Corrective Exercises For Better Posture

To Fix Bad Posture,

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TapClick on 1 of the 4 pictures above ⇑ best describing your current posture to see the best exercises To go from bad-to-Perfect posture
Please note: You may have a combination of bad postures where you have to do a different set of exercises to fix each one so more than likely,
You either have lordosis or swayback along with forward head and/or rounded shoulders

How You Got Rounded Shoulders

Image shows severe rounded shoulders with slight forward head

Caused by poor computer posture where you spend hours hunched over at your desk, while driving, playing video games or watching TV.
By spending so much time hunched over… Your chest muscles become tight and the back muscles supporting your posture become weak.

2 Steps to Fix Rounded Shoulders

1. Massage & Stretch Tight Chest Muscles

Massage your chest as often as possible using a foam roller or a ball as shown in this video,

Start off by doing 2-to-4 chest stretches as shown in the video below for 15-to-60 seconds at a time.

2. Strengthen Weak Back Muscles

Do 2-to-6 sets of 8-to-20 reps of bodyweight rows, resistance band rows, seal rows or any back exercise where you're pulling towards your chest 1-to-3 days per week.
You may also benefit from doing exercises for bad forward head posture
As your back gets stronger and your chest gets looser your shoulders will naturally pull back into a better posture.

How You Got Forward Head

You get bad forward head posture the same way you get rounded shoulders from being hunched over too often with bad computer posture
Unlike rounded shoulders where your back muscles are weak & your chest muscles are tight,
The muscles in the back of your neck become weak & the muscles in the front of your neck get tighter pulling your head forward.

2 Steps to Fix Forward Head Posture

1. Strengthen the muscles behind your neck by watching this video,

2. Loosen up (or stretch) the muscles in the front of your neck by watching this video,

You may also benefit from doing the exercises to fix rounded shoulders

How You Got Lordosis

Sitting down for very long periods of time causes your hip flexors, lower back & thigh muscles to become very tight because they're constantly flexed to keep you in a seated position.
This constant flexing pulls on your pelvis making it tilt anteriorly or basically… Your belly protrudes outward and down (making it look bigger than it actually is) while also making your butt protrude outward and up.
You can tell if you have lordosis if your belt line is higher in the back (instead of being almost perfectly straight around your waistline) but to make things worse,
In lordosis your butt, hamstrings & core muscles (your abs, obliques & transverse abdominus) also get weaker since your hip flexors, lower back and thighs are doing most of the work.

2 Steps to Fix Lordosis

1. Massage & Stretch

Massage tight hip flexor, lower back & thigh muscles as often as you like but always massage before you stretch.
Use a Massage Stick, foam roller, golf ball or tennis ball for massage.
Do at least TWO 15-to-60 second stretches daily each for your hip flexors, lower back & thighs.

Hip Flexor Massages & Stretches

Hip Flexor Massage

Hip Flexor Stretches

Lower Back Massages & Stretches

Lower Back Massage

Lower Back Stretches

Thigh Massages & Stretches

Thigh Massage

Thigh Stretch

2. Strengthen Butt, Hamstring & Core

How to Strengthen Butt & Hamstrings

Do 2-to-6 sets of butt bridges or hip thrust for 8-to-20 reps 2-to-4 days per week.
Start off with light weights or no weight at all because you're not trying to necessarily make your butt bigger & stronger…
You're only trying to wake up or reactivate inactive muscles that have gotten weaker.
Squeeze your butt muscles throughout the entire rep, push from your heels, pause at the end of each rep for 2-to-5 seconds while still squeezing your butt.
Do not arch your lower back to help you finish each rep. If you are using your lower back too much then stop & refocus on pushing thru your heels while squeezing your butt.

Butt Bridges

Hip Thrust

How to Get a Stronger Core

3 Ways to Strengthen Your Core

1. Get stronger abs by doing 2-to-6 sets of 8-to-20 reps of ab wheel rollouts 2x a week or… Do the 60 second workout in the video below 2x a week at least 3x a day.

2. Get stronger obliques doing the suitcase carry or 2-to-6 sets of 8-to-20 reps of side planks holding each rep for at least 5 seconds 2x a week.

3. Get a stronger transverse abdominus doing the TVA exercises shown in this video,

2 More Tips to Fix Lordosis

Stand up or walk around after every 15-to-30 minutes of sitting down to give your hip flexor, lower back and thigh muscles a break.
Get rid of excess belly fat which also causes you to have tight lower back and hip flexors.

How You Got Swayback

Caused by weak or inactive hip flexor & lower back muscles along with tight abdominal, butt & hamstring muscles.
A good seated posture helps get rid of swayback because it'll help strengthen your weaker lower back & hip flexors.

2 Steps to Get Rid of Swayback

1. Massage & Stretch

Massage tight abdominal, butt & hamstring muscles as often as you like but always massage before you stretch.
Use a Massage Stick, foam roller, golf ball or tennis ball for massage.
Do at least TWO 15-to-60 second stretches daily each for your abdominal, butt & hamstrings.

Abdominal Massages & Stretches

Abdominal Massage