Do This EVERY Day for Better Posture (GUARANTEED!)
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- Опубліковано 2 жов 2019
- If you have poor posture, you are likely aware of it and looking for a quick, easy fix. In this video, I am going to show you one simple stretch that you can do to help undo that ugly, slumped posture. Doing this stretch everyday, I guarantee that you will notice an immediate change in your posture that will have you standing upright and feeling better overall.
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When it comes to addressing posture, our common thought process is to attack the weak muscles in our upper back and the tight muscles in our chest. However, we often overlook our lats, which when tight, pull our shoulders down and forward. Throughout the day as we work and night as we sleep, we don’t often bring our arms overhead (which would create stretch on the lats.) Instead, we opt to have our arms down and tight by our sides. Thus, we need to address this tightness with an effective and efficient stretch that can be done every day.
Before getting into the stretch for the lats, it’s important to take a look at the anatomy of the lats to understand how to properly stretch them. The attachments of the lats are the spinous processes of the T7 to L5 vertebrae, the iliac crest of the pelvis, the inferior border of the scapula, and the humerus. As I will mention later, to stretch the lats in the best way possible, we need to get the upper attachments of the lats further from the lower attachments.
Next, I want you to try a quick test; raise your arm straight overhead, one at a time. See how far up it goes (without forcing it.) I bet you will notice that its not very far and that is indicative of what your posture looks like. We’ll come back to this after the stretch.
Now, bend your arm and raise your elbow up, bracing it against a door frame. Then, drop your leg (on the same side) back behind your other leg while dropping the pelvis. Next, to bring the spinal processes further from the upper attachments, rotate your trunk in the direction of the arm that is posted into the door frame. Now that the upper and lower attachments have increased their distance from each other, you can utilize manual soft tissue mobilization by using your free hand to move the stretched lat back and forth. Do this for 30-45 seconds each side.
Back to that test I asked you to perform. Again, raise your arm straight up overhead and notice how much further it goes. You will even notice that you are standing more upright than you were prior to this stretch, thanks to mobilization of the lats and a release of the tight upper thoracic region.
This simple lat stretch does not take very long and can be done in junction with your other posture fixes that you’re performing every day (such as hanging from a bar or doorframe in the morning.) As I mentioned before, you will notice an immediate difference by taking 60-90 seconds to address a problem that you didn’t even know was causing your poor posture.
For a complete program that addresses posture while allowing you to build muscle and burn fat at the same time using science backed and results proven methods, head to athleanx.com and get the ATHLEAN-X Training System. Starr training like an athlete so that you can start feeling and looking like one in no time at all.
For more videos on how to fix posture as well as muscle imbalances and weaknesses, be sure to subscribe to the ATHLEAN-X channel here on UA-cam at / jdcav24 - Навчання та стиль
NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/daily-stretch
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
dang it
:( again no luck
Winner winner
Here we go!!! I am sure getting another TRY AGAIN 1000x! :D
Try again
Jeff's got muscles in places where I don't have places
😂😂😂
Priceless humor right there my friend!
Welcome to the Salty Spitoon. How tough are you?
🤣🤣🤣🤣🤣
Hahahahaha 😭😁😁
I see jeff videos, i sit up straight, externally rotate my shoulders, and click
HAHAHAHA
Patrick Reynolds so true. It’s an immediate posture reminder
I hope you facepull before you click. Don't lose all your gainz
😂😂😂
I also slap my butts to get more glute activation by creating mind muscle connection
I feel so grateful that I live in a time where this is free content
Amen
Yep! I learned more off UA-cam than my entire time in school
if you lived in a time where it wasn't free, you wouldn't have had these problems
@@mrSargi7 If we lived 50 years ago, then it'd be kinda sad. Since we'd have these problems and little free information. But if we lived 200 years ago. It'd be great since really we wouldn't have any of these problems.
I just added this to my routine, now it takes about 28,5 hours/day. Thanks Jeff!
We need to appreciate the free content more. Pretty sure theyd make u pay like 90 dollars in physical therapy just to learn some basic exercises that Jeff already offers. What a great guy! 👍👍
I agree! I sprained my left shoulder AC joint unknowingly doing weights with wrong form. After three PT visits that cost me $120 and did little to help, this incredibly helpful guy did more good for me in just a couple videos to correct my AC joint AND my IT Band Syndrome! I need to locate this guy and have a physiology training session with him.
Totally Agree! :)
Amen.
Exactly why I invested in his program.
@@rodwand1087 is Jared his disciple?
Top 3 problems in the world:
3: hunger
2: poverty
1: internal rotation of the shoulders
You should make memes ben heep
IBrainedMyDamage all problems in the world are caused by problem 1
Did you mean obesity, cancer and stress
@thomas sTfU
And the medal of honor goes to Mr.Heep.
Well no wonder he never wears a shirt... it's locked away behind glass!!
That comment 🤣👌 underrated af lollllll
wearing shirt KILLING your gains
thats why
lol oh my God 😂😂😂
Okay, ngl, that was hella funny
I'm still laughing at this comment. Thanks.
*Summary:* Your lats can internally rotate your shoulders if they are tight. This causes rounded forward shoulders. These stretches release the tight upper thoracic.
*How to best stretch the lats:* The best way is when you have your arm overhead.
1st stretch: 4:50
2nd stretch: 5:20
Thanks
TY!!!
Boom
Man. He talks way too much. Thank You For Your Comment!!!
@@anonymousopinion6209 It's important to listen as he could link your posture issues with other issues or even give you a detailed explanation of the symptoms.
Posture: exists
School chairs: I'm about to end this man's whole career
Savage dude
School is designed to make you a submissive sheep for the work force.
Phone*
John Doe We can all thank our almighty government for that.
@@OrthoHoppean Just think how the HAND SYMBOL for "okay" is LEGALLY a hate crime... Our country is turning into nothing but a joke.
I've been called a lot of things but never a strange bird.
Yep, I slept with arms overhead my entire life.
Feels good. . I am not the only strange bird in the world
Hello bros n sis
We are gang
Either you are too short or you are filthy rich to have a bed so large that you sleep like a strange bird.
3:43 start of the stretch
You're the reason I scroll through comments
Ty mann!!
Oh thank god, he said it was quick but its over 7min.
Ty
There are so many "quick 1 minute morning exercises" that its gonna take me an hour to go thru them all heh.
I'm tryna add them all up and do them and see
In the long run, it’s totally worth it though.
I want a playlist of just things Jeff says to do EVERY DAY.
Honestly it's not much of you're just going Jeff's a quick 5-10 morning and/or night routine would knock out pretty much all of things he says you should do everyday
Bro so true
Me: "Wakes up, walks to the bathroom"
Jeff: "You are doing it all wrong".
And it it killing your gains
LuckeeManiac 😂😂😂
HAHAH
all this moment needs i Jessies intro
however do it better than don't do it
I respect a guy who give his friends a dope intro 😂
2 greatest things ever combined in one video. "The Muscle Marker" and "Jesse's Intro".
What I’ve been slowly learning over the past few months is that I’ve been doing every exercise and stretch wrong my whole life. Part of it is the strength and conditioning coaches I had in HS never ever corrected form. Now I’m 22, fucked up shoulders ( that are getting better) bad posture (that’s getting better) and tight muscles everywhere. And all this is only getting better because of the type of content that Jeff is putting out. Saving my body a life time of hurt
Things that naturally increase testosterone:
1) Sufficient vitamin D and Zinc
2) Adequate amounts of sleep
3) Conversing with an attractive female
4) Watching Jesse's intro
Kenneth C. Hamada #3 isn’t for me
Where do i get vitamin d and zinc from
Where do I get an attractive female from?
Royston Fernandes They all may be attractive, but not all of them can raise anything.
5) Face pulls
Internal shoulder rotation:
* exists *
Jeff Cavaliere:
-"I'm about to end this man's whole career"
Internal shoulder rotation:
*exists*
Jeff Cavaliere:
-" MORE FACEPULLS!!!"
matheusdf1234 problem is it’s no man!
Eddeh PvP some people make gains, others make memes
@@Eddeh Are you assuming he's a unoriginal piece of bullcrap?
This type of joke has never been funny sorry. Well over done.
This guy's knowledge of postures and athletics is insane.
Been doing this video consistently for almost a year, combined with other forms of working out, of course. I've noticed the progress and improvement, both in aesthetic and ability! Thanks so much, Jeff!
Can we just appreciate the fact that even the descriptions of Jeff's videos are really detailed and actually DESCRIBE what the video is about?
No. I don't want to.
JoMomma239 :(
@@DefeatLust Same :D
Broooo ikr!
@you might need a vest ayeee Jeff cares about my rotator cuff more than anyone cares about me
That Jesse intro was...
*sheds single tear*
beautiful
Thank you Jeff, my dad has a problem raising his arm overhead. While I know the body is a kinetic chain I am not a corrective specialist. I learn so much from you and have followed you for a while now and still learn things from you to this day. What you do makes a great difference in people's lives. Keep doing what you're doing bro.
Seriously Jeff, this stretch rocks. Almost instantaneous reach and mobility improvement. Thanks again for making this info available to everyone.
Me: breathes
Jeff: Why breathing is killing your gains (3 ways to fix this)
It really is helping me
@Slinky TV well it was sarcasm
Chemosynthesis intensifies
20 mil trees
Yess u r doing it wrong u should inhale and exhale
Does face pulls
Internal Rotation: ight Imma head out
I like it good shit lol
"Ight imma head out" good meme poor execution 6.5/10
Where is internal rotation going? We need you!
@@nickreda3987 i thought that was appropriate usage tbh
nick reda
Nah done right u jelly u ain think of it
This stretch is exactly what I was looking for. Have seen 2 physios, neither could explain why right shoulder was rotating in and exercise/stretches given have not worked. BUT THIS IS, thank you so much.
My husband and I just discovered Jeff Cavaliere's videos. We love that he explains in detail how the muscle or joint works and how it works with the rest the other muscles and joints in the body. How one muscle impacts the others. His exercises are simple and easy to perform even if you are not as fit as he is. Thank your Jeff! We are subscribed to your videos and hoping to learn more and more with you.
We definitely need to keep Jesse's intro anytime he's coming on screen.
SECONDED!
I think it could be improved by a lot. But I like the idea otherwise.
Kerbi delsol noooo i like the low quality shittyness of it 😂 . it really adds to the joke
Agreed!
I swear jeff’s chest speaks to me more than my parents do
His chest is quite distracting
Every time I see his chest and abs I think about the nutrition video where he wanted us to believe he had love handles
Every time I see his chest I think about his nutrition video where he wanted us to believe he had love handles
And biceps
I agree with this whole thread more or less.. But I swear we're not gay
I actually sleep with my arms way above my head like that often, guess I am a strange bird
Wow. I felt an instant change in my posture. I was sitting down a little slunched over, did this stretch and rubbing of the lat. My shoulders and back are more upright now even after 1 session. You're a life saver.
Same here.. All thanks to Jeff.
Jesse's intro is the greatest thing that has ever happened.
I truly lose my shit and get hyped up at the same time.
That's absolutely true and should be kept as standard for Jesse's apparisons
I'm a simple man, I see Jesse's intro, I press like
Great stretches. Thank you!
Recovering from really bad shoulder injury and your channel has helped a lot
Bro I just love the way you are so dedicated and passionite with your work. Massive respect.
wait jeff actually owns a house?
.
i thought he lived in the gym !
I’m pretty sure he owns a gym and has a bedroom attached to it.
@@kevinhedman2314 lol
He has to go home to let his gym rest
I think that was his gym's front door
Aleksis Saari it is.
I would actually like to have a recap of everything Jeff has said I need to do everyday/every workout, can you help me? I'll start with facepulls
that one chest stretch using a doorframe and 60 second hanging every morning are ones i can remember
Drinking 2 bottles of water after waking up
Farmer carries if I remember correctly
He made a playlist with all these do this every day videos
just rewatch all his vids it's not difficult. and his every day thing is not a list
Your class makes a lot of natural sense, and since I'm convinced, that you deserve some serious thanking, I thank you.
Love the way you addressed all areas of Lat attachments.Thanx👍🏻🤩
"unless you sleep like this!" "your a strange bird if you do", That cracked me up. and Jesse's new intro. Just became a fan a couple months ago really like your informative videos. Thanks man, you are a great help... love the marker!!
WE'VE FOUND JEFF'S SHIRT!! in the background on the wall
This man is unbelievable... Jeff ..Sir... you're a great man... you help us all SO much
Genius! You are just wonderful. I actually am in a mess after a fall and fracture but physios are just unhelpful. They all seem to have gone to the same physio school and each one is fixated on the same things no matter what you say is hurting and/or difficult to do.
You are far, far better than any of them with excellent knowledge of anatomy and motion and great ways to approach problems. Thank you.
Jeff: stretch your lats for flexibility and posture.
Me: *error404: lats don't exist*
Ohh😂😂😂😂😂😂
Wanted to "work" mine, then I realized I can just squeeze them with two fingers
They exist but they're too shy!! :-)
Was going to write the exact error 404 comment, found it here 🙏
I am a competitive swimmer, and I’ve always noticed that I have much more rounded shoulders than most other people. After watching this video, the answer is clear. My lats are much more developed than many of my other muscles and, I’ve let my posture go to hell because of it. Thank you Jeff!
I used to surf alot and I can see it too now
Jeff & Jess are blessings to humanity 🙌🏽🙏🏾❤️
swear I needed this video too! 😬
This guy actually invents new exercises.
Jeff your daily face pull suggestion has improved my life greatly thank you my guy
Thank you for all of your uploads, I have been able to regain the mobility in my shoulder and improve my quality of life.
Bro! I’ve had knots in my lats for weeks now, just watched two of your videos and I’m feeling so much better by doing your stretches. Thank you!
I’m surprised he didn’t put Jesse as the bad example of a posture in the thumbnail
He already did that in a video on posture 2 or 3 years ago lmao
🤣😄
Thank You Very Much Jeff this stretch is a live saver for me, I suffered for years with my back but after this exercise all the pain is gone
Thanks a million!
YES!!! This was perfect! I had to add a yoga block under my arm against the wall because I have a lot of flexibility in my shoulders. The curtsy to get your hip against the wall and then twist is exactly what I have needed. I had a massage therapist tell me it was because of tight pectorals that I had such a bad hunch. And then I had another therapist to tell me that it was my biceps rolling in. I'm so happy to know it's the insertion into the humerus that is causing me my problems. THANK YOU!!
Started working out and three days afterwards my whole lat rib cage spasms like crazy. Doing these stretches really helped! Ty so much
Me: Reaches to grab lat...realises I don’t have any at all...hangs head in shame
I feel you
@@imagoodguy8511 Wow, you really are a good guy
That's bad for your posture.
this is weak, I use a medieval rack that was used for torture, get on my level
@@Right2Bexar dude get one!! I use an inversion table. Shit Sometimes I have a 5 min nap hanging at a 45° angle. Recirculating all that blood from our lower bodies back into our brain can really give an energy boost. After about 5 min of relaxing at a 45° angle I go completely 90° for like 30 seconds and it feels AMAZING.
Yes!!! But does your medieval rack have independent adjustments so when tension is applied the persons or horses each get a accurate & equal pull workout. This is what separates Jeff from us. My rack is operated by facepulls.
@@MrStrike3 🤣
@@Right2Bexar thats probably because your spine is compressed brother
WASD that’s to savage for me. 😂👍🏽
I am 54 years old and been working out for over 30 years the old school way and I find that these Athlean videos very professional informative and very helpful for me and other people. Thank you so much for helping me out with my training.
You're amazing! So glad I stumbled across your videos. You are addressing all of my needs. Mobility, proper form, true total body care/fitness.
“Better luck next time, try again” story of my life 😂
Every frickin time
Many times a loser... but... I WON TODAY!
And just 2 days before my birthday!
Life's all about trying till you succeed. Just don't give up and you might see it happen.
@@StevenTPriest I will try sometime before my birthday .... hope it works for me as well!!
@@sumyum Probably the first thing I'll be told:
"Birthday cake is killing your gains!"
"You're a strange bird if you do"😂😂😂
Read this comment as soon as he said that
Thing is i do
Also says "kill two birds in one" later in the ep. The man has birds on the brain.
damn, I'm a strange bird
Thank you Jeff for sharing your knowledge for free with the rest of us! I wish you all the best and long live your chanel! I admire your dedication to help people in having better quality of their lives! Keep up dude! One of my favorit chanels on youtube! 🙏
This video DRASTICALLY reduced my chronic spinal pain.
I’ve been doing a plank version for years, but it only helped a little, but THIS made a greater difference..
THANKS JEFF❗️
When Jeff says you sleep like a strange bird 😞
😂😂
A strange bird with better posture ^^
Don't be a bitch Julian.
That is how many babies sleep, and interestingly enough they naturally do good stretching session when they wake up.
Haha I found it hilarious, since I sleep like that 😂
I did 1000 facepulls today and i can fly now. Thanks jeff
I am not one to see such excercise videos but i must say urs are one of the most elaborate and they work
Been looking at your vids religiously. The vid for plantar fasciitis and patellar tendonitis are so helpful. Gonna really pay attention to all these videos
„Jessy welcome. Do you need an intro?“
Perfect
Jeff is going to step his game up with his intro after seeing Jesse’s. 🔥🙌🔥
His channel is gonna die if he doesnt
3:43 for the beginning of the stretch to do daily (to add to your other stretches such as hanging from a doorframe or bar)
Incredibly humbling stretch definitely added to the arsenal of daily routines. Thank you
Me: *breathes*
Jeff: you’re doing that wrong!
Facepulls are the new breathing
Omg.. this is the best stretch I have ever done in my life! Never knew how tight my lats were until trying this. I have been under a lot of stress recently, which I assume for the tightness of my muscles feeling like I need to get a massage and this stretch offered that same relief. Thank you Jeff!
Intellegence is apparent, and thanks for explaining like a good teacher.
One of the best videos by Jeff...I cannot believe that this is a free content!!..Hats off, dude.. 👏👌🏻
Love this video and stretch! The lats are so often overlooked as a cause of not only postural issues but shoulder injuries and even pelvic misalignment! We forget that our lats can contribute to excessive anterior pelvic tilt and even an ipsilateral hip hike! Never tried this specific stretch variation before but plan to now :-)
I noticed I had a slightly crooked pelvis and waist...it’s weird I don’t know how to fix it
What does the lats has anything to do with the anterior pelvic tilt
@@The_Rude_French_Canadian me too a doc told me my hip was out of joint, but getting it "popped" back in place only helps for a day or two.
@@waleedalzuhairi526 did you watch the video? The lats also have an attachment to the pelvis, as shown at around 2:45 in the video
@@halofreak1990 it does not have a straight direct connection to it so that's not my question okay !
"Access to a doorframe" even you remind me that i live under a bridge...
I think any wall would do just fine really.
How do you do your face pulls then
Rose: draw me like...
Jeff grabs the marker
Jesse's intro is the best thing I've seen on the internet today.
Jeff fills out his shirt so well that it’s blending in with his skin. Incredible.
Thanks! I’ve been trying to find a great quick stretch that loosens up my lats, ribs, and chest as I’m very tight on the left side from golfing too much. This is very helpful.
Came here for the advice. Stayed for Jesse's intro.
Left with a good posture.
@@ThatGuyNyan jesse's intro gave me good posture, legend says it works better than facepulls but jeff disagrees
0:19 Jeff throwing shade on homeless people lol
He said all you need is a 'door frame' not a house. I guess even a wall or a tree would work.
HAHAHA
All I learned is that I have to start sleeping with my hands over my head.
Jeff:. I really like how you explain what's happening...by knowing what and how the muscle is stretched...gives me so much more confidence in you.
Thanks...keep up the explaining.
I tried the stretch now...yup def going to be on my get-up routine.
I do have rounded shoulders...and I was specifically looking for something like this...with reason behind it. Serendipity, I guess.
I think you’re brilliant. Your videos are exceptionally detailed and paint the full picture. Thanks for this focused and intricate made simple approach.
The great thing about the internet is that it rewarded people like Jeff that really want to help others
This was a really good video but I had a hard time drawing the X's on my lower back.
it's okay a + also works it's easier to draw perpendicular lines than diagonal
Wow, thanks! I've been looking for someone to explain things in a way that makes sense as far as how my body works and some things I struggle with (posture, hip flexor issues, etc.). MUCH appreciated!!
Thx for all the clear instructions you perform in this video, very useful!
That stretch felt SO good I think I'm gonna do it everyday for the rest of my life. This advice is gold, just for general mobility.
I hope one year later you're still doing strong and have one of the best shoulder mobility abilities in the world, _Lol!_ I'm just gonna start doing it everyday now too XD...
@@MiguelMedV You know what when I read your comment I thought, wait am I still doing it? Turns out I am. What I do now is a lot more elaborate but yeah I do have pretty fl-exible shoulders 😊
That stretch makes jeff look like he's posing like a french girl if you turn your phone horizontally.
"Draw me like one of your french whores"
@@Mutiny960 haha exactly 🤣
Pistol Pete Where is that quote from
@@justvic4912 hard to say. It's been used in so many movies lol
@@justvic4912 i actually think jesse used it once. In a back pain video if i'm not mistaking...
Thank you, thank you, thank you. A lot of your videos have really helped me in my daily life.
One particular video was your lower back video. I have/had a lower back issues (herniated L4 L5 disc) for the past 13 months and my training suffered. Chiro, message, Acupuncture and even physio had no impact or signs of improvement on my situation, NOTHING was working. I was starting to get depressed as i felt like a 90 y/o man and there was nothing these professionals could do. My girlfriend sent me your lower back video and told me to take a look. After watching your video I immediately started those specific exercises. I could not believe how quit these movements had helped my lower back. With in a week I was starting to feel better and able to make it to the gym more frequently and executing those movement at the gym. Thank you again for these very informative and detailed videos.
Thanks for bringing this important content to the masses
When he squeezed his lat, it looks like me when i squeeze my thigh
*fat
Great stretch! I needed this. I've had rounded shoulders for years now.
@@LuLzick I don't know if I was actually noticing changes or I was just feeling better, but I eventually gave away and it's way worse now.
I love his dedication
Very interesting! Appreciate the thorough and visual demonstration, as well as the detailed explanation.
I always thought that there was nothing missing from this channel, that it was absolutely perfect... Until Jessie’s intros. Now the channel is complete.