Quick 10-minute routine to straighten out your neck, upper back, and lower back posture. Correct these common posture problems at home with effective stretches and exercises presented by a doctor of physical therapy. Follow along with this daily corrective routine for your posture!
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JUMP TO UPPER BACK POSTURE ROUTINE: 2:01
JUMP TO LOWER BACK POSTURE ROUTINE: 6:13
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MORE GREAT POSTURAL VIDEOS FROM TONE AND TIGHTEN
HOW TO STRENGTHEN YOUR UPPER BACK POSTURE: https://youtu.be/N0hpxqIePaQ
BEST STRETCHES TO FIX ROUNDED SHOULDERS: https://youtu.be/YBfikh0i21w
HOW TO FIX NECK HUMP AT HOME: https://youtu.be/49Ku-xBjxBk
THE PERFECT DAILY POSTURE ROUTINE: https://youtu.be/s5I4X2MOyb8
FIX NECK AND SHOULDER MUSCLE KNOTS FOREVER: https://youtu.be/xAcDV8w6W7Y
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Some of the most common conditions that I treat as a physical therapist can be directly related to postural issues. Tension headaches, neck pain, upper back and shoulder pain, and even low back pain can often be attributed to poor posture.
Luckily there is a lot that the right stretches and exercises can do to correct your poor posture and help you out of the pain you might be experiencing.
In this video I will share with you two of my favorite posture routines – one for your neck and upper back and another for your lower back. These routines have helped countless of my patients and I hope they help you, too!
The key to correcting your posture is to STRETCH THE AREAS THAT HAVE BECOME TIGHT AND STRENGTHEN THE AREAS THAT HAVE BECOME WEAK. These are the best exercises and these are the best routines to help you to accomplish that!
BEST EXERCISES TO CORRECT NECK AND UPPER BACK POSTURE
*Stretch where it’s tight: we need to stretch the neck extensor muscles as well as the chest and anterior shoulders.
*Strengthen where it’s weak: we need to strengthen the deep neck flexors as well as the muscles between your shoulder blades.
(2:30) CHIN TUCKS
(3:13) DOORWAY STRETCHES
(4:16) SCAPULA PINCHES
(5:16) WALL ANGELS
BEST EXERCISES TO CORRECT LOWER BACK POSTURE
*Stretch where it’s tight: we need to stretch out the tight hip flexors and lower back muscles.
*Strength and where it’s weak: we need to strengthen the wesk lower abs and glute muscles.
(6:55) HIP FLEXOR STRETCH
(7:40) CHILD’S POSE STRETCH
(8:06) BRIDGES
(9:03) REVERSE CRUCH HIP RAISE
HOW OFTEN SHOULD I WORK ON MY POSTURE?
(10:45) These routines should be performed daily in order to yield maximum results. You should also be mindful of your posture throughout the day to maximize the efficacy of these programs.
HOW LONG UNTIL I SEE MY POSTURE IMPROVE?
Consistency is key! Some people will see postural improvements in as little as 2-4 weeks; but for most it will be the 8-12 weeks range. Some may require 14-16 weeks to see improvement. The key is to remain consistent with them and keep in mind that it took a long time for these changes to occur; it will take some work to reverse them.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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These are great! I started these and have great improvement in my posture and decrease in neck pain! Thank you
Day 1
I can't do the wall angels properly – when I try to rotate my arms to get my knuckles against the wall, I don't have that range of motion. I feel my lower back arching more to try and compensate. In order to perform the motion with my arms, they have to be away from the wall.
Is it okay to start with what range of motion that I have? Will that improve over time with the exercises? My back curve is pretty pronounced, and I want to be rid of it badly lol.
If i have one day rest is it ok?
Just wondering about an alternative for the lunge, got a bit of a bad ankle
when i was doing the glute bridge i heard my bones in my lower back make a noise lol
think that means they're stretching
Thanks a lot for this routine, I love it, but I have a question. When performing the reverse crunch, when I try to keep my abs engaged, I feel strain on my face for some reason. It might just be my poor form, but is there anything else I can do instead of reverse crunches?
I’m 18, acting for a show and need to work on my posture for a dance. Thank you very much! This is already helping a day in.
started 4 days ago, im in a good shape but my posture isn’t that great, will update in a month
Walking from school everyday with that heavy book bag destroyed me . Can’t wait to see my results in 3 months
The top most video for posture correcter
I'll try it for a month, greetings from Spain!
Will try
Need a hip flexor stretch that is not on my knees. Lying on my side irritates my neck nerve pain. Suggestions?
great video!! I just turned 13 would this work even better because off my age?
It's realy works?
Can women do this?
Can bad posture cause ear problems and headaches? Randomly started getting fullness in my ear, dull breathing and headaches/dizziness that has lasted months now. Have been to the doctor four times and have been just handed medicine for an infection that they admit they can't see any evidence of. The reason I believe it to be with posture/physiological reasons is because I have been out of work for almost a year now and with that changes in lifestyle that make me less mobile than before( sitting for 8/10 hours per day now
v2-3 hours before).Dose posture correcter belt real help or it's just commercial?
I have bad posture and just started these exercises, I hope this will work for me.