Fix Bad Posture in 22 Days (BETTER POSTURE GUARANTEED!)

If you want to fix bad posture in 22 days (better posture guaranteed!), then you will want to watch this step by step video for exactly how to make these improvements. The key to perfect posture is to address the issues specifically and consistently. Here, I show you a series of six tests that you c

what’s up guys jeff cavaliere athletenext. com if you’re not crazy about your posture but you really want to do something about it we’re on the right video because i promise you if you do what i show you here in the next 22 days you’re going to be standing taller feeling better and looking better in pictures because let’s face it when our posture is bad it doesn’t look very good but that being said there are six areas that we need to focus on because these are the big ones these are the ones that trip up almost all of us and we’re talking about the thoracic spine the hamstrings and the calves on the back side and on the front side we’re looking at the abs the hip flexors and hip rotators so what i’m going to do is i’m going to give you a test for each of these areas to determine if it’s one of your weak spots and if it is i’m not going to leave you hanging i’m going to give you a step-by-step day by day plan with stretches and exercises to make sure that you turn this deficit into a strength of yours and correct your posture along the way so that being said let’s start looking at how these 22 days are going to break down all right so the way these 22 days shake out is we’re going to start on day one with a test day and i’m going to show you in a second here what those individual tests are going to be to help you to determine whether or not you have a deficit in any of the six areas i just mentioned but the important thing is that we have to work on them so whether or not you have all six let’s say three or maybe even just one you’re still going to have some work to do over the course of the 22 days the next 21 days are basically comprised of alternating focuses of stretches for your tight areas and then exercises to strengthen these areas to make sure that these problems don’t come back again on the final day day 22 that’s when we get to have some fun because we go back again and compare where you are then versus where you are now and see how much better your posture is then you realize that all your work was worth it now the first place i like to start is where i believe most of us have the most problems and that is with the thoracic spine all this texting and working on computers all the time has got some big problems in terms of the amount of flexion of our thoracic spine we need to be able to extend and extend a lot and we’ve lost that ability so we have to test that i have something called the wall splat test you approach a wall and you stand with your feet six inches away from the wall now from this point you put your hands at the 11 o’clock in the one o’clock position on that wall and you simply just squat down now the goal is to see if you can get all the way to depth with your thighs parallel to the ground if you can’t it’s a failure see because all these tests are going to be pass fail either you can or you can’t now let’s say you actually can get to depth but if your hands come off the wall or worse you fall backwards then that would also be a failure in order to pass this test you have to be able to get all the way down to parallel with your hands in contact with the wall and your balance fully intact all right so let’s say this is an area that you do not pass in how does this work well as i said on day two we’re focusing on the stretching for your areas of deficit well what this is an area of deficit your stretch you’re gonna focus on is this kneeling stretch for the thoracic spine where you put your elbows up onto a bench or a couch and then drop your chest down as much as you can and sit back on your heels this will drive you into more thoracic extension and actually stretch one of the secondary muscles that tends to get tight because of this positioning of your spine and that’s the lats all you want to do is sit and hold this position for 45 seconds for three or four reps now on the alternate day you’re doing your strengthening for this area and what we want to do is we want to reinforce the fact that the muscles on this back side here have likely gotten weak because they’re in that prolonged stretch position well guess what comes into the rescue here the face pull as always to do the face pull you simply pull your arms back behind you trying to have your thumbs beat your elbows you don’t want to pull with your elbows and have your thumb stay out in front of you you want to ideally have your arms in almost this 90 degree position and hold that position for a brief second to make sure that the muscles in that area of your upper back are getting worked now if you don’t have access to a band and you still want to play along you can do the bodyweight face pull version that you see down here again using a door frame and simply pulling your arms back the same way to work these muscles and make sure that they’re strong enough to counteract the tightnesses that you’ve been dealing with next up on our testing list i mentioned was the hamstrings so how do we assess this with this test right here it’s called the toe touch test but not this see a lot of people think that testing their hamstring flexibility is just bending forward and touching their toes not if you’re allowing your low back to round like this and go into a posterior tilt to really assess your hamstring length you have to get into an anterior tilt and the best way to do it is with a hinge so you can see if you dangle your hands in front of you and then hinge back as far as you possibly can maintaining that slight arch in your low back now i want to know can you touch your toes and if you can’t once again it would be a fail and you would make sure you include the exercises and stretches in your 22-day program so now if that was you and you needed to address your hamstrings in your 22-day program what would you do well on your stretching days this is your stretch you simply step into the wall making sure to put your foot up on the wall to get an additional stretch on your calves and from here now you reach your hands up high on the wall as you try to basically walk your chest straight ahead into the wall this is all being done with that anterior tilt of the pelvis right making sure that you have that arch in your low back and all you want to do is hold this for 45 seconds in that stretch position for four reps on both the right and the left leg and now for your exercise days with your tight hamstrings you want to focus on what’s going on in the opposite side of the joint so instead of looking at those hip extenders we’re going to look at those deep hip flexors in this case the psoas so to target this muscle all we have to do is stand close to a box with our foot flat on top of it could be a staircase if that’s what you have the idea is you want your hip to be just above 90 degrees as you see here and all your job is is to simply lift your knee up higher even if just by another three or four inches and hold that position without holding on to anything for balance to be able to do this you’re going to want to extend through that opposite hip and contract the glute on the opposite side but the key is just to be able to get into this position hold it for three or four seconds and lower down you perform these for the prescribed number of sets and reps and make sure you work both sides once again test number three is going to deal with the calves so what we need to do is this test here is called the knee touch test and once again we stand six inches away from the wall and your goal is to try to keep your heel planted the entire time and allow your knee to drift forward and touch the wall a failure on this test would be that you eithe