What's going on Nation? Today
I'm going to share with you [guys] my top three tips to help you fix bad posture
If you guys don't know what I'm talking about talking about walking around with rolled
Shoulders or sitting at your desk all day with rolled shoulders and typing like this. It's really bad for you
It's going to cause all kinds of problems on your back and cause all kinds of problem in your neck and let's face it it
Doesn't [really] look that great either
We want you guys all walking around with a nice upright posture with [your] chest up and your shoulders back
But how do you break this bad
Habit, and a lot of us have this habit even I catch myself doing this sometimes, and I'm an avid lifter
but like many of you watching this video and
The way you have to fix it a lot of you guys are probably thinking
I'm going to show you three exercises, but it's much deeper than [that] right now your body is set in its way
It is basically saying I know that when I walk around
The normal way for me to walk is what my up my shoulders rolled like this and a normal way for me to sit is
What my shoulders ruled like this so you have to do something drastic in order to change your bodies
I guess natural position of how it normally sits and me just showing you a few exercises in the gym
Isn't going to change that [I'm] going to show you guys exercises at the end of the video
But the first thing you need to do is make that like like straight-up hardcore change
To pull in those shoulders back and so what I want you to do and so my first tip is I want you guys to
Put a timer on your phone in every 30 minutes
I want it to go off as a reminder
For you to pull your shoulders back and fix your posture [and] this could be while you're at work
sitting at your desk or even when you're at the mall walking around and just kind of doing your thing and like I [said] when
You start doing your thing and you start to forget to tell yourself to pull your shoulders [back]
You're going to go back to those old habits and a lot of guys do this too because they want to show off their traps
But they don't realize you're actually doing extreme damage to their to their spine because they're going into flexion in order to do that
So and you guys give me in the mall anyways walking by mirrors and flexing your triceps and checking out your chest
Instead of checking out those things check out your posture
And when that timer goes off every 30 minutes just really simple guys if you're sitting down or standing up timer go off
Roll those shoulders back loosen up a bit keep that chest up and then practice walking around with your shoulders back like this
Keeping your chest up and your core tight so tip number one put a timer on
Every thirty minutes every [time] it goes off roll those shoulders back and do a check
Now the second tip I have for you guys has to do with the gym in general
Whenever you guys are doing exercise is obviously especially upper body you have to make sure that you're not doing
[them] with the shoulders rolled forward and that goes with bicep curls and tricep exercises as well for example
You'll see [people] in the gym doing bicep curls like this and their shoulders are rolled forward like that
so you're not doing anything to help strengthen those stabilizers in your spine because you rolled forward if
Anything you're teaching them to stay like this longer when you guys are doing bicep curls aside from keeping your core tight
You need to roll those shoulders back pinch those shoulder blades together, and then do your movements like this, okay now
We're not specifically targeting our back obviously when we do this exercise
But [where] we're utilizing [ours]
Our spinal erectors as a dynamic stabilizer to help keep us upright throughout the movement and that's going to help strengthen that area
Same thing with tricep pushdowns you see a lot of guys when they start [using] heavy weight in
Order to get on top of the weight they do this, and they're pushing down like that
and you're just not doing [anything] for your back you which press downs the same way keep those shoulders back like this and
press Straight down and keep that chest up
Now when it comes to back exercises in General though
horrible form on any back exercise is not going to help your situation as well the dumbbell row the
Exercise that I see done wrong
99.99% of the time in the gym because dudes want to come over and grab a hundred pound dumbbell and do this and
They go up and down like this
And they're not using any of the muscles in their back
To perform the movement I can do that all [day] guys the hundred pound Dumbbell
That's very easy to do I could go to 120 if I wanted to
You guys want to actually work those muscles in your back
And you want to feel the muscles contracting and get that area stronger
What you need to do on any back exercise is make sure that when you do your movements that they're controlled and that you actually
feel
Those muscles engaging when I go like this nice and slow on the way down
I get that nice stretch in [my] back then on the way up as I pull
And I hold it here for a second I can feel all the muscles in my back tensing up and because I'm pulling back
pushing that chest out
I'm squeezing as hard as I can [I'm] working the muscles that need to get stronger in order to fix my posture
same thing with a
Seated row [I] don't have a cable machine
We're going to pretend a cable machines right there
You see guys do this go forward and then thrust it back and they just do this
You're not really activating your back doing that you're getting some activation
[you're] going to feel a pump because bloods being forced to the area doesn't mean it's doing anything for you for muscle Growth
But if you guys are doing a seated row next time I want you to do this sit up straight bring those shoulders back elbows
Back as tight as you [can]
Come forward
get that stretch in your back, and then pull back with your elbows and
really feel that tight squeeze in your back and work all those muscles throughout your
Your entire back as well as the spinal erectors and start strengthening those areas so in the gym
Make sure you have that upright form on every exercise you [can] and when you're doing back exercises
Make sure you're actually working your back now the third tip I have for you guys is
[actually] a quick routine that you can do and I want [you] guys doing it every morning and every [night] until [you] don't think you
Need to do this anymore
So it's basically going to help you get to the point to where you need to be
To where your posture is fixed and what I want you guys to do is
get [down] on the ground and
What you're going to do is lay flat now. I'm going to keep my head up like this
So you guys can actually hear what I'm saying, but when I when you guys do this movement
I want you to put your forehead on the ground
Just like that okay, so I'm going to keep my head up, but keep your favorite heads on the ground
First movement, you're going to do is you're going to make a Y
Thumbs up and you're going to go like this ten times
Okay, try not to let your hands touch the ground and do ten repetitions
As soon as you finish ten repetitions in the y position
You're going to do a cross and you can do ten repetitions and again guys your foreheads on the ground
I'm just keeping mine in the air for demonstration purposes
Soon as you finish ten repetitions here you can go back as far as you can so like a reverse y
And then you're going to go up ten times
And as soon as you finish those ten reps you can do the exact same thing, but thumbs down so ten reps here
Go to the Middle ten repetitions
Go back to the top ten repetitions
so you're doing a total of
60 repetitions for one set and I want you guys to do that
three to four times in the morning
And then do it again three to four times at night either after your workout or before bed
And that's going to really help strengthen a lot of those stabilizers throughout your back and shoulders to help fix your posture
so quick recap guys
Number one tip one set a timer every thirty minutes make sure you pull [those] shoulders back
Tip number two when you're in the gym make sure those shoulders are back
And you're actually targeting your back muscles when you're doing your back exercises and number three guys
try those movements
I just showed you
Do ten repetitions in each station [a] total of 60 reps completes one set and do three to four sets
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