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 athleanx.com and using the program selector tool.
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