Correct Your Posture in Just Minutes!

Computer work can cause neck and back pain, but these simple posture exercises can help fix it!

if you find yourself looking like this by your computer cuz you’re sitting there all day like I used to get from working on the computer for 13 hours a day you’re going to get a lot of tension in your neck in your back and you’re going to keep trying to raise your posture up but then as soon as you forget about it you come right back down to this position right here today we’re going to show you how to completely reverse that to put your head over your body and keep it there you’re about to learn an amazing fasal stretch that will take your posture from slouched to completely upright when I was in practice for 30 years I didn’t learn about fascia fascia is the thing that gives the shape around the body and fascia extends Way Beyond the joints you’re about to learn a routine that I recommend you do every single night until you commit it to memory I do these stretches before bed to be able to take your posture from down here to all the way up here so go ahead and save this video and follow this routine step by step as we take you through these simple exercises to transform your fascia let’s begin for this one you’re going to need some type of uh Rod or pole maybe you could take a broom and unscrew the bottom of the broom if you don’t have something around the house maybe you can get something like this like a band where you can hold this in back of your head now for this one it’s really important that you maintain a really good posture so when you start out doing this you might be very very stiff but try to do the best you can so we’re going to be holding some type of pull or some elastic band as far back as you can as you laterally bend to one side so we’re going to start off going to the right side go to neutral and go to the left side this is one of my favorite exercises and I’ll tell you if you’re sitting all day or you have a lot of stiffness it’s going to greatly open up your rib cage your upper back and you’d be surprised how much your neck is going to be very loose when you’re done with this again this is working on the entire fascia that extends Beyond just the joints in your shoulders and your neck because all this fascia connects down also through your lower back it’s very rare that we actually stretch in this lateral motion all right for this next one we’re going to be doing rotation now this is going to really help the upper rib cage your shoulders as well as your neck of course you’re going to be standing we’re going to take that same pole or that elastic band and we’re going to rotate starting to the right side and so as you rotate all the way to the right side you’re going to kind of pause try to go as far as you can pause and hold that and then go around to the other side pause and hold that position we’re going to go back and forth repetitively here’s another motion that we rarely get as we sit behind a desk all day and that’s rotation usually you’re going to find one side is going to be more restricted so you’re going to work on that until you have symmetry between the left and right side all right good you should already start feeling more relaxed and you probably notice that your breathing is more calm as well all right in this next routine this is one of my favorite ones because when I first started doing this I was very very stiff we’re going to extend back as far as we can going backwards and then back up to neutral now what you’re stretching in this motion is all of the connective tissue in the fascia on the front part of the rib cage underneath your clavicle through the abdomen so we’re stretching ing all that as we go backwards even though you might feel it in your back as well because you’re also stretching some of the fascia that is inside your body on the front part of your spine okay now we uh approach the last exercise in the routine this one I call the Matrix all right so this is how you do this make sure your legs are about shoulder width apart bring your arms out to the side and you’re going to flex to your left side foot first with your arms out to the side now as you laterally Flex all the way down to one side you’re now going to raise your left arm up and your right arm backwards I don’t know if you’ve ever saw the movie The Matrix but this is like avoiding the bullet and then we’re going to twist over on the right side and laterally flex and do the same motion bringing your right arm up and your left arm back and then we’re going to repeat to the opposite side this might take a little while to get down but just watch the person doing this and try try to mimic them as close as possible so as you’re doing this motion you’re going to find that this is like the ultimate and laterally flexion rotation and extension with your shoulders you’re taking this fascia and you are just stretching it out creating a lot of space in your upper back and your neck when you’re done with this you’re going to sleep like a baby you’re going to feel real good it’s a wonderful exercise if you get stiff and also just to exercise your fascia do this routine every day until you actually get it down as a habit and you remember these motions then you don’t need to watch it but this is a great routine I do this every single night it really helps sleeping and it’s really good for posture and neck pain as well all right so we’re done and I will see you tomorrow