PERFECT Posture Routine To Unlock Your Sh*t

forward head rounded shoulders and a

Donald Duck Butt look familiar honestly

you don't realize how bad your posture

has become until someone stabs a pic of

you don't worry use my new and approved

five minute posture routine and I

guarantee you'll fix this in no time

let's talk about how you got here in the

first place so studies revealed that

most people sit on average for at least

six to eight hours a day and when they

do they're sitting like this but don't

feel the need to straighten up just

because I said that this slouching

position isn't necessarily bad some

studies suggest it might even help you

focus more in fact I'm slouching right

the problem is most people stay locked

in this hunched over posture for hours

on end every single day and your body is

an adaptation machine over time it'll

tighten up certain muscles and weaken

others in order to become more efficient

at keeping this hunched over posture

there's five simple yet extreme the

effective exercises we'll use to reverse

this starting with the upper body the

first exercise will help open up your

tight chest and shoulder muscles I'll

show you how to make this work with a

towel blanket or broomstick but I'd

highly suggest you use a band and I'll

leave a link in the description box to

the one I'm using start with your hands

inside the band with your palms facing

away from the sides of your thighs but

if you're using a towel or broomstick

grab it with a very wide overhand grip

in front of your thighs keep your arms

straight and move your arms in the

circle up and behind your body let your

shoulder blades and traps shrug up

slightly on the way up and then let your

shoulder blades come down and back as

your arms travel behind your body the

benefit of using the band is you can

widen it by pulling it apart during the

spots where your tight is but if you're

really tight your body will try to cheat

by arching the lower back prevent this

by keeping your core engaged you may

also notice some clicking in your

shoulder or that you can't keep one of

your arms fully straight that's

completely normal and it will improve

over time but once your initial grip

gets too easy you can deepen the stretch

by looping the band around your palms to

shorten it or take a narrower grip if

you're using a stick or towel as for how

many sets and Reps to do at the end of

this video I'll show you the full

routine written out for now just focus

on the form for each exercise next

before we get to strengthening your

weakened upper body muscles we need to

unlock your tight mid and upper back

start on all fours with your hands under

your shoulders and knees under your hips

to make the stretch more effective place

a foam roller ball or folded up pillow

between your legs and squeeze it

together engage your core to straighten

your back and push the four away to

straighten your arms then take a big

exhale as you reach your left arm under

and across your body as far as you can

you can allow your right arm to bend

slightly as you do this you should feel

a deep stretch in your mid and upper

back and maybe even your lats from here

bring your left hand back behind your

neck push the floor away with your right

hand and follow your elbow with your

eyes as you rotate it up towards the

ceiling only as far as you can you

should feel some of your mid and upper

back muscles working as you do this hold

the top briefly then come back down and

try to reach a bit further than last

time once you do both sides you may

notice that one feels a lot tighter than

the other that's perfectly normal just

do this consistently and it'll help

correct that imbalance over time not so

the first two exercises will temporarily

open up your tight upper body muscles

but to keep those results and fix your

posture for good you need to pair that

with a strengthening exercise the one

we're using today strengthens your

weakened back and shoulder muscles to

help pull you upward lay on your stomach

with your forehead on the floor or held

just above it and hands behind your head

pull your elbows back imagine squeezing

your shoulder blades together once

you've gone as far as you can extend

your arms straight out to make a capital

y shape with your palms facing the floor

keep your arms straight and held as high

as you can above the floor and begin to

slowly move them in a big circle around

your body you should feel your mid back

and shoulder muscles working as you do

this as your arms come below a t-shape

start to internally rotate your arms so

that your palms now face the ceiling

once your hands are close to your legs

bend your elbows and place the back of

your hands on your low Back Lean one

hand on top of the other then reverse

the circle by extending your arms and

slowly move them back into the y shape

and then to the started position with

your hands on the back of your head I'll

be honest this is quite a difficult

exercise so if you're having troubles

with it for now try this just keep your

arms in that t-shape with your thumbs

facing up and use your mid back muscles

to raise your arms as high as possible

hold that top position for a few seconds

while squeezing your shoulder blades

together and do both 5 to 10 reps of

this until you build the strength to do

the full exercise okay so before we move

on to the lower body it's important you

don't just do this five minute routine

and go right back to sitting in your

chair for the rest of the day this

routine will work wonders if you do it

consistently but to fix your posture for

good and honestly just feel better day

to day you need to make an effort to

move more break up your sitting with

standing go for more walks or check out

the gym in fact Studies have shown

lifting weights can improve flexibility

just as much as stretching does a

precise-based program that shows you

exactly how to work out week after week

to transform your body while improving

your posture mobility and overall health

after this video go to build with

science.com and take my analysis quiz to

find the best program for you and your

body but for now it's time to move on to

your lower body so the main lower body

muscle you need to strengthen is the

glutes these often become weak in those

who sit for most of the day but before

we get to that it's important to first

loosen up your hip flexors some research

suggests that if this muscle is tight it

can inhibit glutes activation start on

all fours and set your right knee close

to a wall or an elevated piece of

furniture like a bench couch or chair

use your hands to help put your back

foot up on the wall or bench the closer

your knee is to the wall or bench the

more stretch you'll create in your quads

so if you're pretty tight then just

start out with your knee further away

once you've set your back foot step your

other foot forward so your shin is

vertical and straighten your hips in

front of you the then use your hands to

help you get into the half kneeling

position from here breathe your core and

level your hips as if it was a bowl of

water and you were preventing the water

from spilling forward at this point you

should already feel a deep stretch in

the quads and hip flexor of the back leg

the intensity of this stretch should

ideally feel like a four or five out of

ten so the lessen the stretch Lean

Forward whereas to deepen it push your

butt back towards your back foot just

make sure that you don't arch your lower

back as you do so now you're ready to

strengthen the glutes the exercise we'll

use is simple but to maximize activation

it's important you do it right lay on

your back with your knees bent and feet

flat on the floor angle your elbows away

from you and push them down into the

ground engage your core to flatten your

lower back against the floor without

arching your back squeeze your butt

muscles hard and then lift your hips up

while keeping your glutes contracted at

the top avoid arching your lower back

instead keep your core engaged and tilt

your hips back by squeezing the glutes

hard as if you had a hundred dollar bill

between them and you were trying to

prevent it from falling out hold this

for five seconds before coming down for

another rep now if you feel this more in

your quads rather than your glutes try

walking your feet out further away from

you whereas if you feel this more in

your hamstrings move your feet a bit

closer in and over time to make this

move more difficult and to help correct

any strength imbalances you might have

in your glutes you can progress to

working one leg at a time here is the

routine at least twice a day and again

just make an effort to move more good

luck and give this video watch next for

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