What’s better posture, this, this, or this or this or this? In this video, I will show you the number one most common postural pattern we see today and the one exercise that will fix this posture in less than a hundred seconds. Stay tuned. This one exercise might be one of the best posture exercises you’ve ever seen, and the reason why I’m claiming that is because there’s one exercise that can fix three postural patterns in one shot. One, looking at posture, you have to look at the whole, not the sum of the individual parts. And the best part? It’s simple and easy to do.
Just like this video, right here, where I show you where chin tucks will not fix forward head posture by themselves, understanding that there is a standard posture is very important in how we fix altered postural patterns.
To correct poor posture effectively, we need to examine the pelvis, lower back, thoracic, and cervical spine. The most common postural pattern we see is a zigzag pattern. In this posture, the pelvis comes forward, the thoracic spine leans back, and then the head juts forward, resulting in a complete collapse of the upright standing posture.
The problem is that we create this ourselves. We sit way too much, with a lazy posture. Over time, this stretches ligaments, weakens spinal stability muscles, and creates faulty neurological patterns that allow these poor postural patterns to persist. This will cause our spine to break down prematurely, causing a host of pain and other spinal-related problems. We want to avoid that at all costs before doing any posture.
Exercise is good for warming up your spine, so make sure it’s mobile and warm and don’t injure yourself.
The cat-cow exercise is one of the best ways to warm up your spine. It helps mobilize and warm up your spine, ensuring it’s ready for the main exercise. It’s important to note that you’re not trying to extend and flex to the end range of motion when doing the cat-cow. It’s just not worth the chance that you’ll irritate things, and it doesn’t make the exercise any better.
So, what you want to do is get comfortable on all fours. You want to twist your arms and hands into the floor almost like you’re trying to screw them into the floor, really lock out, and then you’re just going to come in and slowly start your flexion and extension and again, don’t force it to the end range.
There’s no upside to that. What we’re trying to do here is just warm up our spine and postural muscles so that the exercise I’m going to show you in a few seconds is more effective. You want to do three sets of about five repetitions.
As I said, you don’t need a lot. I will show you if you want to get your spine moving and your tissues ready to perform the exercise. Okay, we’re going to start the exercise now. This exercise is called the Titanic Posture exercise, and you’ll quickly learn why that is. We do need a piece of equipment for this.
The best thing to use would be a yoga block.
Now, I know most people don’t have a yoga block. If you want, there’s a link in the description below to find one of these things, but you don’t need this specifically. You could use a pool noodle, you could use a small couch pillow or sofa pillow, or you could use a folded towel. Three to four inches thick will be perfect, whatever you have.
You’ll start the exercise with your feet off the wall about two to three inches, and you’ll place this in your thoracic spine, just in the middle part of your back. Today, my choice is going to be the yoga block, just because I have one and it’s easy to hold against the wall. The purpose of the yoga block or alternative props is to keep your pelvis off the wall, allowing you to perform the exercise correctly.
So, we will take our pelvis and rotate it as far as possible.
Hopefully, we can get our glutes or our butt to the wall. In the second part of the movement, where the Titanic comes in, arms up, and squeeze your shoulders and hands back against the wall. Finally, we will extend our head slightly and then pull it back against the wall. We’re going to hold this for 10 seconds. And relax.
I said you can fix this in a hundred seconds or less because we will do 10 sets of 10 seconds. Now, some of you might only be able to hold up for two or three seconds, or your mobility might be such that you can only get a slight extension or rotation in the pelvis. That’s okay. Work to your tolerance, and I can assure you that you will improve when you do this daily. So, let’s do it again. Remember, you’re one step closer to better posture every second you hold this position.
Remember, the first part is the pelvis, butt to the floor, or, sorry, butt to the wall.
Then we will take our arms and squeeze our shoulders together, push our arms and hands back into the wall, and finally, with slight extension, pull our head back and hold. So, it’s squeezing. It isn’t easy to perform. Sometimes, I make this look easy, but it isn’t relaxing.
You know it’s difficult because you’re firing so many muscles. As we look at the spine, we’re trying to undo multiple faulty postural patterns simultaneously.
In this one exercise, start doing this daily for 10 seconds at 10 reps, and I know you’ll notice a difference. One final tip to make this exercise more effective and your postural change more permanent is to watch how you sit. Watch this.
We typically start with an excellent posture, and as the day goes on, we slouch and shift forward, and we create the very posture we’re trying to change, sitting with good posture. We start to slouch, create this rolled back, and this comes forward, as well as our head, which is our sitting posture. We can fix that with support here. Everything else will follow by trying to increase the curve, so we need support in the lower back when we’re sitting. Put a pillow there to help support your spine.
It’ll make the exercise that shows you way more effective, and your posture change will be more permanent. If you have a backrest in your chair or you’re sitting on a sofa couch, make sure you place that pillow to ensure that you’re unable to roll forward. I hope you enjoyed this video.
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If you have an idea for a future video, leave it there. I’ll add it to my list and hopefully get to that video soon, as you see it on my YouTube channel. I appreciate you taking the time to tune into this video. Be sure to check out some of my other videos on my channel, as you might find them very helpful. Until next time, stay well.
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