Chest Up and Shoulders Back - The WORST POSTURE CUE THAT DOESN'T WORK - (Do this instead!)
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- čas přidán 2. 08. 2024
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Chest Up and Shoulders Back - The WORST POSTURE CUE THAT DOESN'T WORK - (Do this instead!)
I spent 7 years as a personal trainer before I became a physical therapist. During that time, I wanted to improve posture so I gave the popular cue: "Chest up, shoulders back."
And not only did I give it. I lived it. And while the intention was to improve posture... It not only didn't work but it also made my posture WORSE.
It took a long time to figure out why this was and to start to actually make progress, but now that I understand why this cue not only is ineffective, but can also make posture worse, I want to share it with you!!
Here's the quick and dirty:
Rounded shoulders and slumped posture are usually blamed on tight chest and weak back muscles. You'll hear people talk about Janda's upper crossed syndrome...
This is a red flag. It means they don't know shit. Don't listen to them. They are regurgitating information they heard in school. They are not thinking critically.
The real cause of rounded shoulders and slumped posture is the position and shape of the rib cage.
Here is the sequence of events:
1. Lower rib cage compresses forward
2. Center of gravity shifts forward, center abs start to counteract this motion. This compresses the sternum to cause the initial slump/slouch.
3. The upper rib cage shifts back relative to the forward shift of the lower half. This compresses the upper chest (rib cage shape) and expands the back (rib cage position) in between the shoulders. This promotes forward head and rounded shoulders.
4. The shoulders follow the contour of the rib cage to appear rounded.
The reason squeezing shoulders back and lifting the chest doesn't work is because this is 1) pushing the rib cage further into the position that initial caused the problem; 2) adding an additional layer of compensation in between the shoulder blades
Instead, to fix this:
1. Shift back in space to relax lower rib cage (and allow the upper rib cage to come forward from a relative sense)
2. Exhale long and gentle delaying ab tension until the end (this helps the diaphragm relax and ascend)
3. Inhale against gentle ab tension to expand the rib cage, allowing the sternum and front of the chest to expand. This allows the shoulder blades to naturally rest back without tension.
For more on how to improve posture, join my group movement coaching program starting the week of July 3rd, 2023.
00:00 - Intro
00:20 - Why I'm Making This Video
01:04 - Why Chest Up and Shoulders Back?
01:46 - Why Doesn't This Cue Work?
02:05 - The Real Cause of Rounded Shoulders and Slumped Posture
03: 56 - How to Improve This Posture
05:10 - Additional Cues for Better Diaphragm Position
06:36 - Guided Breathing Practice
08:12 - Recap
08:52 - Next Steps
If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration!
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Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Probably about 20 years of this cue of chest up during all lifting has really screwed me up. I'm glad I found these videos. I feel so much better. Now when I breathe, I feel like I'm high.
So helpful, as always!
So many common "cues," in all areas of life, ultimately prove erroneous.
Historically, the "path of least resistance" has been criticized and condemned as "laziness," yet I see more and more how less is more, and the greatest effort is to sacrifice effort.
Bro. I must have said "yes" out loud a dozen times in this video. I'm a PT as well and the shoulders back, chest up philosophy is taught in schools, continuing ed, and every other setting. As you have pointed out, it just doesn't work. Thankfully ideas area advancing and effective interventions are finally making it into the intellectual marketplace. Thanks for posting and you have a new sub.
Thanks for sharing this Matt!! Seriously, we need more nuance around posture. Chest up shoulders back has its place for certain applications and individuals, but more often than not, it’s not helpful! Thanks for the sub!
The amount of progress I’ve seen from your videos is astounding man. I thought my life was over at 25. This stuff gives me hope I can return to normal levels of function
Bro!! So happy to hear that. That’s why I do this! Thanks for watching
Man, you are on 🔥🔥🔥 w this !! Much thx 💯
I’m 22 and was already having debilitating postural issues, this video provided so much relief and improved my quality of life. Thank you, sir!
You are most welcome!
great cues and advice here. I have been trying everything to relax my thorax region and just trying to breathe!! not as easy as many like to make it seem.. now I understand why I have been experiencing so much tension and all of the rib alterations you described I have and now my brain connects the dots. The guided walkthrough is really a game changer. Subscribed!! going to watch your video on breathing out tension.
video recommended by a friend. Feels great, much easier than the shoulders back stuff. I will give this a try to see if it helps my rounded back and shoulders. Love your breathing descriptions, they are very clear.
So happy to hear this! Thanks for watching
Wonderful breathing techniques to incorporate with my daily routines has tremendously transformed my body, health and wellness . Thank you Greg for guiding me. ✌🏽
Thank you for watching Tish!!! Always honored to be on the path! Delaying the ab contraction on exhale is a game changer!
You save my life! I had neck and shoulder pain and it was getting worse. I had tried many neck, shoulder stretching to relax but they helped a bit. After doing those exercises, those pains were back in a short time. I realized that I had bad posture while standing and sitting. I tried to push my neck and squeezed my shoulders back but it caused another issue, I couldn't breathe properly. I found your videos. It works. Thanks a lot
You are so welcome!
Were you doung chin tucks and squeezing the shoulder blades down and back? I was in this same exaxt situation, it had caused more problems thsb you can imagine with me at a young age at that
@@Dapper_Dan_Man I did that. I tried to find the balance, and watched how my body reacted. Furthermore, shoulder and muscle tension play a key role as well. Keep your shoulder down and relax with a deep breath. So, I feel better now.
very good explanation
You explain very well; thanks for the price tips you pass on here on CZcams 🙏
You are so welcome!! I appreciates that!
U and Bill Hartman are legends .. I really hope u end up revolutionizing chiropractics and physical therapy.
Wow! I can breath much better, have improved posture and even feel light headed, in a good way because I have not been getting enough oxygen. Thank you so much!
That is so awesome to hear. Amazing what getting that diaphragm moving will do!!
I totally understood everything.
That's awesome!!
I’ve been following your advice and also Bill Hartman talks a lot about dorsal rostral expansion to restore movement. Is it normal to feel some pain when talking deep breaths since I’ve been expanding a lot
thx help a lot
So glad!!! Thanks for watching
Hi, after several weeks of doing this exercise when my rib cage is in a more neutral position, should other compensations disappear as well, such as at the pelvis? Thanks.
Abouslety I've had to move away from lift the sternum to a semi supine position a soft oval ball resting on the sternum hands on top of the ball breath out then breath in sense expansion in the ribcage fill the ball with air exhale softening the lower ribcage . I use this guys breathing cues they work the best!
Thanks for this insight Matt!! Really cool. I love the tactile cuing
would be nice with a video on what the ideal position is, with a few examples of percieved good postures but really not, and then show how to align the body for the actual correct position. i tried this, and it don't work for me. i am very fit, but still slouch. the past year i hav stood up straighter and instead of pulling shoulders back, i have raised my chest (my chest feel very collapsed all the time) not to the max, but to a middle ground. however, working out and trying these things have made multiple different back pains this last year, so i am doing it all wrong..
Does this gonna help fix my rounded back and forward head posture ?
Where are you located at ? I want to come for a consultation
This sounds a lot like me but my sternum is protruding and I now have flared ribs, i need to check this out
Yes, it's a little different but these cues should still work well.
I think this is my problem. I have forward head posture and neck pain/ trap pain… causing dizziness.
Hi, can you please do a video on improving neck curve for those who have straight necks like me
Yes! But this video will be useful for you. Typically reduced curve in the neck goes along with the presentation described in this video
omg you dont know how much this help me . i been to every kind of doctor trying to figure uut what was wrong with me, this help me so much ,
You are so welcome!
im in this weird position cause of this cue, I now always do it without even noticing. Been trying to stop myself from doing it
It's a hard one to relax out of once you get used to it
Do the ribs really change that much in orientation that your shoulders align in a way they should?
Hey - I do such a full exhale that my first breath in through my nose doesn't feel 'relaxed' because I'm desperate to breathe...is that ok or am I better off exhaling less? Thanks.
Exhale less
I just dont undestand if you are saying that the problem is actually curved in lower back. Then how did it happens? I mean I always thought I got there because of PC and sloutching.
Hi, this is great! I tried to use the discount code for the breathing info, but it didn't work. Can I still get that deal?
Hi there!! I’m afraid the discount expired a while back… but hush hush, you can use discount code BREATHEBETTER to get the same deal.
@@ChaplinPerformance thanks so much! Your approach to pain thru meditation looks fantastic too. Any active codes on the annual option? Have a great day!
how often should i do this? thanks
1-2x/day for 5-10 breaths until it starts to feel more natural. Or pick up the breathwork breakthrough challenge to get you started.
Is the discount code expired? It says invalid coupon for me
Just realized the video is a year old . So it makes sense it expired lol
What’s the cause of the issue? I feel that it works for me but then after some time I have the same problem. Sitting too long? Stress? Using Smartphone too much?
Thanks
Posture is multi factorial… emotional stress, self confidence, activity patterns, perception of the body in space, airway related issues… and so much more. This is why I’m doing a deep dive in my upcoming group coaching course
@@ChaplinPerformance thanks, interesting. Do you think there is also this relationship in the opposite direction? For example bad posture that induces anxiety
Key take away, Breath. Is this correct?
Key take-away is that chest up shoulders back doesn’t actually improve posture
😊
@6:36
It seems like 90% of recommended methods for posture correction are theoretical and never actually lead to structural improvements (case in point, the "chest out, shoulders back" shtick.) Have you seen these exercises *actually* lead to significant changes to posture? Or is this still in the theoretical stage? Thanks.
When paired with a progressive strength training program these changes are definitely possible for a large segment of the population. There’s a small subset of folks who cannot achieve much improvement, although they typically have specific and significant deformities
@@ChaplinPerformance Good to know. Thanks! Don't supposed there's a video of said strength exercises on your channel? Cheers.
Your right shoulder is lower than your left so i dont see how you're breathing right if the right diaphragm is larger than the left and you're having more compression on that side
Sorry I don’t understand your comment
Are you a PRI practitioner?
No. I’ve studied it in depth but did not pursue their certification for a number of reasons.
Why do you need our personal address??
I don't. If you were referring to the movement coaching application, I just changed it. Thanks for your feedback!
Does anyone know if this approach is legitimate? I find it odd that only a minority of PTs take this approach.
Do you have a practice I can come to? Just like the 25 year old, I’m not sure i’ll survive this much longer.
My ribs actually broke away from my sternum because of all of this. I was an mma fighter for 7 years, pushing forward through pain thinking it was normal. Now I’m barely able to breath, my right arm isn’t working and my left is starting to fail. Please PLEASE help, I’m seriously losing my life.
@@Juggernaut365 Dude, are you the one commenting on Neal's videos? A lot of these biomechanics coaches have online consultations. Book one and they assess you through your camera and prescribe an exercise plan for you.
@@matenorth yea man, I’m screaming for help but can’t seem to get any. I haven’t seen where you can book an appointment on any of these videos?!
@@matenorth bro, where is the consult sign up?!
Brother.. i would love for you to contact me so i can make some lind of video/voice over so explain how much your video has helped me resolve this exact issue ive had. In hopes to help your channel grow. I feel its very under rated as of now
i think this just showed me how messed up my abdominal muscles are. just a lot of pain as i try to inhale. is that normal?
Theres a reason this man doesnt have a lot of subs just think about that
I’ve got more subs than Albert Einstein.
Or you leave constructive feedback