- Oh, all right.
We are gonna show you how to get perfect pasture
with three stretches.
They're simple stretches.
They don't take long.
You can do them throughout the day.
So hold on in 9.3 seconds, we're gonna get
on with the program.
- Stick around.
♪ Bob and Brad ♪
♪ The two most famous physical therapist ♪
♪ On the internet ♪
- Posture, posture, and more posture.
- Marsha, Marsha, Marsha.
- That's got to do with posture?
- Eh, you go ahead.
- I'm out of the loop.
Anyways, Bob and I talk about posture.
Everyone, not everyone, a lot of people are aware
of posture helps your appearance, man.
It helps your appearance.
How healthy you are. - Breathing.
- Your breathing.
- No pain.
It's very critical.
But we oftentimes find ourselves slouching
into this without being aware of it.
Muscle memory practice and you'll get it
with very short exercises.
The first one we're gonna show over this way.
Come on.
Simply go to a wall.
- You need a wall.
Put your butt up against the wall.
Your shoulders, straighten and flatten your shoulders out.
And then actually go into the W position.
You can go higher if you'd like to stretch it.
Now you're gonna find out
some of you will go this, this.
Shoulders, it's gonna be getting tight
and then you cannot get your head to touch the wall.
Then you know this needs to be worked on.
So we do chin tucks and you're just gonna stand here
and do five chin tucks.
If you cannot touch the wall,
add a little over pressure gently.
If you're going into pain, that's too much pressure.
Be gentle.
It'll come with time.
Okay, make sure you don't look up, that's cheating.
In like this.
There we go.
So you're gonna do that.
After that, if you don't have a wall available
and you're walking around at work
or wherever, you can simply take a broomstick,
a booyah stick, whatever you want, and go over the top.
And while you're in this position, squeeze
the shoulder blades back and it's kind
of like the W position on the wall.
And then bring the stick down to head level.
And you're gonna feel a nice stretch across here.
Your posture muscles on the backside are gonna be working,
strengthening that.
And take your head and do chin tucks
until the back of your head touches the stick.
And you're gonna do that.
Five repetitions is all.
You can work this.
You'll feel the stretch.
Okay?
And if you cannot get the the stick back
down here 'cause it's too much, that's okay.
Just do the best you can.
You can still do the chin tucks.
It will come with time.
All right.
That'll take you about 15 seconds.
Do that five to six times a day.
We've got one more option.
And the last one is something you can integrate
with your walking.
No matter how far you walk, simply take your hands
behind your back, grasp them together
and then shoulders back, chest up and out, chin back,
perfect posture and actually walk that way.
Looks a little funny but not too bad.
If you're like me and you have tight shoulders and it's kind
of challenging to reach that far back, you can take a stick.
Obviously a long one is not as good
'cause you'll bump into things if you're walking.
But it's here.
And if you just wanna do this stretch,
out and back, out and back.
And you can do this with your hands clasp together
or with the stick.
You can walk with a stick if you've got room.
Anyways, that's a nice stretch to do.
So you can do things walking, standing in the open,
up against the wall, put it into your life integrated.
So just do a few of them every hour or so.
And it's gonna remind you to keep tall, posture perfect
and be very happy with it.
- You'll look good.
- Yeah, makes a big difference.
Enjoy your posture.
(upbeat music)