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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. We’re talking all about posture today and
if there was a representation of poor posture, it was this young man right here, Jesse. And I know we’ve been infatuated with the
muscle gains that he’s been making, but I can tell you this: those muscle gains would
actually be impossible had he not first fixed his posture. For anyone that’s followed this channel for
any length of time, I realized that as a physical therapist I have to prioritize posture, especially
when we start attacking the strength training program because I don’t think you can physically
put yourself in position to be as strong as possible if you don’t first fix your posture. So we had to do that with Jesse. What did we do? Turn around and show them what you look like,
because you kind of look exactly like I just did. You kind of came to me looking like this. If you don’t believe me, you can look at
Jesse’s picture over here for verification that, yes, that’s actually how he looked when
he started training. But knowing that we can’t throw him under
the bar that way, because we’re asking for problems, we had to address one by one, starting
right here. The upper back. The thoracic spine being rounded, kyphotic. It’s not a good position. You actually can’t lift your arm over your
head fully if you’re in this position. With that is a second problem: the rounded
shoulders that come with that. Again, you’re begging for shoulder pain if
you don’t fix this. As a compensation for this posture here, if
you want to look straight ahead – because it’s going to bring everything down. If your body is going this way, your head
is going to follow. As a compensation for that we know we’ve got
to look straight ahead. So what do we do? We peek up. That’s called nerd neck, right there. Jesse appropriately developed it because he’s
a nerd. Even because of all his Star Wars infatuation
I call him that, but beyond that we have other reasons. He needs to fix this though. And so do you. Really, a little bit uncharacteristically,
Jesse’s got a hell of a case of anterior pelvic tilt. Meaning, he gets that swoop in the low back. We actually fixed that, and addressed that
in an entire video that you need to watch if you have that problem. I’m going to show you what it looks like over
here, and link it for you at the end of this video. But here’s what most of us have. Step aside, Jess. Because of all this roundedness, what happens
in the spine – because it’s one connected unit – is we get this posterior pelvic tilt. This tucking under. This ass-not, as we call it. So basically, we have four main issues that
we have to address and we’re going to do that here, one by one. Remember, the one thing – if you’re short
on time – that’s going to be the most impactful for you, we string them all together, and
I promise you, you’re going to start to see better results with your posture. Let’s first attack that rounded upper back. The thoracic kyphosis. Actually, a fun one to do because all it takes
is a broomstick. Jesse’s got a metal bar here. You lay face down on the floor like that,
you put your arms nice, and wide on the bar, and then Jesse’s going to roll in this direction
here. When he does, he’s actually trying to get
extension through his thoracic spine here, and rotation because we like to pair rotation
and extension together because the spine works that way. We always have to respect the rotational plane
whenever we do something because that’s how we operate. So he goes back in this direction. The bar is actually blocking him by staying
in contact with the floor, and he’s just rolling it. Now he comes back out, and he’s going to go
back the other way. He plants down the right side with the bar,
and he rolls back in that direction, opening up thoracic extension, and rotation, hanging
out at the end for just a couple of seconds in each direction. Do five, or six of these in each direction,
and move on to hit those rounded shoulders next. All right, guys. Now we have to go after those rounded shoulders. The first thing you should know is, a lot
of times the rounded shoulders are a consequence of that rounded thoracic spine because once
that starts it’s hard to fight gravity, and everything else starts to get rounded around
with it. But with that comes adaptive shortening because
of the muscles in the chest, and we want to make sure that we’re not just focused on that. Guys, I talk about it all the time. You’d better start learning to pull, pull,
pull. And in this case we want to do face pulls,
and we want to do them often. So a face pull is going to actually help in
developing the muscles on the backside here to counteract all that adaptive shortening
on the front. You can see when Jesse does this now, he’s
basically working on external rotation as well. So as he gets back he’s trying to bring his
thumbs back, behind his body this way, and at the same time working the posterior deltoids,
and at the same time working the rhomboids, and the muscles here in the upper back. And he’s holding it. It’s not about getting here and trying to
get out of here as fast as possible. It’s about getting here and staying here,
and then reversing it. so you go here for quality reps. I’d rather see him go 10 sets of 1 quality
rep at a time, as opposed to doing one set of 10. At least the mentality when you approach this
exercise. So the face pull. Out, keep these arms as wide as you can. Work on externally rotating them. Trying to pull and push the thumbs back in
this direction, and get one quality rep at a time. Now we have to work on that nerd neck, okay? In order to do that you have to realize that
because of everything else that’s been going on, the chain reaction now usually causes
a weakness in the deep neck flexors here, in the front of your neck. So you don’t just want to do the neck flexion
resisted exercises with a plate. You also want to make sure that you’re tucking
your chin back so you can really activate the deep neck flexors. So what you do is take a tennis ball like
this, and Jesse’s going to tuck it right here, between his sternum and his chin. Just like that, to engage. It forces him to have to hold his neck back. He takes a 10lb plate, or a 5lb plate, wrapped
in a t-shirt, or a towel. He goes down just enough to be in slight extension,
and he goes back up, and flexes into neutral. But the whole time he’s engaging those deep
neck flexors by keeping that tennis ball between his sternum, and his chin, and then going
through this really small movement here. Again, quality repetitions. When you talk about fixing posture it’s not
about trying to rack up set, after set, after set. It’s only about racking up quality rep, and
quality rep, and quality rep. One at a time. That’s what matters the most. Okay, lastly we have to attack that pelvis. The pelvis is really the base of all the stuff
that’s going on here because it’s literally supporting all this bad shit that’s happening
up top. For Jesse, we talked about how he’s an anterior
pelvic tilt. But for most of us, what happens when all
this stuff is rounding forward is it gets tucked underneath. Why is that? The hamstrings get short, and tight, and they
start pulling this down, and under. As I said before, the ass-not posture. It’s getting rid of your ass. You don’t really have a good looking ass
in this position here because it’s sinking under, and disappearing. So if I grab the camera here, I can actually
show you how we can fix this. If I get right here with Jesse I can tell
“Hey, look. Put your foot up on something you can dorsal
flex your foot.” Pointing it toward your head. From there, make sure your knee is straight
because we want to try and flex this hamstring out. In order to stretch the hamstring out we have
to get into that anterior pelvic tilt. Now, for Jesse that’s easy. Go back into that posterior tilt. Most of us are going to start like that. That’s what is getting us into trouble in
the first place. But we really try to force our butt out as
far as we can. Then from there, all we have to do is maintain
this anterior pelvic tilt, we reach forward with our arms and reach in this direction
as much as possible. Over here, just like this, he’s reaching out
toward me. That’s the direction, but keeping all that
the way it was. If you see the hamstring, he’s not bending
a lot at the waist. There’s not a lot of forward bend here at
the waist, but because he has himself in anterior tilt, that hamstring is really getting lengthened
here. That’s what you want to do. You want to make sure, again, you do this
on both sides, and you do it for about 45 seconds at a time. Nice, high quality stretching. If you do that I promise you guys, you’re
going to feel this, obviously, right away, but if you work on all four of these things
together you fix the pelvis, you work on the mid back, you work on those shoulders, the
neck, hopefully, will work itself out. But as you increase the deep neck flexor strength
as well, that’s all going to help, too. So there you have it, guys. There is your posture plan of attack. Remember, as I said, it didn’t take this guy
one day to get this way, and I’m sure it didn’t take you that long either. So if you’re going to make these changes they
can happen. You just have to be committed to making the
changes. If you’re looking for more in depth breakdowns
of the individual conditions from the rounded shoulders, to the neck, to having the anterior
pelvic tilt, in Jesse’s case; whatever it might be, we’ve made videos for all those,
and I’ll make sure I link them in the description below. But I’m telling you: a little bit goes a long
way. A little bit in high quality goes the longest
way. So do these things I’m showing you here today
and I promise you’re going to start seeing results very, very quickly. Again, you can feel them instantly. You can start to see them adapt, and become
permanent over time. Now, if you’re looking for a program that
puts the science into everything we do, that’s all in our ATHLEANX program. As a physical therapist I lay it all out for
you step by step in every, single workout we do. That’s what Jesse’s been doing as well. You can get that over at ATHLEANX.com. In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do my best to do that for you in the days, and weeks ahead. See you.

100 thoughts on “How to Fix Your Posture in 4 Moves! (PERMANENTLY)

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  2. If this doesn't work for you, quit caffeine and then do these. Took me years to figure this out and the pain got so bad. Finally realized it was some weird reaction from caffeine. Ruined the last 20 years of my life…wish I never started drinking coffee, energy drinks, and pre-workout supplements.

  3. I feel the neck flexor more in the sides and back of my neck muscles and not very much in muscles in front of my neck. Am I doing it wrong?

  4. That's a great help!!!
    Can we do this posture correcting exercises on a daily basis with all body part exercises?
    How many sets and reps?

  5. I thought that we weren't supposed to stretch our hamstrings if we have APT, at least that's what I understood from the video on APT. Can someone clarify please ?

  6. Hey Guys! I’ve recently been trying this Posture Corrector and it works better than any other one I tried! This is where I got it: https://theposturecorrector.co

  7. Is this the correct order to initiate the posture improvements? I am a Licensed Massage Therapist and have years of Physical Therapy Tech experience and I incorporate stewtxhes/strengthening within the cliets' sessions. I would like to make sure to start the improvements in accurate order. I am constantly amazed and encouraged by your videos Jeff Cavaliere! Thank you for sharing your knowledge and talent with your You Tube fam!

  8. I had an accident resulting my right elbow to be broken , now motion is only from 20° to 90° it means I can not fold it completely,,how can i make my biceps.

  9. When he is doing the one with the tennis ball, is he keeping the ball tight between the chest and the chin the entire time? It looked as if he was letting his chin come off the ball at full extension, and just allowing it to kind of sit there balancing on his neck. I have every one of these same problems with my posture and I really want to improve it.

  10. My posture and muscles are shit please scream at me in the replies and make me motivated
    1like=1 day of fixing posture+motivation

  11. This is permanent? What point do you stop doing these? Like how do you know when you’re done and know that your posture won’t go back the way it was?

  12. Tip: If you don't have a tennis ball laying around, use an apple. Works the same and you can eat it after every workout on your posture. 🙂

  13. Excellent video, thanks for the information regarding the exercises to be done to help correct the problem, Jeff you are the maximum, you could make a video about the rectification of the spine, that is, when the normal curvature of the pelvic tilt column is lost , it happened to me because of a fall that I suffered 5 years ago.

  14. My posture is fucked because I was playing computer games all day so I decided to do this I am starting today I will edit this after 1 month and will tell you everything hopefully it goes good and I am thinking of working with dumbbells too to gain muscle at my shoulders and chest.See you after 1 month at 28.08.2019.

  15. Growing up really wreaked havoc on my posture:
    – carrying heavy backpacks
    – wearing backpacks with long straps (this was "cool" in elementary school)
    – slouching in my seat (also "cool" in school)
    – working mostly computer jobs my life, i slouched to be "comfortable" and also eye level with the screen

    I found out later what a HUGE difference posture makes to improve your appearance. Now I always try to force myself to stand up straight though it feels unnatural at times.

  16. Hello!!! Thank you in advance. I'm from Kazakhstan!!! Since my childhood stoop, I want to solve this problem?

  17. Hey thanks a lot. I was honestly kind of hunch backed before I started doing this. The one I found that was the most helpful was using the bar to stretch out the lumbar spine.

  18. That can't work for me. Ive got RA im a 50 yo female with a life time of poor posture. Maybe a less aggressive therapy would work ill check your channel to see if you have something for my situation.

    I'm in excruciating pain all joints muscles hurt so bad like i worked out already to much with joints that feel like theyre already unhooked and limbs are going to fly off hinges with each move I make.

    I take a step my legfrom the knee down feels like its gonna go flying off. As for my hips they are popping in and out as i walk.

    Same thing in all joints. From what I've gathered it's on low pressure days. On high pressure days my swelling in my joints are so painful my day is spent in bed.

    At least this is how i think it goes because i predict weather better than doppler radar, im rarely ever wrong.☹ Well, off to look for something to fix me. Wish youtube and you were around long ago. Thank you

  19. Hi. I work out at home, so cables are not an option for me. Can you suggest alternatives, like using a towel or something? Thanks

  20. 2:52 don't you dare do this exercise if you have any spine disc problems. You'll end up in ER. Tips like this should have some serious disclaimer for people with spine problems.

  21. You know, I think a lot of people have debates about whether videos like these are helping and inspiring people to be a better version of themselves, or whether its shaming people and telling them they're not good enough constantly. I think calling it "nerd neck" is mean for no reason, just to get people to click on your video.

  22. I don't understand how you can fix anterior pelvic tilt with hamstring stretch. Hamstrings are connected more to the back of the pelvis,so if they are tight they should pull pelvis into posterior tilt.What brings pelvis into anterior position, is tight quads, psoas and tight back muscles. Hamstrings, lower abs and glutes are usually the weak/overstretched ones in apt.

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