[Music]
hi guys hope you're well poor posture is
no longer the exception it is now the
norm in society and if you look around
if you look at pictures that say if your
parents are grandparents or
great-grandparents and contrast it with
pictures of people today you'll see just
a massive difference in terms of
structure but did you also know that
poor posture is a leading cause of back
pain so this is what I do I give five
simple steps to all my patients and I'm
going to share these with you today that
almost always do to the trick but before
I start the video if you could do us a
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along with the video I know it's easy to
forget about your posture when you're at
work sitting behind your computer
engrossed at work or sitting behind the
wheels of your car yet slowly but surely
if you don't take steps to lengthen and
strengthen your spine eventually what
happens is your shoulders begin to
hunched forward and you become a more
rounded position and eventually over
time you develop this complacent pattern
and you lose the ability to stand
straight and tall again so when you take
on board these tips I'm about to give
you I just want you to remember a few
things
remember that mastery comes through
repetition you remember the movie Karate
Kid wax on wax off another thing is none
of these things are hard they're very
easy to do they're easy but they're not
simple okay and what I mean by that is
you have to implement these into your
lifestyle and you have to keep out these
things and it ultimately they will
become second nature for you okay here
we go we're gonna start with the first
one I could talk all day about sitting
I've written a book on sitting I've done
tons of videos and talks on this in fact
I'm gonna link the sitting video above
but the main thing is if we have to talk
about the elephant the room of sitting
and if you want to get just one thing
right get the main thing right make sure
every time you sit your hips are always
above your knees what this does is set
your spine back in a natural s-curve and
it engages the core muscles it takes the
stress away from your spine your discs
and puts it back onto these foundation
muscles your core muscles sitting is an
independent risk factor for not only
just poor posture but back pain as well
so it is imperative
that you engage in intermittent movement
throughout your day make it a point to
interrupt your sitting at least every 15
minutes which equates to 35 times a day
now remember these can't all be done at
once they have to be spread throughout
the day and alternatively if you really
want to hit it out of the park so to
speak you can incorporate my own
personal foundational exercises that are
in my book two things about standing
when you're standing you always want to
make sure your knees are slightly bent
now I I don't mean walking around like
you're a gorilla or something like that
just bent enough that you feel that your
muscles are engaging what this does is
puts the stress or load into your hips
and your leg muscles and away from your
delicate discs and joints of your spine
and so what you're doing is you're
trading your think about your hips does
that big tree shock and your spine is a
toothpick you're putting all that stress
right into the tree trunk and keeping it
away from your spine your spine should
be loose and flat flexible your hips
should be rock-solid and that should be
taken to load okay the other thing is
when you're walking around make sure
your hands are externally rotated and
what this does is open like your palms
facing up what this does is it opens the
shoulders up it squares your shoulders
up and it improves your breathing and it
pulls up on the pelvic floor muscles
don't worry nobody's paying attention
just do it and over time you're going to
develop a great pattern and lastly if
you're looking for my advice on a simple
exercise you can do our simple stretch
you can do throughout the day is a
simple yoga posture you look this one up
it's called the warrior and a warrior is
a really good one because it stretches
out this shoulder it opens up the hip
flexors and pulls up on the the pelvic
floor muscles it's a wonderful way to
stretch your spine throughout the day I
know these tips will help they've helped
countless of people throughout the years
of my practice the only thing is you
just need to implement them keep Adam
stick with them they'll become second
nature I hope you like this video and we
will talk to you real soon thank you