How to Make Good Posture STICK (Unique Technique)
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- čas přidán 16. 06. 2024
- Tried correcting your posture, but it didn't take? Here's an easy technique, plus a few exercises to make your new, good posture stick! (Pun absolutely intended.)
You'll also learn to improve your kinesthetic awareness and get your breathing into a better place.
The only tools you will need are a stick long enough to span your tailbone to your head and something to tie it to your body, like a belt or bungee cord. Don't get hung up on the equipment. The concepts and fundamentals are more important.
Remember the three points of contact! Keep your hand on your lower back as much as possible to prevent accidental hyperextending your lower back.
Beyond the exercises, try this technique when practicing your sports. Good posture combined with good technique makes you more efficient! You could even use this technique while sitting at your desk or on the couch to continue practicing that kinesthetic awareness and mind-body connection.
Try pairing this technique with some of the other exercises linked below for Forward Head Posture (FHP) or Hunchback/Kyphosis if you find yourself struggling to get your spine in a comfortable neutral position.
If you found this helpful, click those like, subscribe, and notify buttons. Otherwise, you might miss new tips, tricks, and exercises that we put out every week on how to keep moving freely and without pain.
IN THIS VIDEO
00:00 - Intro
02:00 - Technique setup
03:30 - Relaxed breathing
05:20 - Squatting
05:45 - Reverse lunge
06:15 - Hinge
07:05 - Birddog
07:25 - Pushups
08:15 - Good posture for sports
09:45 - Summary and next steps
RESOURCES AND LINKS MENTIONED
Stretching WON'T Fix Forward Head Posture (But THESE exercises will!: • Stretching WON’T Fix F...
The 3 Neglected Muscles to Fix Posture & Rounded Shoulders FOR GOOD
• The 3 Neglected Muscle...
Wake Up This "Hidden" Muscle to Fix HUNCHBACK Posture (aka Kyphosis): • Wake Up This "Hidden" ...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Sport
Video highlights & exercises featured:
02:00 - Technique setup
03:30 - Relaxed breathing
05:20 - Squatting
05:45 - Reverse lunge
06:15 - Hinge
07:05 - Birddog
07:25 - Pushups
08:15 - Good posture for sports
09:45 - Summary and next steps
Excellent idea to remind ourselves, it's so important to have good postures.
Thank you coach E.
You are welcome, Vina!!!
- Coach Joshua, Team PM
brilliant! Getting my pilates clients to understand proprioception is always challenging. This gives them some guardrails for the
kinesthetic awareness. Thanks much.
You are so welcome and thanks for stopping by.
Let us know if you ever have any more questions and good luck with your clients :)
- Coach Joshua, Team PM
Thank you Eric!
You're welcome!
Did this today and it is a game changer! Another posture innovation from Precision Movement.
Nice work!
Keep practicing and let us know how it's going in a couple of months :)
- Coach Joshua, Team PM
I'm already strapped to my broom stick and it really does work...AWSOME Technique!!! What will you come up with next... your amazing Coach E!!!
Fantastic!
Great job as always! Can you please do a video on triceps tendonitis. Thanks.
Thanks!
We don't have a video on that specific video but this is a good place to start:
czcams.com/video/CPxCnoyVeZg/video.htmlsi=zFJ4zheChUrvZIdz
- Coach Joshua, Team PM
Tried it! Very fun😂 and it helped.
Nice :)
Great info. TY. Suggest No Shirt and Short shorts so we can see the muscles and movements you are referring to which would be helpful.
Oh la la! But we barely know each other!
Thanks, I find it difficult to be sure I'm maintaining good neutral spine when performing squats, push ups and bid dogs. I think this may help.
Thanks for trying it out.
How are you doing now?
- Coach Joshua, Team PM
Looks good. I won't be doing pointer or push up like motions until my gimpy shoulder heals more.
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
OMG don't ask! In Dec a massage gal ( “I know how to fix that”)😂😢 broke my collar bone at its connection to the top of the shoulder (AC joint) and I have struggled since. I told her not to mess with it and she just couldn't stop herself. My shoulder felt like it was injured again at that point and is finally calming down. That got me to a MRI and consults. The surgeon said the tear was small at this point and confirmed the collarbone damage. This has complicated things and burned me out as I am very active and one arm isn't something I know how to do well. The only option is to keep at it. Any advise on the AC joint complication would be gratefully received. I feel it clicking now and then.
The Slumpy Shoulder syndrome seems to be the main problem though. I am trying to relax into proper posture. I was in 2 big airports over the holidays and decided to survey slumpy shoulders and wow a lot of problems. Some guys my age looked like a bow shape with shoulders slumping in and rounded. Amazing really.
tks
You are welcome :)
Hey Coach E thank you for this great video! I have a quick question, if I do this as well as the T- spine extension ERE exercise but still sit at the computer desk all day, will I see any improvement?
in other words, do I need to try and stay upright all day? because when I try that throughout the day I end up recruiting superficial muscles, thanks in advance.
Great question.
First, you will improve if you use PM content. Second, you need to be able to shift through different postures throughout the day and not spend too muich time doing any one of them.
Make sense?
- Coach Joshua, Team PM
@@PrecisionMovementCoach but then how will i be able to actually maintain good spinal position all day?
You don't have to. Just try to maintain it as much as you can :)
- Coach Joshua, Team PM
Coach E, do you have anything for the tibialis anterior and associated muscles? I am experiencing a good deal of chronic irritation in that muscle (or the muscles close by it) at the moment. It also makes my toes twitchy in bed. It's not really painful, it's just achy and feels like the muscle(s) lateral to my shins won't fully relax, making sleeping difficult. I have been having DTM on the area, which has helped, but hasn't fully sorted out the problem as yet. I am blaming it on foot and toe mobilisation routines I have been doing since July.
Hi and thanks for writing. Sorry for the late reply.
How are you now?
Check these out next:
www.youtube.com/@PrecisionMovementCoach/search?query=tibialis
- Coach Joshua, Team PM
I notice that you use the reverse lunge in several of your routines. Can a forward lunge achieve the same results? I am a telemark skier and we basically "walk" or forward lunge down the hill. In the past, when I have trained using reverse lunges, my mind seems to get mixed up when I ski. And if the mind is paralyzed, so is the body.. Can forward lunge be substituted for reverse lunge?
Hey there - never done Telemark skiing before (ex-snowboarder here) but correct me if I'm wrong - after watching it I don't believe you are pushing forward or pushing yourself back like in a forward lunge, you're more "hopping" up and switching your foot position.
Is this accurate?
@@PrecisionMovementCoach That might be the really good people or those doing moguls (where you really must push off the side of the bump) but most of us shuffle down the hill like traditional cross country skiing.
I dont have even close to 3 points of contact. Kyphosis, forward head and deep posterior pelvic tilt "swayback" prevets it. What can i do to start with.?
Hi and sorry for the late reply.
Try this next:
czcams.com/video/_-KNO3GE0l4/video.htmlsi=OPq5F0U_osc8ZfWJ
- Coach Joshua, Team PM
So wait, if I get some satin dental floss, and tie a stick to my back, I will be the prettiest model on Instagram??
If you did it, perhaps.
For most others, probably not.
Don't worry coach E, you're not the prettiest model on instagram (lol) ...
He’s the most efficient though 😉
Haha....thanks!