Habits to Fix Your Posture Instantly — Transcript

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1. 0:00If you look shorter than you actually
2. 0:01are, if your stomach sticks out although
3. 0:03you're not fat, if your physique looks
4. 0:05weaker than it should, it's probably not
5. 0:07your genetics, it's your posture. And
6. 0:08the crazy part is fixing it will
7. 0:10instantly make you look taller, leaner,
8. 0:12and more confident. So in this video,
9. 0:13I'm going to show you exactly how to fix
10. 0:15your posture instantly. Not just with
11. 0:17exercises, but with the daily habits
12. 0:19that are secretly ruining it. Most
13. 0:20people think proper posture is simply
14. 0:22about standing up straight, so they fix
15. 0:24that, they stand up straight, and then
16. 0:25within 10 seconds they go back to their
17. 0:27bad habits. That's because your posture
18. 0:29isn't a position, it's a system. Bad
19. 0:31posture actually comes from four things.
20. 0:33Tight muscles pulling you forward, weak
21. 0:35muscles that can't hold you upright, bad
22. 0:37daily habits, and your environment
23. 0:39constantly reinforcing it. So even if
24. 0:41you fix just one of them, if the other
25. 0:42ones aren't aligned, then your posture
26. 0:44will still be bad. The first thing you
27. 0:45need is awareness, because if your brain
28. 0:47thinks your posture is normal, it'll
29. 0:49always go back to it subconsciously. It
30. 0:51will become your resting position, and
31. 0:53that's the last thing that you want. So
32. 0:55you have to start doing posture checks
33. 0:56throughout the day. Just simply be aware
34. 0:58of it. When you're on your phone, notice
35. 1:00head is slouching down. If it is, fix
36. 1:02it. Raise your phone, raise your head.
37. 1:03If you're on your laptop, notice if your
38. 1:05back is hunched, if your shoulders are
39. 1:06slouched forward. If they are, sit back
40. 1:09in your chair and hold yourself up. A
41. 1:10quick and effective fix you can do in 5
42. 1:12seconds that will completely transform
43. 1:13your posture in the moment is this.
44. 1:15Throughout the day, when you're walking,
45. 1:17when you're standing, when you notice
46. 1:18that you have bad posture, simply bring
47. 1:20your shoulders up, back, and down. That
48. 1:22small adjustment will realign everything
49. 1:24from your hips, your shoulders, your
50. 1:25neck, and your head. And the more you do
51. 1:27it, the more natural it becomes, so
52. 1:28you'll notice that over time you won't
53. 1:30even have to think about it. You'll
54. 1:31naturally be in this position because
55. 1:33you do it so often. And the more you do
56. 1:35this, the more you're aware of your bad
57. 1:37posture and you constantly fix it, the
58. 1:39more subconscious it will become as
59. 1:41well. So over time, you'll naturally
60. 1:42have better posture because it's
61. 1:44something you're constantly fixing over
62. 1:46time. Next, you need to loosen what's
63. 1:48tight, because any muscle you have that
64. 1:49is tight will have to compensate, and
65. 1:51that will lead to bad posture. So if you
66. 1:53have a tight chest, it'll pull your
67. 1:54shoulders forward. If you have tight hip
68. 1:56flexors, it'll tilt your pelvis. If you
69. 1:58have a tight neck, it'll pull your head
70. 1:59forward. So, you're actually not
71. 2:01standing wrong, you're being pulled
72. 2:02wrong because of your tight muscles. So,
73. 2:04here's exactly how to fix the most
74. 2:06common ones. First, for your rounded
75. 2:07shoulders, get your hands, put them
76. 2:09behind your back, hold them like this,
77. 2:11squeeze your shoulder blades together,
78. 2:14and lean back. Go back as far as you
79. 2:16can, hold it for 20 seconds, come back
80. 2:19up, and repeat three times. You can also
81. 2:21sit on the edge of a platform, a chair,
82. 2:23a bed, it doesn't matter. Bring your
83. 2:24arms straight to the side, keep your
84. 2:26feet flat on the ground, and shift your
85. 2:28weight back keeping your core tight.
86. 2:30Hold it for 15 seconds, and bring it
87. 2:32back up, and repeat three times.
88. 2:34Finally, put your feet, butt, and back
89. 2:36against the wall, then put your hands by
90. 2:38your side where your elbows and your
91. 2:39hands are touching the wall. Bring them
92. 2:41slowly above your head, all the way up,
93. 2:44and then back down. This is actually an
94. 2:46exercise that will fix everything from
95. 2:47your neck, your head, your shoulders,
96. 2:49and your pelvic tilt. This one, repeat
97. 2:51it for 12 reps, and repeat it multiple
98. 2:53times throughout the day. Next, for your
99. 2:54hunched neck, lay down on the ground,
100. 2:56bring your hands behind your back, bring
101. 2:58your elbows down to the ground, raise
102. 3:00your elbows up, squeeze, bring it back
103. 3:03down, and repeat this 12 times. And
104. 3:05while you're doing this, make sure your
105. 3:07head is elevated off the ground. Don't
106. 3:09rest your chin on the ground, because
107. 3:10you want your neck muscles to actually
108. 3:12be activated. Another exercise you can
109. 3:13do is lay off your bed or something
110. 3:15that's high, and you're going to do
111. 3:17reverse neck extensions. So, let your
112. 3:18head hang off the bed, raise it back,
113. 3:21squeeze, and bring it back down, and
114. 3:23repeat this 12 times. And then, you can
115. 3:25lay on your back and do the exact same
116. 3:26thing, but this time raising your head
117. 3:28upwards this way. Again, 10 to 12 reps.
118. 3:30This will strengthen your neck muscles
119. 3:32keeping your head upright, and also will
120. 3:34give you a nicely defined neck, which is
121. 3:35what boxers have. So, it's a win-win.
122. 3:37Next, for your anterior pelvic tilt,
123. 3:38which is what gives you that fat belly
124. 3:40look, your back is naturally arched, you
125. 3:42look like Donald Duck. This one is a
126. 3:44very common issue, and you want to
127. 3:45strengthen your hip flexors and your
128. 3:47glutes to balance it out so that you
129. 3:48come back to this natural position. The
130. 3:51first thing you're going to want to do
131. 3:52is this stretch right here for your hip
132. 3:54flexors. Put your knee on the ground,
133. 3:55your leg forward, lean forward, and
134. 3:57you'll feel the stretch right here in
135. 3:59your hip flexors. Hold it for 10
136. 4:00seconds, bring it back, do the exact
137. 4:03same thing on the other side, and do it
138. 4:05on each side four times. Now, to
139. 4:07strengthen your pelvic and your glutes,
140. 4:09which is what's causing that arched
141. 4:10back, you want to go into a glute bridge
142. 4:12like this. What you're going to do here
143. 4:13is bring your pelvic down and bring it
144. 4:15back up. Bring your pelvic down, bring
145. 4:18it back up. It kind of looks like you're
146. 4:19humping the air, but you'll feel it in
147. 4:21your lower back. Let it relax, bring it
148. 4:23back up, let it relax, bring it back up,
149. 4:26squeezing your glutes and squeezing your
150. 4:27lower back. Oh, that one is really good.
151. 4:30Now, this is the part nobody talks
152. 4:31about. You can't fix your posture with
153. 4:33exercises or in the gym if you spend the
154. 4:36other 10 hours of your day ruining it.
155. 4:38If you're constantly looking down at
156. 4:39your phone, slouched over on your chair
157. 4:41when you're on your laptop, this makes
158. 4:42up 80% of your movement throughout the
159. 4:45day. So, if this is off, it doesn't
160. 4:46matter what you do in the gym, what
161. 4:48exercises you do, because most of your
162. 4:50day is causing you to have bad posture.
163. 4:52So, you have to fix that. That is the
164. 4:53root of the problem. That's why your
165. 4:55environment either fixes your posture or
166. 4:57completely destroys it. So, make sure
167. 4:59where you're spending most of your day
168. 5:01is promoting proper posture. Raise your
169. 5:03screen to eye level, sit all the way
170. 5:05back in your chair, keep your feet flat,
171. 5:07bring your phone up instead of your head
172. 5:08down. They're small adjustments, but
173. 5:10they matter so much because you're doing
174. 5:11it for the most part of your day. For
175. 5:13me, one of the most important aspects
176. 5:15and investments for my posture is my
177. 5:17chair. I'm constantly sitting at my desk
178. 5:19editing videos, working, answering
179. 5:21emails for hours every single day. So,
180. 5:23the chair I sit in needs to be
181. 5:25supporting my posture. So, recently I
182. 5:27upgraded my setup to the Secretlab Titan
183. 5:29Evo Nano Gen Edition, and it's been one
184. 5:31of the best decisions I've made for my
185. 5:32posture. Because good posture should
186. 5:34feel natural. You shouldn't have to
187. 5:35force yourself to sit upright, and this
188. 5:37chair helps you do exactly that. It also
189. 5:39looks sick, has a bunch of colors,
190. 5:41custom designs, so it actually fits your
191. 5:43setup instead of ruining it. But, the
192. 5:44real upgrade of this is the engineering.
193. 5:46The material is very high quality. The
194. 5:48best part is the adjustment. You can
195. 5:50literally adjust this chair so that it
196. 5:51molds to your body. When I sit in this
197. 5:53chair, I feel like it grabs me and
198. 5:54forces me into proper posture. Cuz
199. 5:55you've got the four-way L adapt lumbar
200. 5:58system. You have a nozzle like this on
201. 5:59both sides. One of them inflates or
202. 6:01deflates the lumbar support. The other
203. 6:04moves it up or down. This is to match
204. 6:05that natural curve in your back. So,
205. 6:07it's basically adapting to your spine
206. 6:09instead of forcing you into a position.
207. 6:10It also has a US ergonomic certification
208. 6:13which proves it's properly made. And you
209. 6:14can adjust everything. Armrest up or
210. 6:16down, forward or back, even side to
211. 6:19side. I can recline the chair or bring
212. 6:21it all the way forward so that it
213. 6:22supports me when I'm working. I can move
214. 6:24the whole chair back so it's completely
215. 6:26reclining. And now, if I recline the
216. 6:27chair, it literally turns into like a
217. 6:29bed. It has a magnetic head pillow so
218. 6:30you can place it wherever you want. Bro,
219. 6:32I've been through a lot of chairs and
220. 6:33you'll see me using this chair for a
221. 6:35very long time. Nothing compares to it.
222. 6:37It fits my setup. It looks sick, but it
223. 6:39also supports my posture. If you want to
224. 6:41get your own Titan Evo chair, click the
225. 6:42link in my description or the pinned
226. 6:43comment at the top. Now, this is where
227. 6:46most people mess up. They stretch, they
228. 6:47do the mobility, all the exercises, but
229. 6:50they don't strengthen their muscles.
230. 6:51That makes it so that if you stretch,
231. 6:53you're flexible, so you can get into
232. 6:55proper posture. But because your muscles
233. 6:57are not strong enough, you can't stay
234. 6:59there permanently. So, as soon as you
235. 7:00stop thinking about it, you
236. 7:01automatically go back into bad posture.
237. 7:03This is because your upper back holds
238. 7:05your shoulders back, your core
239. 7:06stabilizes your spine, and your glutes
240. 7:08controls your pelvis. So, if those are
241. 7:10weak, you will automatically have bad
242. 7:12posture no matter how hard you try.
243. 7:14That's why you need to have a balanced
244. 7:16workout routine that strengthens each
245. 7:18part of your body. Each different day,
246. 7:20you focus on different muscle groups.
247. 7:22For example, on your back day, you do
248. 7:23rows or face pulls for your upper back.
249. 7:25Every workout, you finish off with 10
250. 7:27minutes of abs or you do exercises such
251. 7:29as planks for your core. On your leg
252. 7:31day, you do glute bridges for your hips.
253. 7:33The more you train these, the more your
254. 7:34body will naturally become stronger and
255. 7:36balanced. And as a result of that,
256. 7:38you'll naturally have better posture.
257. 7:39For example, you ever see people that
258. 7:41have like very strong backs? They
259. 7:43naturally just stand upright. Their
260. 7:45shoulders are forced the back. Versus
261. 7:47someone that has a very weak back, you
262. 7:48see that they're hunched over. They have
263. 7:50a rounded back. I mean, there's many
264. 7:52reasons to work out and to get into
265. 7:53shape. Having better posture is just one
266. 7:55of the many benefits you'll get from
267. 7:56working out. Now, the final piece is
268. 7:58your habits because your posture is not
269. 8:00something you fix one time. It's
270. 8:02something you need to practice every
271. 8:03single day. But, I just want to
272. 8:04reiterate this. It doesn't matter how
273. 8:06much you work out, how many mobility
274. 8:08stretching exercises you do because 85,
275. 8:1190% of your day you are doing your daily
276. 8:13habits, which is sitting at your desk,
277. 8:14looking at your phone, walking,
278. 8:16standing. Your habits during that time
279. 8:19is the most important. So, do the quick
280. 8:21fix of shoulders up, back, and down. Be
281. 8:23aware of your eye level, not looking
282. 8:25down, always keeping it leveled with
283. 8:26your screen or your phone. Even doing
284. 8:28the exercises I showed you, you'll
285. 8:29notice a big difference before and after
286. 8:31you do them. Just remember, every small
287. 8:33action you do either ruins your posture
288. 8:35or improves it.