with it. So, let's get back into our original stretch. Take
point, throw more repetitions in. If the exercises help,
back and shoulder blade towards the other side. It's really
as much as you can. You should feel a ton of muscles getting a
you'll notice is it opens up the other side just a little
instead of going straight with it, what you want to do is
going to feel a deep stretch warming through the whole back
always throw more repetitions in at that point so this is one
bit differently the final position is the W so kind of
slow, controlled breathing. Just let as much tension out as
like it's hitting the back just a little bit better, at that
one side. So, I'm tilting a little bit towards left. What
you're going to notice that one certain let's say the field
feel a deep stretch forming in the chest shoulders but more
rocking your whole body kind of like taking your bottom towards
bit more. So, if you're tilting a little bit towards your left,
for this one, we're going to get back into our original
do this whole complete cycle about two to three times but
please support the channel by giving this video a like and
one hand, put it on the back of your head and now, wing your
tension out as much as you can from there relax on the next
seconds and do nice slow control breathing let that
angle your body moving through your waist and tilting towards
off by tucking your chin towards your chest and then
allow my chest to go down and forward as much as I can. It'll
take this one to the next level, we can put in different
intensify that stretch in the upper back. I also like to
roughly at 90 degrees, and then I'm going to scoop my upper
hold this one comfortably for 20 to 30 seconds but if it
you're going to repeat this one one more time. On the next
can the more that we do this the more that you're going to
motions to target the back just a little bit differently. So,
you feel that you're going to hold this one for 20 to 30
and body. When you can't go any further, take your fingers
a try on your left, also give it a try on your right just to
of my favorite stretches for improving back posture it's
just going to lean forward with our body weight as much as we
field goal and at that point just repeat you're going to
to keep the muscles loose also help avoid soreness but with
trying to pinch the shoulder blades as much as you can once
goal right here just offers the most amount of relief you can
on all fours you can do this one in bed or on a floor start
position movement from here very straight forward we're
in the neck start to fire you're go to hold this position
legs together and then put my arms up like this into a Y
can relax and to take it to the next level you can always throw
stretching you can do them throughout the day anytime that
one for 5 seconds. You going to relax and then you're going to
really feel it around my shoulder blades. So, challenge
blades start to fire. So, really focus on driving up as
to a wall or a door and have your whole backside flush
five seconds. You're going to relax and then the bridge
against it for support. I like to have my legs roughly hip
chest once you feel that you're then going to make fist with
part, what we're going to focus on is a little bit more in the
possible with your arm strength. When you do this,
slowly for five complete repetitions. In the second
When the chest muscles become they tend to draw us forward
yourself to lift off as much as you can. You want to hold this
begin with we're going to start with what is known as a head
and upward towards the ceiling while pressing into the lower
into it just a little bit more but try to do this one nice and
like a head retraction and then wing our elbow backward as much
repeat this one five to 10 times and with each repetition
body is going to lift off of it. The key with this though is
your hands and then put them in the small of your lower back
you're going to feel a ton of muscles start to fire in the
it anytime, anywhere including at work. It's a two-part
process. I like to do this one again for about five complete
back with your hands. You'll feel a deep opening stretch
you press into the door, what you're going to notice is your
strengthening exercise is great because you can pretty much do
side right here, and then press our elbows into the door. As
rounding the back and giving us that rounded shoulder posture
facing away from me and let's just push our palms backward as
upper back. So, let's start by getting into position. Go next
part, we're going to focus on lengthening the chest muscles.
much as you can. Try to hold this one for about three to
you need to quickly improve your back posture and the first
suffer especially after sitting in front of a computer all day
much as we can until you feel a deep initial stretch into the
energy, you can always throw in another set or two. This next
repetitions and if you feel like you have a little bit more
more that you put your feet out in front of you the harder it
you're going to feel a ton of muscles in between the shoulder
width apart and put your feet slightly out in front of you.
right on my side. What I'm going to do is use my arm
the child's pose to the next level and hopefully get some
right here and crawl forward just a little bit more to
really easy daily exercise that's pretty much going to
important to scoop with your shoulder blade. So, reach over
maybe subscribing too. If you have any comments or questions,
notice the muscles get hit just a little bit differently. So,
elbows, bend them at 90 degrees, and then put them
please leave them below. I'll get back to you as soon as I
position we're going to do a U or what I like to call the
keep everything in balance. We can also do upper back
child's pose but I'm going to take one arm off, bend my elbow
it's really going to target that right side. So, give that
very deep stretch around that shoulder blade. Also, give it a
try on the other side. So, with this one, we're going inwards
notice this time around the muscles get hit just a little
rotation. This one's going to target the shoulder blades. So,
repetition, try to build into it just a little bit more. To
upper back a little bit more love. I'm going to then take my
really open up in between the shoulder blades. You want to
possible. From there, you're just going to relax and then
you can only go up a little bit because you have tightness,
give that a try on both sides and if one position just feels
start to fire. The core, the back, the glutes, the legs,
flat. We're going to do the basic bridge first and then I'm
whole back and body but I'm going to show you how to take
elbow like this upward towards the ceiling. Again, you'll
your heels. The more that you go back, the more that you're
retraction take two fingers put them on your chin drive your
squeeze my glutes. Take your hands, put them right on your
the scapular bridge. This one you'll probably want to do on a
bed. So, let's start by lying flat on our back. Knees feet
with it. On the next one, we're going to focus on going outward
warmed up, going to move on to the most important part,
feels good, you can hold it for longer. I also like to do nice,
floor but if your mattress is firm enough, you can do it in
target everything throughout the whole body. It's known as
pain or tightness relief. So, after we have the muscles
better results to get into position we're going to start
you feel muscle tightness build or your posture starting to
differently but give this one a try and it's a perfect exercise
repetitions. To take this to the next level, let's show the
called the child's pose and it can pretty much open up the
posture but help maintain it, you have to make sure all the
right here during this exercise so next I'm going to put my
taking our elbows down towards our body like this but I try to
head backward as much as you can until you feel the muscles
counterclockwise motion, switch it up and go in reverse and
importantly in between the shoulder blades really focus on
long this one is known as the YUW I do this one here at the
office quite a bit we're going to go next to a door frame to
right like this going upwards is the most tight, painful, or
relax and then I like to do this one for about five
what we want to do is push our head backward like this kind of
throughout the upper back especially in between the
challenge in the final part we're going to focus on
feel a deep opening stretch in between the shoulder blades.
my shoulder blades and chest upward. When you do this,
direction too. So, if you're bend going like this in a
stretching stretches are perfect to do after exercises
possible. So, as we get to the bottom, I'm going to pretty
much take my hands right here, hook the back of my head,
this one comfortably for a couple seconds and then swing
try to build into it just a little bit more from there you
bend them roughly at 90 degrees, put them off to our
to keep your back straight so don't lean into it like this
movement from here very easy. We're going to take our elbows,
everything that helps support back posture. I like to hold
this one comfortably for about 5 seconds. From there, I just
but as we go down, really try to flex into it as much as
exercise that you can use throughout the day anytime that
seconds. I just relax. On the next repetition, I try to build
go up really slowly. As you get to the top, stop right there.
will be so give that a try if you want a little bit more of a
come down like this to the middle part. As we get to the
in another set or two to make this one more challenging the
but instead, press yourself away from the door as much as
part first. You're just going to take a big swing up like
try to put all of your body weight onto your heels. So, the
so what I'm going to do is take my arms off to my side palms
chest but more importantly, throughout the whole back. I
as we can. While you do this, allow the chest to go forward
That way, you can lean your body weight into the door and
focus on doing is that movement for a couple more repetitions
shoulder blades. I like to hold this one right here for about 5
weakness, or just general discomfort, do the best you
ceiling until you feel that your body is in a nice straight
little bit different than extension. So, let's start
can. Over time, you should gain strength and flexibility to get
into this position but you should feel a ton of muscles
line pretty much from your knees to your hips to your
shoulders. If you're unable to get into position, let's say
we trace the bottom part of the eight, we're going to do the
strength to press into the floor like this and then lift
really activate more in between the shoulder blades. So, let's
start off by tightening our core muscles. That is taking
to do throughout the day anytime that you need quick
going to take it to the next level and show you how to
strengthening exercises. If you not only want to improve back
hips. You're going to drive your hips upward towards the
our belly button towards our spine. From there, I'm going to
muscles that support the back are nice and strong. Here's a
then at that point, it'll hit the muscles just a little bit
challenging or the muscles start to relax a little bit
achies, the most challenging. At that point, what you want to
notice that one certain spot like let's say going towards my
back up like this but you want to do this for a couple
That's where we really want to focus on extension. So, your
repetitions and when you do this too, you're going to
Hold this for a second or two and then you're slowly going to
head backward like this and also your shoulders until you
right in the middle of the eight. I'm going to do the top
take this one to the next level, you can switch up the
more and then from there kind of build back into it. To
until you feel that movement really start to not become
to be felt pretty much all through the back. Again, hold
middle part, again, we're going to take a big swing like this
pulling my chin towards my chest and allow a deep stretch
blades like this backwards kind of taking your chest
extension. That's a backward movement of the back. So, as
part of the eight, we're going to do what is known as
this. Make sure to feel a lot of muscles fire in the back and
trace this eight with our elbows and as we trace the top
deep stretch forming in the back. It should feel just a
you trace, really focus on trying to bring your shoulder
want we'll give you a couple notes. What we want to do is
figure eight but trace it with our elbows. Before we start, I
taking your elbows and chest forward until you feel a really
kind of lock your knuckles like this. Your elbows go straight
opposite. We're going to do flexion. So, it's kind of like
to work a ton of muscles in a short amount of time. You can
than what is known as the figure eight. This one is going
through exercises and I can't think of a better one to do
first step because it's going to bring blood flow in to
within 30 seconds so let's get started and fix that bad back
last as a bonus all of the exercises can be done at home
break the video up into three separate parts. Each part is
rounded shoulder appearance but also because of weakness and
So, think using a cellphone all day long and it gives that
St. Joseph, Michigan. In this video, we're going to go over a
stretch forming especially in between the shoulder blades. As
focus on taking a big wide swing as much as possible as we
I'm going to place them right on the back of my head. Just
ahead. Just like the name implies, we're going to do a
do this one standing or seated. So, I'm going to take my hands.
makes it less likely that you irritate those muscles later on
improve circulation it increases flexibility and just
Stay tuned.
can. Thanks for watching.
forward and upward towards the ceiling. You should feel a deep
tightness in the back itself. So, to fix this, I'm going to
posture right now for good so let's start by warming up the
muscles and the soft tissues this is a really important
require no equipment and you may find get quick results even
order so start with the first one work your way towards the
different they are meant to work together in hustle in
this is because of tight chest muscles that draw us forward.
very easy-to-follow step-by-step guide that can
quickly improve bad back posture. What usually causes Hey, everyone. Dr. Rowe coming to you from SpineCare in
In this video, I'm going to show you how to fix your bad
back posture in a very easy to follow, step-by-step guide.