How to Fix Slumped Posture (NO MORE SLOUCHING!)

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By ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

How to Fix Slumped Posture (NO MORE SLOUCHING!)

About This Class

Have you ever wondered how to fix slumped posture? In this video, I am going to show you why you suffer from slumped posture and how to fix it so that you can stop slouching once and for all.

It starts first by identifying what is causing your bad posture in the first place. You are most likely slouching with rounded shoulders due to a weakness and lack of mobility in your upper back, specifically the thoracic spine. Not only is it causing your shoulders to round forward, but it is also affecting the posterior pelvic tilt that you are likely suffering from as well.

While some may argue that your posture doesn’t matter, as a physical therapist, I disagree. I find that posture can affect everyone both inside and out of the gym. If you don’t believe me, try this out; slump forward, slump forward and allow your shoulders to round. Then, try raising your arm up overhead. You won’t be able to get it all the way up. Your humerus will actually get blocked within the shoulder joint, preventing you from being able to raise it all the way overhead.

If you are someone who works out, that means that with this bad posture you will run into difficulty to effectively press weight overhead, such as with dumbbells or a barbell. In everyday life, you might find it difficult to put something away above you because of the difficulty in getting your arms up.

Now, to feel what it would be like to stand with good posture, stand in front of a straight line and turn your toes out. Contract your quads and squeeze your glutes together. From here, make fist and place it against your chest with your thumb resting on your sternum. You should notice a slight downward tilt of your knuckles. Now, retract your shoulder blades and raise your chest upwards, bringing those knuckles to parallel to the ceiling.

Since you know what it feels like to stop slouching and to stand in good posture, it’s time to implement the fix, which is a daily 5 minute routine consisting of just 5 simple exercises. Two exercises to strengthen and mobilize the thoracic spine and two exercises to work on the strength-endurance of the glutes. It’s not just about having a glutes that are strong, but having the ability to hold them in the right position for an extended period of time. There is also a combination exercise that will target both the thoracic spine and the glutes all in one move.

Perform the posture fix routine as follows:

A. Supermans x 30 sec

B. Glute Bridge Marches x 30 sec

A. Supermans x 30 sec

B. Glute Bridge Marches x 30 sec

E. Bridge and Reach Overs x 30 sec

 

C. Kneeling Thoracic Drops x 30 sec

D. Wall DL’s x 30 sec (right leg)

C. Kneeling Thoracic Drops x 30 sec

D. Wall DL’s x 30 sec (left leg)

E. Bridge and Reach Overs x 30 sec

 

The Supermans exercise is a thoracic strengthening exercise that will help target the muscles of the upper back and in-between the shoulder blades. Weakness in these muscles allows for the upper back to round forward, taking with it the shoulders, causing them to round as well. To have good posture, you need to make sure these muscles are strong enough to keep you upright.

The Glute Bridge Marches will work on the strength endurance of the glutes. It is important to note here that you want to avoid any dropping of the hips / pelvis at any point, whether than be sagging down or tilting to one side in order to raise the other leg off the ground.

Kneeling Thoracic Drops will work on mobilizing the thoracic spine and as an added bonus, will help stretch the lats, which we know are an internal rotator of the shoulders. If these muscles are too tight, they will actually assist in pulling your shoulders forward.

By performing the Wall DL’s you will be getting good activation of the glutes through their function of hip extension. When your knee comes forward and reaches the wall, you want to make sure that the standing leg allows for the hips to reach all the way through and forward.

One of my favorite exercises to help correct bad posture and to feel amazing every single day is the Bridge and Reach Over. This posture exercise not only targets mobility of the thoracic spine with the reach over to each side, but doubles as a glute strengthening exercise by having you perform a bridge with each repetition.

If you’re looking for a complete workout program that will fix your posture but also help you to build a ripped athletic body, be sure to head to athleanx.com and check out the plans that are best suited to your current goals.

For more videos on how to fix your posture and a daily posture routine that you can follow, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

 

Meet Your Teacher

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

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THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

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