How to Fix Your Posture in 4 Moves! (PERMANENTLY)
Fix your posture in 90 days –
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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 –
How to Fix Anterior Pelvic Tilt –
How to Fix Posterior Pelvic Tilt –
How to Fix a Rounded Upper Back
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 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
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Is there a way to fix the rounded shoulders without gym equipment?
I had multiple car accidents im working out stretching getting massages working on things and its not perfect but I think I came a long way but im still not great I was losing my hope but Jessie gave me hope again to think it might be possible for me
Posture and intent are so important
jesse
we need to cook
Thank you, great video.
I have an adolescent with bad posture. and nerd neck. How many times should this be done a day? A week?
My ten-year-old son already manifests all these negatives (takes after his dad), so I hope I can help him via these demos. Thx!
These videos have changed my life!! Thank you !!
No that picture is just slouching, my back of I relaxed that way is L shaped.
Can someone confirm whether these exercises really work?
2:45
How to fix shoulders at home, without that big gym machine?
Can anyone hel me understand how the neck exercise will fix the nerdneck if it only trains the frumt of the neck thus isn't ut going to tighten the front of the neck making the nerd neck worse?
Is that works?
Please i need some suggestions of exercises to fix my posture
I have all of this esp the pelvic tilt my entire life. It’s so bad that people even jokingly point it out to me every now and then. So I was very excited to see this and that there is a name for it. I’m not sure if this is only for dudes & I don’t have the equipment but at least I can research it now & see what might work for me
4:14 face pulls (back)
5:19 neck
No amount of posture is going to fix having a Walt Disney and Mickey Mouse tattoo on your shoulder
When I do the thoracic spine extension (2:30). My right trapezius (I think) cramps up completely. It's very painful, even after stopping the exercise. I've had this issue for years now. Anyone else experience this? How can I fix this?
You are outstanding at explaining the root cause and how to remedy. Thank you!
Can the face pulls be completed effectively using bands?
How many reps of the "nerd neck" exercise? Should all of these be completed daily, bi-weekly? Thanks, Moi
Unfortunately I can barely do the exercises for I have no arm strength whatsoever, I can barely lift 40lbs. My high metabolism has eaten me away
How to "fix" bad posture like Jesse.
1) In the before pic, hunch over like Gollum
2) In The after pic, stand like Captain America with a flag pole up his ass
3) No that's it
Will this help if you have lost the curve in your neck and it is tilting forward?
How many reps
Nailed it! Thank you!
You are so right!!
Where can I find the face pull attachment?
Dziękuje za przystępne i darmowe przedstawienie problemu (sorry for english)
i can’t wait to start these exercises. i’ve always had bad posture and thought there was no way to fix it. i’ll be updating if anyone cares 🥹
Good
Thanks for sharing your wisdom.
How many and how often to do the plate/ball neck exercises? I did them last night and reaaally feel it. Wonder if I should take a few days off etc.
Jesse 😘
Who’s watching this with bad posture ???