tilt. But for most of us, what happens when all
this stuff is rounding forward is it gets tucked underneath. Why is that? The hamstrings get short, and tight, and they
start pulling this down, and under. As I said before, the ass-not posture. It’s getting rid of your ass. You don’t really have a good looking ass
in this position here because it’s sinking under, and disappearing. So if I grab the camera here, I can actually
show you how we can fix this. If I get right here with Jesse I can tell
“Hey, look. Put your foot up on something you can dorsal
flex your foot.” Pointing it toward your head. From there, make sure your knee is straight
because we want to try and flex this hamstring out. In order to stretch the hamstring out we have
to get into that anterior pelvic tilt. Now, for Jesse that’s easy. Go back into that posterior tilt. Most of us are going to start like that. That’s what is getting us into trouble in
the first place. But we really try to force our butt out as
far as we can. Then from there, all we have to do is maintain
this anterior pelvic tilt, we reach forward with our arms and reach in this direction
as much as possible. Over here, just like this, he’s reaching out
toward me. That’s the direction, but keeping all that
the way it was. If you see the hamstring, he’s not bending
a lot at the waist. There’s not a lot of forward bend here at
the waist, but because he has himself in anterior tilt, that hamstring is really getting lengthened
here. That’s what you want to do. You want to make sure, again, you do this
on both sides, and you do it for about 45 seconds at a time. Nice, high quality stretching. If you do that I promise you guys, you’re
going to feel this, obviously, right away, but if you work on all four of these things
together you fix the pelvis, you work on the mid back, you work on those shoulders, the
neck, hopefully, will work itself out. But as you increase the deep neck flexor strength
as well, that’s all going to help, too. So there you have it, guys. There is your posture plan of attack. Remember, as I said, it didn’t take this guy
one day to get this way, and I’m sure it didn’t take you that long either. So if you’re going to make these changes they
can happen. You just have to be committed to making the
changes. If you’re looking for more in depth breakdowns
of the individual conditions from the rounded shoulders, to the neck, to having the anterior
pelvic tilt, in Jesse’s case; whatever it might be, we’ve made videos for all those,
and I’ll make sure I link them in the description below. But I’m telling you: a little bit goes a long
way. A little bit in high quality goes the longest
way. So do these things I’m showing you here today
and I promise you’re going to start seeing results very, very quickly. Again, you can feel them instantly. You can start to see them adapt, and become
permanent over time. Now, if you’re looking for a program that
puts the science into everything we do, that’s all in our ATHLEANX program. As a physical therapist I lay it all out for
you step by step in every, single workout we do. That’s what Jesse’s been doing as well. You can get that over at In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do my best to do that for you in the days, and weeks ahead. See you.

94 Replies to “How to Fix Your Posture in 4 Moves! (PERMANENTLY)”

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. I’m gonna do this as my warmup for my workout everyday, while I listen to and master this video. I want to have this video literally memorized. I WILL fix my posture. Motivation!

  3. You have no idea i habe to carry a heavy bag all day going upstairs then downstairs every period and i dont have lockers

  4. I’d love to do alllll these moves in the gym to sort my posture out………but I’m gonna look like such a dick

  5. Will that last move correct the atp permanently or not and do I need to do more atp exercises and this to correct it or not

  6. Are you holding the stretch for 45 seconds or is that the total time? Holding it for 10 seconds hurts more that getting kicked in the nuts. Been doing this for a week now.

  7. I feel like I'm about to just give up and look like a doofus for the rest of my life… I've tried every single recommendation I can get my hands on, and I'm not seeing any results. My shoulders look like they're pointing at a constant 45 degree angle when I am relaxed in my natural standing position & try to force my shoulders down maintaining the correct posture, I feel as though my and trap, triceps, & bicep are working against me. I honestly don't know what to do anymore. I feel like I cannot get my shoulder to point upward where am I elbow is perpendicular when my shoulder is pointed upward in the ideal position. I've looked at about 25 different channels, read over a hundred different reviews, I've scanned through just about 16 to 20 different stretches, & I'm about to lose my mind over here bro. I'm not in bad shape I'm 5'9, 145 lb, with an athletic swimmer's build, and from video game playing in my early teen years, and being a techie for the last 10 years, Im screwed up. I've been blessed with just having a skinny build so I've never had to really try too hard to keep myself in shape so forgive me if I'm a complete moron when it comes to understanding your advice I would really like to be able to like what I see in the mirror physically (& Im not happy as I stand, so to speak). You're confident guy, with a good attitude, and I'm hoping by the grace of God you can do me a solid and help me figure out what I'm doing wrong, or not doing right? I have 100% desire to correct this, but from my solo perspective it's like the blind leading the blind. What do I do brotha?

  8. Best thing to fix ur posture is to keep it right for as long and as much as u can then take a break then repeat untill u cant do it anymore (both sitting and standing) if it starts hurting after are while in some muscles u are doing it right if not u are probably not doing it right (do these exercises shown in videos like these too)

  9. Been learning more about health and fitness lately, because I really need to improve myself. My posture is shit, so I'm going to try this. I literally have the same issues as this guy has before lol. Great video and instructions, thank you.

  10. Hey jeff, loved you video… I am a physiotherapist myself.. i wanted to ask you that, if you train you deep neck flexors with a plate and a weight that heavy.. then being a core muscle of neck wont this type of training change the fibre type in of the neck flexors???.. please clear this out… Awaiting your reply.😃 And yes… Ofcourse, please can you guide me how to take and get enrolled in CSCS certification course????

  11. My massage therapist friend sent me here! Thank you for this video. I'm healing from growing up with atlas subluxation. It's been 2.5 years since my adjustment and I've been doing what I can on my own to correct my posture. I'm in a lot of pain every single day so it can be hard to get motivated to work on these kinds of exercises when I know they're going to kill me after, but I want to get strong and be reborn.

  12. If only I could, I'd give a million likes for this video 👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍

  13. Is it just me that questions how do I know that the before isnt better because I dont look like an idiot for exerting effort just to hold my posture "correctly"

  14. there; is an add for a posture harness on facebook that is using a portion of this video where you describe the problem. The ad cuts from your video to footage of their product.

  15. Is there a good exercise that can replace the face pull machine? Maybe a band or dumbbell flys? I don't have access to that machine and want to stay in "Rocky-Mode" at home. I like the stick (great idea). I'm going to start these immediately. Thanks.

  16. I just noticed people say how I have a big hard chest even though I don’t even lift nothing just play basketball and based off the thumbnail I noticed that the only thing with my chest poking out was that I got perfect posture and everyone around me don’t

  17. Seems overly complex and inconvenient. If you can't do something easily, repeatably at home then most people aren't going to stick with it

  18. Hey Jeff, and/or anyone who might have advice. I'm 39, been weight training and doing martial arts since I was 13 and 8 years old respectfully. A bit young, I agree. I've developed a knot/ trigger point behind my right shoulder blade, and I've had it for (it seems like forever, but) approximately five years.

    I'm going to talk to my doctor, but the therapy may be prohibitively expensive. I've watched many of your videos, including "How to fix scapular winging" in which you suggest having a photo taken

    And "How to fix your posture in four moves"

    Long story sho… less long, lol,
    I am having a difficult time determining if I need to stretch or strengthen and which region specifically. Deeply massaging the area only causes INTENSE pain, both locally and down the same arm.

    I'm long winded, I apologize. Basically I was hoping you'd consider making a video or series of videos that goes relatively in depth towards the diagnoses of not just my particular issue, but the more common ones. If you already have, I apologize. And thank you Jeff.
    I'll also "apologize" for posting this on multiple videos.

  19. I wish i could get a trainer like Jeff. Doing a lot of these things are your own can be tricky because it’s so hard to tell when you do stuff right or wrong, and not just the stuff in this video but all of them

  20. It always strikes me as funny when some yammerhead on youtube tries to instruct something like this and picks a young healthy (and in ridiculously in shape) person to demonstrate with. Another attempt to score some spare change with little to no effort other than talk.

  21. 0:52 pause here.
    Here are something's I have read about posture that were not explained in the video.
    Why we get bad posture?
    This answer is specially for children under 18
    It's because of mouth breathing which leads to bad tongue posture which further leads to a narrow palate . When we get a narrow palate we cannot put our tongue on the roof of the mouth which helps in widening the palate and our jaw cannot develop to its genetic potential and it is (developed backward and downwards while children with perfect tongue and body posture their jaw grows forward and upward ) and as a result get crowded teeth , overbite, underbite etc . Most of us who had overbites got our teeth extracted and as result had straight teeth and receded chin like one in the photo at 0:53 second and you can see not only he have bad neck and body posture, he also have receded chin but straight teeth , it means as a child he had crowded teeth and definitely got some of his teeth extracted in his treatment.
    How mouth breathing leads to bad posture – refer the channel orthotropics for a scientific explanation.

    So my point is if anyone especially children under 18 have a bad tongue,neck and body posture correct it as soon as possible otherwise you will not have a prominent jaw.

    One more thing in the after photo at 0:53 his posture is still not correct because in a correct posture our ears should not be tilted , they should be straight above the shoulders.

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