>> MARK: Hi, I'm Mark Perry, the creator of BuiltLean
and one of the most frequently asked questions
I get is how to improve posture. And so while posture
is a very big topic, I'm hoping to touch upon
how to improve rounded soulders or hunchback posture.
Which a lot of working professionals get from sitting in a chair.
And so if you're slouching in your office chair all day long,
what happens is your chest muscles tighten
which internally rotate your shoulders and also pull your spine fowards
while at the same time, your upper back muscles can loosen and weakened,
and so these five exercises I'm about to show you right now
are gona help leave tension in your chest, while at the same time strengthening
those posture muscles in your upper back.
What I'm hoping for you to do, is choose three of the five exercises
I'm gonna be showing you with one of the exercises being a chest exercise.
Okay, so the first chest exercise, is actually a chest stretch.
So how it works is you're going to do is face the corner of a wall,
extend your arm outwards, and really kinda cupping the wall, turn left
so if you've right arm now you are gonna turn left
and then feel the stretch on your left.
You are going to hold this position for 30 seconds,
repeat with the other side,
for a total three sets.
The second exercise is a chest compression with a massage ball.
You can also use a tennis ball as well if you don't have access to a massage ball.
How it works is you are goint to apply pressure
using the ball onto your chest.
Size the ball into your chest for about 30 seconds and then
repeat for the other side of your chest.
you are gonna do this for, again, 30 seconds each, for three sets.
The third exercise is the upper back foam roller.
And how it works is, you are going to lie with your back
on a foam roller. Right underneath your shoulder blades
you are gonna lift your hips up, and roll fowards
about an inch, and then drop your hips down again and you are gonna repeat this
until you get to right about the bottom of your neck
and then you are goint to come backwards again so that it's
back right behind your shoulder blades. you are going to repeat this for three sets
and one more thing if you feel any tightness, lets just say right below your shoulder blades
you can actually roll that area out for
a good 10 to 15 seconds, it's gonna feel really, really good.
The fourth exercise is the Prone-y extension
and this exercise is particularly good
because you are going to be heading your shoulder blades,
you are gonna be strengthening your upper back postural muscles and your lower back
as well.
And so, how it works is, you are going to be lying face down on the floor,
you are gonna put your hands above your head in a Y with your palms facing down.
You are going to lift up your torso, as well as externally rotating your shoulders.
You are gonna hold the position for 5 to 10 seconds, and then go down.
You'll be doing this for 8 wraps of 3 sets.
The fifth exercise is the close grip row.
And so, you can use either a cable machine or a resistance band,
which is the one I'm gonna show you right now.
So you are gonna take a resistance band, wrap it around a stable object,
roughly chest height.
You are gonna extend your arms,
and slowly pull in and retract your scapula, which means you are squeezing
your shoulder blades together.
It's helping lengthening your chest. You are gonna slowly resist the band
and lower it, and repeat for 15 repetitions for three sets.
I think that if you apply these exercises, a few times a week to your exercise regimen
it's gonna make a huge difference in your posture.
Your shoulder's gonna be back, your chest is gonna be out,
your posture losses are gonna be much stronger
and you's gonna look and feel a lot better.
So, I hope this was helpful for you, thanks for watching and
I'll see you next week