Fix Bad Posture in 22 Days (WORKS EVERY TIME!)

If you want to fix bad posture and do it quickly, then you will want to watch this step by step video for how to get better posture. The key to perfect posture is to address the issues specifically and consistently. Here, I show you a series of six tests that you can easily perform at home to determine where you specific posture issues are and then I tell you the exact stretches and exercises you can do to correct the problem.

In just 22 days, you will be able to test yourself to identify the causes of your bad posture and then get a gameplan for fixing these one by one.

It starts on day one with the posture test. Now, as a physical therapist, I am definitely one to advocate seeing a professional in your area to give you a thorough evaluation to determine not just what postural issues you may have but the severity of them and how they may differ from one side to the other. That said, the six areas addressed here are usually so prominent that they benefit from working on them now without delaying any further.

These areas of muscle tightness and posture problems are the thoracic spine being too rounded, the hamstrings being too tight, calf tightness, inflexible abs, tight hip flexors and hip rotators that often get neglected. Through a series of tests, you will be able to quickly assess these areas on yourself and determine whether you need to focus on them as part of your specific 22 day plan.

Each of the tests are presented in a pass or fail method. If you pass the posture exam for that area you do not need to focus on the stretches or exercise corrections for this problem. You can simply skip it. If you fail any postural test however you will need to be sure to include the specified exercises and stretches for this area over your next 3 weeks.

After testing day, you then perform an alternating series of stretch days and exercise or strengthening days for the next 20 days. Any stretches or exercises that correspond to your failed tests are to be performed as instructed in the video for their recommended hold times, sets and reps. The final day is once again your chance to evaluate and see how much you have improved your posture.

For instance, when it comes to your thoracic spine, you likely have allowed it to become too rounded and lost the ability to extend back from all the sitting and texting we do. The stretch to fix rounded shoulders and a forward head is to kneel down and place your elbows on a surface in front of you. Drop your chest down and arch your upper back as much as you can to increase your thoracic extension.

You can strengthen this area of weakness by performing a face pull to work the muscles of the upper back more. These muscles often times get weak from being in a prolonged state of stretch due to the tightness on the opposite side of the body.

Bad posture is something that can not only make you look bad but feel bad. If you want to fix your posture however you have to be willing to put in the effort. It didn’t take you one day to develop the posture you have right now so it’s not going to take you one day to undo it. That said, with a consistent attention to doing the right things day by day, you will be able to fix your posture and stand tall much faster than you might think.

To get better posture, you also don’t want to overdo it. This means, not trying to overstretch or push more than you are comfortable with when you do stretch. What happens is your body winds up rejecting your aggressiveness to the approach and only keeps the amount of flexibility improvements you will see from this to a minimum.

If you want to know how to fix bad posture forever, you will always want to compliment your specific posture fix with a workout program to strengthen your entire body as one unit. This is where the ATHLEAN-X programs come in. You can check out the plan that is right for your specific goals at and using the program selector tool.

For more videos on how to fix bad posture and the fastest way to perfect posture, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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55 thoughts on “Fix Bad Posture in 22 Days (WORKS EVERY TIME!)

  1. ATHLEAN-X™ says:

    *NEW “FAST ACTION” Q&A* – Got a question about training or injuries that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  2. David Ampofo says:

    Sitting all day as an engineer, my upper back was hurting and needed a solution. I just tried some of these exercises and my back is feeling better. Thanks Jeff!!

    • AceMcKnight says:

      @Shillybaisuh These stretches can be completed in minutes, so yeah, his back can definitely feel better than it did before after only 3 hours. Isn’t the point for it to be helping, if it didn’t feel any better then it would be a bad stretch. Stretches help a lot, they are not like those posture exercises that simply help over time. Stretches are supposed to affect you immediately AND they help over time. His back can 100% feel better than it did before after stretching the right things correctly.

  3. Jakub Pluhař says:

    Jeff’s Posture Fixing Plan for EVERY failed test. (Exercise and Test timestamps included)


    Thoraxic Spine Test (2:06) Exercises : (2:55) Kneeling T-Spine Stretch (3-4 x 45s)
    Hamstring Test (4:30) Exercises : (5:13) Hamstring Wall Stretch (3-4 x 45s both legs)
    Calves Test (6:30) Exercises : (6:52) Ankle Drop Stretch (2x 45s Straight Legs, 2x 45s Bent Legs)
    Abs Test (8:08) Exercises : (8:44) Bow Stretch (3-4x 45s) OR (9:06) (Physio ball)
    Hip Flexors Test (9:45) Exercises : (10:28) Lunge and Reach Stretch (3-4x 45s, On Tight Side/s)
    Hip Internal Rotator Test (11:20) Exercises : (11:54) Pretzel Stretch (3-4x 45s, On Tight Side/s)


    Thoraxic Spine Exercises : (3:43) Banded or BW Face Pulls, hell yea jeff (3-4x 12-15 reps)
    Hamstring Exercises : (5:50) Box High Hip Lifts (3-4x 10-12 reps)
    Calves Exercises : (7:33) Banded Toe Pulls (3-4x 12-15 reps) (Do this every SECOND strengthen day, or you might get shin splints)
    Abs Exercises : (9:25) Supermans (3-4x 12-15 reps)
    Hip Flexors Exercises : (10:59) Glute Bridge Heel Tap (3-4x 10-12 reps EACH leg) (The video has a bit of a mistake where the exercise is titled “Supermans”)
    Hip Internal Rotator Exercises : (12:18 Frog Glute Presses (3-4x 12-15 reps)

    I will be doing the posture plan starting tomorrow 25th of August, going until 13th of October. I will keep you updated every day after my fixing session.
    I won’t be doing the Hip Flexor exercises as I aced that test, but other than that I have to do every other exercise, unfortunately. See you guys tomorrow

    Day 1. 25th August STRETCH day
    Before : I’ve slept only a few hours today so I’m tired, my lower back and hips slightly ache. My posture isn’t that bad but from the tests, it definitely isn’t great

    After : After 4 reps of the Thoraxic spine exercise, my lower back ache is entirely gone and it actually feels really nice.
    I only ended up doing 3 reps of Hamstring wall stretches, because it’s probably the most painful stretch in the list
    I did the full 4 sets of ankle drop stretches, (I put my slimy toes on some paralettes and held onto a pull up bar for balance) the only thing that I noticed is that my toes hurt
    I only did 3 reps of the Bow stretch because my forearms were getting tired and burning near the end in the 45 seconds
    During the pretzel stretch i only stretched my right leg, for 4 reps. I stretched only the right leg because my left leg got a pass.

    In the end, both my hip and lower back ache dissapeared, the Thoraxic spine stretch makes my lower back want to stay in the correct posture. I tried the hamstring test real quick and I got
    much further down to my toes. I can imagine this working if you do it for 22 days so I will continue this.

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