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

326736 ratings | 11117410 views
Fix your posture in 90 days - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW If you have poor posture, you not only are aware of it but likely would welcome an easy way to fix it. In this video, I’m showing you a 4 step plan that can attack the most common posture flaws to give you a nice, tall, upright posture sooner than you think. I’m going to show you how to hit correct rounded shoulders, a hunched back, crooked neck, forward head and tilted pelvis. When you apply the easy drills shown here you will start to feel better almost instantly and work towards permanently fixing your bad posture. The four biggest problem areas for those with bad posture is the neck, shoulders, mid back and pelvis. Specifically, if you spend a lot of time sitting at a desk or behind the wheel you will wind up getting slumping shoulders and a rounded back. To counteract the head being pulled downward, you wind up tilting your head up so you can look straight ahead. This has the effect of overarching your neck and weakening the deep neck flexors. Finally, when the upper spine curves forward, the pelvis winds up curling under. This posterior pelvic tilt is something that adaptively tightens the hamstrings and weakens the lower back. If you want to fix your posture you have to hit each of these areas with individualized attention. We have actually addressed each of these in depth with the following videos: How to Fix Rounded Shoulders - https://www.youtube.com/watch?v=oLwTC-lAJws How to Fix Anterior Pelvic Tilt - https://www.youtube.com/watch?v=K-CrEi0ymMg How to Fix Posterior Pelvic Tilt - https://www.youtube.com/watch?v=u1sfPfsESDQ How to Fix a Rounded Upper Back https://www.youtube.com/watch?v=7-GDuhjOAU8 That said, there is something that you can do for each of these areas that will help you to correct the postural problems without having to spend a long time each day. These are efficient and effective but do need your consistency in order to make a lasting impact on the correction. The funny thing about posture is that we often spend a lifetime doing the things that ruin our posture in the first place, yet expect that we will be able to fix it in an hour. While not an hour, these posture correction exercises will have an immediate impact on the way you feel. You should feel as if you have more mobility in the tightened areas and that your body begins to move more free and easy. From here, with a bit of consistency you will be able to make permanent changes in your posture that will have you feeling stronger and looking much better than you do now. An important note on posture and working out, that I referenced earlier, is that it is not a good idea to lift weights when your body is severely out of alignment. All you are doing is strengthening poor posture and dysfunction. Lifting weights in the presence of dysfunction is quickly going to lead to not only other compensations elsewhere in the kinetic chain but likely wind up in injury. It is much smarter to fix the issues with your posture first and then strengthen your body to reinforce the new perfect posture. For a complete program that helps you to correct your posture at the same time that you are actually building new muscle and getting ripped, head to http://athleanx.com and get the ATHLEAN-X Training System. Use the same exact workout routine used by Jesse to not only add muscle to his frame but dramatically improve how he looks when standing. For more videos on how to fix bad posture and the best way to get rid of scapular winging and rounded shoulders, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Text Comments (6205)
Dan _ (14 hours ago)
So i wanna try those. Does it really work?
Adfazl (22 hours ago)
After watching this video and practice a bit then I realize I shouldve been that hot for a long time
T Papas (1 day ago)
Seems like the exercises can be done at home without gym equipment except the face pulls. Any recommendation for alternative on that one
Kabir Ramsundar (1 day ago)
Hey,thanks for the fantastic video....but I am 16 years old and have all these problem
Texas Made (1 day ago)
All Necks Matter
Che Erin (1 day ago)
Is there a way i can do the 2nd exercise without a machine at home??
Robert Gustafsson (1 day ago)
How many sets and reps should you do? Everyday?
Jan Sauer (2 days ago)
Posterior pelvic tilt exercise, damn, this looks like the easiest one, but i literally can't even lift my foot up without stretching it hella hard
Joshua Brant (2 days ago)
This guys forward head wasn't that bad tbh, I have seen guys who look like literal vultures on public transit it makes me more aware of own posture problems lol.
Th1zDwK (2 days ago)
I look like a fool doing these.
Mikkel Nørgaard (2 days ago)
As a physical therapist, this dude dont Know shit. Promotes old and wrong ideas.
Ray Garcia (2 days ago)
wondering if Jessie went from client to employee there....
I already do penis enlargement excercises... Don t have time for this also
gary davis (3 days ago)
who disliked this?
Bubba Gonzales (3 days ago)
If anyone here is suffering from Brain fog, there’s a 90% chance it’s your posture. I’ve had it for a couple months and halo gave me nerd posture. Stay up my peeps and let’s get thy gains.
Sander Silde (3 days ago)
Hi, you already know my name. I'm 20 years old and as of today 11th December. I'm starting to do this, you may think now, Why? Because I've been living 9 years of harh life and I've been diagnosed with severe depression "highest possible to get" and today at my school, we had 2 Africans come to our school and just for our class, to teach a bit about their culture, dancing, music's and many more. I've asked one of the school workers there to make a video out of it so that I can share with my friends and the world. Now, after all of the amazing day, I went home, I watched the video and I was embarrassed by how my posture was actually looking the whole time. I couldn't watch it anymore, it was just that horrible.. Most of my days, my posture normally is almost straightened out but after a while of dancing and having fun, my body got exhausted, leaving me with the nerd neck, rounding shoulders, slumping and Pelvic tilt with almost no ass to see. I have been working couple of weeks now very hard to change everything about my life, so that I wouldn't be this sad little lonely kid with a terrible posture and never get a girl. So, after googeling for 5 minutes I've found this video and by the looks of it, it's helpful. I can manage this into my other workout routines when I wake up at 5:30 and going to bed at 1am so that I could get little sleep as possible. Over sleeping is a thing. Everything has been working out perfectly fine, painful? Hell ***** yeah it is painful but, as the saying goes, no pain no gain. If it doesn't hurt, it doesn't work. I have no equipment, I'm using all the tools at my home that I can and I'm hoping to get better in about month now. That is my goal and I hope y'all support me on this. - already liked and subscribed!
Suzanne Depocas (3 days ago)
Goings On (4 days ago)
This is my condition. I am a truck driver and it is terrible on your posture. Question. Is this workout something that should always be done like a preventive maintenance?
Scott Butler (4 days ago)
I noticed you mentioned anterior pelvic tilt, but showed only how to correct a posterior pelvic tilt. Please help with my anterior. Thanks, Scott
Susan Bame (5 days ago)
Great. How about those of us who don't have a gym?
WOW Maxco (19 hours ago)
and you can do the stretching with anything elastic and long
WOW Maxco (19 hours ago)
You don't need anything except a bench to lay down on, a small ball and a broomstick
Jagesh Patel (5 days ago)
Did anyone try this? Did it work? I really need some help
Alexander Nilsson (5 days ago)
How often should I do these exercises?
di44ito (6 days ago)
How to do face pulls at home without a machine?
jibur pak (6 days ago)
Too much ching ching for easy exercise
Munawar Hussain (6 days ago)
Should we take all 4 steps in the same session......? Or separately do these in seperate days......?
MW 7 (6 days ago)
My poor posture can be attributed to friends and family members randomly gropping my boobs. I am glad to learn that there is something I can do to correct this. Thanks.
Heston (5 days ago)
uhm are you serious?
Andrew Higgins (6 days ago)
Great in depth exercises
Martine Sakulku (7 days ago)
Brilliant, thanks for sharing
Stugem S (7 days ago)
i fixed my posture by wearing a 10 kilo bag on my back for a month for like 3-5 hours a day 2 days a week, don't really slouch anymore.
Ex0dis (8 days ago)
The thumbnail is literally: Gross Virgin vs Chad
ciccioyou (8 days ago)
now i have a really good posture but i'm blind for the 15 fps video.
Kakashi 6th (8 days ago)
Is it normal to get a cramp on my shoulders when I do the broom exercise?
Mat Bindi (8 days ago)
Great video! Thank you Boss
Raja Khoury (8 days ago)
4:50 crucified Jess
BREAKING NEWS: (posture gives you a beard)
Unfortunately no her posture as a child was greatly flawed and she now has to go through often surgeries to help keep her standing because of her back. (but nice roast)
MisterSinister (5 days ago)
Your mother has some great posture then.
In your thumb nail both pics still have nerd necks......
SLICKBLOWFISH (9 days ago)
Wow didn’t know your hair grows when you fix your posture
Walibou (9 days ago)
He sounds like Pennsatucky lol
William Hall (9 days ago)
The amount of things that you cover that is directly relevant to me is amazing. Really appreciate what you're doing. Long over due subscribe. Thank you.
yes (9 days ago)
is there a simple way to do the face pulls? How to do with out machine???
Silas Kelm (9 days ago)
Can you really improve your posture trough training?
Mikel Jonas (9 days ago)
You have 4 or more videos on fixing posture... where to start ?
Andrew Marc (9 days ago)
I ath'LEAN' so much. Geddit?
Anxiety Celery (9 days ago)
I did the first one and now I can't move. I'm writing this from the floor.
The 80's Wolf (10 days ago)
In Sweden we call it having a ”vulture neck”
RmodGaming (10 days ago)
is this cam 30 fps recording ?
Erock927 (11 days ago)
Rant Therapist (12 days ago)
Man, YOU KNOW that a guy with nerd neck approaching a woman way out of his league is gonna F it up badly. Body language is SO important.
Best Kenoly (12 days ago)
Does fixing your posture increase hair growth too
phoenix in the trees (12 days ago)
2:30 Thoracic extension exercise 3:28 Face-pulls 4:49 Neck strengthening exercise 6:03 Posterior pelvic tilt exercise
Solomon Maximillian (6 hours ago)
phoenix in the trees (13 hours ago)
Thanks for the comments - I appreciate them. Have you seen Jeff's other video on resistance bands, (https://www.youtube.com/watch?v=OhOe6yA_zYk&t=456s) which shows similar exercises that could also help...
Zach Sloniker (1 day ago)
I think if you used a band around a door hinge you could recreate that last one at home
T Papas (1 day ago)
Seems like the exercises can be done at home without gym equipment except the face pulls. Any recommendation for alternative on that one
Alex Lopez (3 days ago)
People like you need more appreciation
Jack Williams (12 days ago)
i really want to know what was stuck to jessies armpit, looks like a post it note?
Mr&Mrs Morrice (13 days ago)
dioboysunny vlogs (13 days ago)
My gym trainer doesn't allow me to do extra things
andrewman111ah (13 days ago)
How much is this guy paying the trainer.....hmmmmm the real question
andrewman111ah (13 days ago)
Yeah but how do you fix that Walt Disney pedophile tattoo
sculpta (14 days ago)
So what you're saying is if I stand up straight my hair will grow instantly. Awesome man cheers. So basically I'm yeti
Limit Less (14 days ago)
Ah the thumbnail, thanks to this I've grown facial hair!
scott McCallum (14 days ago)
Whats that blue pulley attachment called that he's using at 4.24?
Olmai Álgovuovdi (15 days ago)
Can poor posture cause left pectoral (chest) pain? I have been getting chest pains everyday and I dont know why.
rui xia (15 days ago)
This is what happen when I play too much phone and computers.
DLC_PR016 (16 days ago)
From the thumbnail: So I have to grow a moustache to do this? Also the guy looks like Rhett
S. Ghim (16 days ago)
I also want to fix his tattoo
Abhishek Verma (16 days ago)
Hey jeff!! I havr question: doing that plate excersis for neck, isn't it going to cause a lot of tension in the cervical spine vertebrae.?
Abhishek Verma (16 days ago)
Hey athlean x please. Make a video on fixing posterior pelvic tilt... Consisting of stretching and strengthening excersis with the science behind the poor posture
Pvt Doggo (16 days ago)
Heidi Hopkins (16 days ago)
Very good. A bit too advanced for me. Nevertheless I have started exercising and have noticed a slight improvement already.
MeLoBeInG Productions (17 days ago)
Shakora Dansby (17 days ago)
Does it matter what order you start in like if it’s neck than pelvis or pelvis then neck ?
Christopher Guzman (18 days ago)
Anyone know where I can buy that pulley attachment? Looks more comfortable than using a rope.
Frankie Miranda (18 days ago)
I need more on this, my whole upper body feels like it’s wearing an armor of excruciating pain. All my upper muscles are sore and inflamed for 4 years now 😭😭
Kuzenbo (18 days ago)
Hello, how effective are these exercises for people with skoliosis/twisted spine?
👍 point i’ll make sure to share ur video 👏👏👏
Brian Blackburn (18 days ago)
I have just started watching your video's. First I watched the vid about tendonitis in the forearm and then your vid on posture(mine is horrible). My question is: How do I do and exercise like the face pull when I have that pain in my forearm? I have been working out and doing core strengthening on a universal gym. This has caused the forearm pain to return (from last year) because I have been using my arms to hold the handles during the exercises. What should I work on first to solve the forearm pain so I can continue working out?
iatrica (18 days ago)
Oh...and these are important exercises to prevent backward falls in aging people!
iatrica (18 days ago)
Hey buddy. Watching your videos and they are amazing. I am just a physiotherapist and I´d like to make a point (if you allow me). How about if in the second exercise we give the following command: contract your abdominal muscles as well? Do you think this is gonna make some difference, like induce to synergy contractions and/or avoid lumbar lesions? Please let me know... And congratulations for your job!!!!!
PritchyTurbo2000 (19 days ago)
Dude your videos convinced me to loose 36 pounds in 2 hours, I’ll never walk again but it’s great
im grill i feel uncomfortable
Cristina Príncipe (19 days ago)
How can I do the pulling exercise at home?
Lars Ekman (19 days ago)
Yes i have the same, but all my family have it so i think its genetic, the best european or 2nd golfer Mr fleetwood have the same, and i not think it can be fixed quick with some excercises, but off course some excercises can make it better and thanks for show it
Pork chop Gravy (19 days ago)
Very helpful. 👍🏽👍🏽👍🏽
Thais Andrade (19 days ago)
What a cute nerd neck, jesse. I would attack that! 😍
IFY (20 days ago)
Could you still do the second exercise without the pull?
Ajita Thombare (20 days ago)
For the first step u hv to fix the hip then the perfect twist will take place..
Wanda Monasco (21 days ago)
I had corrected everything but tight hamstrings. You showed me a move I never would have figured out on my own. Thanks from a 90 year old female. Really.
Johnny Shabazz (21 days ago)
5100 people don't like the idea of fixing their posture?
Ramón Rivera (21 days ago)
which kind of band/attachments you use, coach?
VGvines (22 days ago)
Exercise starts from 2:31 , thanks later :)
ahmed hajinur (22 days ago)
5:26 exit
Lfo Mod (22 days ago)
Soldiers have straight backs, they mostly do push ups and chins. Could be a good idea to strengthen upper body and core, that helped me when I first started training I remember.
sonson (22 days ago)
Its just too hard
Chance Hagler (23 days ago)
Thumbnail is misleading. Him looking better in the 2nd pic has more to do with gaining muscle and growing facial hair than posture.
zion thiem (23 days ago)
Thank you I need this
Moryxmusic (23 days ago)
Nero Mauritzen (23 days ago)
Nerd neck huh? Fuck off kiddo 😉😘 my wife used to say that my giant back shows my off my strength... Thank you dearies but I am keeping it just the way we all love it.
Nero Mauritzen (23 days ago)
Wow I did it an grew out level 2 awesome face hair just like in the thumbnail! Ps: Fuck posture, both you and me are awesome my people, this regardless of posture.
Trasheye (24 days ago)
My tilt is like twice his :(
Unbearable (24 days ago)
Apperently the tips are getting more muscles and a beard...
David Shillito (22 days ago)
Your point?
flobajobalot (24 days ago)
So I'm doing the nerd neck exercise but find it really hard to start the tennis ball from falling out as I tilt my head back, how do you keep it in place? Am I just moving my head back too far?
Sebi Parasca (24 days ago)
after this i am a bit taller like : before I was 1.57 m now im 1.67 m
Kevin Hruschka (24 days ago)
Hmm i saw the picture and thought when i pull back my shoulders my hair and beard will grow much faster. Very disapointing after a few month

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