I was known for good posture as a kindergarden kid. I'm having bad posture since I got to school. Was sent to different physio therapists throughout my life. Most of their exercises were way too exhausting for me or they just told me to stand up straight, so I got really demotivated over the years and of course my posture didn't improve. The video was extremely helpful to understand what is actually going on (anatomy) - no physio has explained that to me before - and the slumpy exercises just pick me up from where I'm at. Really looking forward to my new journey! Thank you. Subscribed!
Thanks so much for stopping by to share your story. These exercises and your mindset are going to pay off. Do them 2 - 3 times weekly for 4 weeks and send a report. We can go from there. Talk to you soon :) - Coach Joshua, Team PM
This is such a great regimen-I’ve been doing it daily for several wks and have noticed a huge difference in my chronic neck/shoulder issues. Thanks so much!
The slumpy serratus anterior exercise is exactly what I needed. Every few months or so, I feel my right side get very tight and sometime cramp if I stretch overhead. Leads to shoulder hiking on my left side and neck stiffness. This exercise always does the trick but I always forget to keep it up after a week or two of feeling good again! When it’s back on track though it’s amazing how much it carries over into exercises like dips, bench, rows, pull ups. I sit a lot for work and am left handed which leads to a tight right side when my dominant elbow tends to rest on the desk. Such a vital exercise for chronic sitters.
I thought i was the only one that had the same problem.. i stop doing these exercises after i start to feel good and the problem always comes back, just goes to show you that we need to do this for the rest of our lives 🤣
You are the BEST. So knowledgeable and such a good teacher. I am a Family Medicine doctor and I refer all my patients to your videos. and I use them myself. Thank you for making these videos.
Being aware. Pay attention. Listen closely. Breathe. Tuck the chin. Breathe is what we forget. Thanks Coach E. These 3 exercises woke up aka activated muscles. I found myself raising my shoulders during the last exercise and did not realize it until You said it. I'll be returning to this videos using you as Coach. Thank you so much. I definitely feel a positive difference.
Just discovered this channel and lemme just say i love how you describe the background and reasoning behind every issue and solution. Really helps my mind wrap itself around the logic and become less lost and frustrated while attempting the exercises. Thank u
Really appreciate those comments! Thanks for watching and for the support. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Thank you very much for this really helpful video! I must admit that I never heard about the multifidus until I watched your video "Stop stretching upper Traps". On my daily walks (around 15k steps) I noticed over the last few years (I'm 74) that my posture isn't what it's supposed to be, which leads to a "tired" feeling of the thoracic area. I did the tree exercises of this video here along with you last night (lumpy Psoas activator, thoracic Multifidus activator and lumpy Serratus activator) and on my walk today, I walked effortlessly tall with good posture for app 3 hours and no tiredness in my thoracic area. I'll be sure to carry on with those exercises. Thank you :)
This is so helpful - I am 9 months postpartum and carrying my baby has given me the worst slump 😅 I am so impressed with the knowledge and the in-depth instructions. Thank you!!
Glad it was helpful! Thanks so much for trying it out and for the kind words. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
one of your exercises gave me relief I never thought I'd feel after a year of having a pinched nerve in my neck! I've been in physio and tried many exercises and thanks to this channel I can use my hands for more than 5 minutes at a time for the first time in a long time.
Happy to help! Which exercise was the most helpful? Thanks so much for trying it out and commenting. Let us know if you ever need more advice :) - Coach Joshua, Team PM
@@PrecisionMovementCoach it was the "3 safe exercises for a pinched nerve in the neck" video. I couldn't believe the relief I experienced even after the first time doing them
I lost this video a month ago I’ve searched high and low and THANKFULLY I found it again!! Saving to all of my fitness and stretch lists!!! Can’t afford to lose this again!
We're glad it was helpful! We are so happy you found the video and appreciate the comment. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
I appreciate this so much. I am struggling so hard with my posture and oddly enough I had just discovered that my psoas muscle was probably causing me issues when I would walk after sitting. And now you have mentioned that the psoas could also affect posture, so I am so thankful to have these 3 exercises. I have the problem of not being able to maintain the posture - my muscles just can't do it after a few minutes. So thank you so very much for these exercises and all your entire channel and ROM app.
Thanks so much for trying them out and keep us posted on your progress :) We really appreciate you trusting us to help guide your efforts. - Coach Joshua, Team PM
I love the exercise for serratus anterior! I went through a bunch of exercises from other videos, and your exercise by far helps me isolate the muscle the most! Thank you!
I’ve been doing serratus movements for a while, either in push up fashion or against a wall with a foam roller but I have never felt a serratus stretch like after trying your slumpy version. Gonna definitely incorporate this!
This is such a powerful series of exercises and I really appreciate the detailed instruction, particularly for positions where the movements are subtle on the screen. Is this something we can do every day or 2 to 3 times a week?
Glad that you like it and think so highly of it. We appreciate that. 2 - 3 times weekly is optimal. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM
I did plenty of exercises and fixed my pelvis and shoulder blades. My neck remained forwarded. and all these 3 exercises are new to me actually. Gonna give it a try.
I am so grateful I found you! Thank you so so much for your videos! My recovery is a long way away but so confident that with your videos I will improve! You rock!!❤️ Are there any exercises I shouldnt be doing? I'm dealing with spinal Stenosis, whole spine, adjacent segment disease around T11 fusion, nerve impingement C spine, spinal cord damage L spine, herniated disc L5 and cramping muscles in neck, back and hips, disc degeneration affecting my whole spine and a frozen shoulder. Your videos on posture have made a difference already and only been a week.
We are, too! The only exercises you should avoid are those that cause pain. If necessary, modify them by moving slower and smaller. Thanks for watching and commenting, and please keep us posted on your progress :) - Coach Joshua, Team PM
I have been using 4 of these videos and I love them, they are helping fix the cause of my rotator cuff and bicep tendonitis pain, however I have noticed the hold time and reps in the demo is not the same as the notes below in all the videos. I think it's whatever is comfortable i guess, but I feel there should be a goal for the hold times.
wow more people should see this video, the slumpy psoas activator, i was dealing with it, one leg was super strong and the other super weak, cuz while sitting i would use mainly one leg to support myself, it causes a lot of problems for your walking posture, sleeping, and spinal cord health
Thanks for the suggestion! It's a great idea. In the meantime, use the chapters in the video description to jump right to the exericses. Do them 2 - 3 times weekly for at least 4 weeks and send a report. We can't wait to read about your husband's progress. Talk to you soon :) - Coach Joshua, Team PM
You are welcome and thanks for the suggestion. In the meantime, check out the Hip Pain Solution program for ideas that can help you to address that issue: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM
Thank you so much for posting these videos! I sit in front of a computer all day and need to incorporate this in my routine! I was just wondering if it's ok to do the slumpy serratus even if you feel pinching in one shoulder blade while doing the excercise? Thanks again, this channel is amazing!
You're so welcome! Do not do any exercise if it causes pain or if you cannot modify it in order to do it pain-free. Modifications include going slower and making your movements smaller :) - Coach Joshua, Team PM
Yet again Great exercises and explanation. The on all fours one is like the other you did (gettin rid of C^-& hump) would it still be a good idea ro retract cervical spine and look down????
Yeah, it's tricky tuning into the tiny, intrinsic stabilizers. However, the exercise still works even if you can't feel it. Thanks for stopping by to try it out and comment. Let us know if you ever need more support :) - Coach Joshua, Team PM
Hi and thanks for following along! These exercises are safe if you have winged scapulae. Also, check this out: www.precisionmovement.coach/winged-scapula-exercises/ Then, consider starting the Shoulder Pain Solution program. We designed it with people like you in mind. It will help you to assess and address the root cause of your issue once and for all: www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
@@PrecisionMovementCoach Coach E, will you be able to help me? I can't feel push ups, close grip, wide grip, etc in my chest. I filmed myself and I saw that I was in good form. I watched many tutorials. But I saw that my shoulder blades weren't going back enough whenever I pushed down. I tried scapula pushups, but they weren't going back enough either. I tried wall scapulas, same result. What do I do? Is there some sort of mobility routine I should try? And should I still continue doing "wrong form" push ups during the mobility routine? (if ever you recommend one.) I can feel my chest a bit during decline push ups. But that's it. Do you recommend me to replace all push up variations in my routine with decline push ups meanwhile?
@@RandomName-uu1tw check out these videos: ua-cam.com/video/7lMjjTXUXWc/v-deo.html ua-cam.com/video/A5AqYZq_PWM/v-deo.html Don't do wrong form pushups ever :) - Coach Joshua, Team PM
hello, I've been doing the Slumpy Serratus Activator, Thoracic Multifidus Activator, some neck side bends and stretching my back on a foam roller, for my posture, and now have developed a weak numb tingling arm and it won't go away.
This and other videos are great but one thing I seem to be missing as I watch through most of them and try to figure out some serious shoulder pain is how often the exercises are done. I'm going to try the AC joint exercises but in that video, along with many others, it seems like you only mention number of reps. Maybe it should go without saying that you do them every day, but I just don't want to guess. Could be twice a day or every two or three days. I just don't know how often you are supposed to work certain muscles, especially when recovering from injury. Apologies if I'm somehow missing when you say how often to do them. Thank you so much for these videos though.
Hi, and that's an excellent question. Try doing the exercises once per day and 2 - 3 times weekly. However, if you want the best guidance, then check out one of our Pain Solution programs. The are comprehensive, progressive, and scheduled for you so you don't have to worry about it: www.precisionmovement.coach/store/ Keep us posted on your progress, and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Hi Coach, thank you for your videos...so helpful. Please excuse my ignorance but I was wondering...the Serratus Anterior does protaction and upward rotation of the scapula...doesnt this exercise stretch the serratus? is that the intention here? I thought that "activation" means shortening/contracting it...sorry for my confusion...trying to understand it.
Lol😂😂 Coach E...i thought he was saying Coachji... funny aside....i learn so much that Yoga Anatomy books can't teach cuz they don't talk they just show
Ha! You aren't the first. Thanks for watching and commenting. Those books can't answer back either ;) Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
After several weeks I noticed a big improvement to my posture. I was wondering, how often would you recommend to do this for maintenance purposes only? Twice a week? Once a week?
Coach E, do you think there are alternatives to conventional chairs that make sense to adopt at the wordk desk to contain the problem of sedentary life ? Thanks for the excellent content you post
You are welcome. At the end of the day, a chair is a chair and sitting for extended periods of time in any chair will be problematic. The best option is always to punctuate periods of sitting with brief posture breaks or movement snacks. Hope that helps! We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Hi Coach Eric! I'm wondering about the lumpy serratus exercise. I have rounded shoulders and scapular winging and I've noticed the only way it's to get my scapula to look normal, flat to my back, is to externally rotate my shoulders so that the eye of elbow is also externally rotated outside my body. If I do exercises like a lumpy serous will that help my rounded shoulders or do I need more exercises where I externally rotate my shoulders? Thank you so much!
Hi and sorry for the late reply. The resources in the video description can help. Especially the Low Back Pain Solution program :) - Coach Joshua, Team PM
Which version of the 4 point thoracic extension is better to do regularly. This shortened version without any flection on top and bottom or the longer version with flection ???
Hi! Sorry for any confusion. The search engine is broken and we are working on it. All of the routines are still there but you have to scroll down the list to find them. They are sorted alphabetically A - Z. In the meantime, use the Area and Type filters to shorten the list of routines. Try that out and let us know how it goes :) - Coach Joshua, Team PM
Great video as usual. You guys are life savers! One question though, In the old version of the thoracic multifidus activator you also relaxed the cervical spine and not just the lumbar. How come that's been taken out in this version?
Hi and that is a great question. Can you get any amount of resistance between your knee and hand? The leg doesn't have to lift much if at all. Let us know what you think and thanks for stopping by to watch and comment :) - Coach Joshua, Team PM
Great question. Please follow the cues in the video and try to copy Eric as closely as you can. Thanks for trying it out and commenting. We really appreciate the engagement :) - Coach Joshua, Team PM
That is not uncommon because the triceps are very active. Thanks for trying it out and commenting. Keep us posted on your progress :) - Coach Joshua, Team PM
I felt great after set of these exercises, even though it felt hard to activate the right muscles (and still not sure if I did) I felt like I could breathe deeper 2 which was a bonus, will continue doing them, thank you
I feel pain on my right psoas with the slumpy psoas excercise. Can’t tell if it’s weak or just overactive already. Should I continue with it or lay off that side?
I get a lot of right pec minor pain everytime I do anything on the right side. I am a massage therapist and fitness instructor and everything I know to try does not help. Eventually I went to ortho who said I had carpal tunnel never wanted to look at my collar bone or pec where pain is. Do you have any suggests about pain in pecs when woulrking upper body.
You are overusing your pec minor and your shoulder complex. Work on the content in this video. Do the exericses before and after each of your clients. Try to modify your working postures so that you can add more posterior scapular tilt and external humerus rotation. Take as many breaks as you can to put your shoulder complex and humerus into a neutral position. Consider this preventative maintenance if you want to keep working in your profession. - Coach Joshua, Team PM
@PrecisionMovementCoach thank you so much. I will definitely I am also using your videos on psoas my right psoas is chronically tight and I can tell a difference already. It's a work in progress but ill keep at it. Thank you so much.
Will this help cervical neck pain? My sister has cervical neck pain and swelling. Supposedly nothing going on with the vertebrae according to her doctor. She is a dental assistant so she has her head in a down position every day. PT helps for awhile but then it goes back to the way it was (pain and swelling).
That is not unocmmon and you will notice that change the more you practice the exercise. Please try these exercises 2 - 3 times weekly for four weeks and get back to us with a progress report. Talk to you soon :) - Coach Joshua, Team PM
I’m wondering, for the multifidus exercise, Is there any advantage to tucking your chin and flexing your cervical spine like in the original version or do you find this simplified version works the multifidus just as well? I never could quite get it with the original version but hopefully this simplified version helps.
All my back pain and bad posture is from 20 years of (yo be blunt) overly large breasts. I and trying to lose more weight but it still isn’t helping. Any help with this, also?
It's hard to say but typically the muscles are not being used optimally. They can be weak or they can be overused. That kind of wear and tear can lead to stiffness. - Coach Joshua, Team PM
@@PrecisionMovementCoachthanks for responding. I am having difficulty feeling anything at all in my spine area. I am very rounded forwards with bad anterioe pelvic tilt. It seems like most of my effort is going to pulling my pelvis back/flexing just my lumbar spine and I can't feel any sort of stretch in the area being noted in the video
That is okay. The beauty of the exercise is that it works even if you can't feel it. As long as you are following the cues then you are good to go :) - Coach Joshua, Team PM
Whenever I have a pain in a muscle or joint, I come to Coach E’s channel to learn stretches and exercises that help tremendously. Thanks Coach E!
Thanks so much for that!
We realy appreciate that.
Stop by anytime :)
- Coach Joshua, Team PM
Me too!
I was known for good posture as a kindergarden kid. I'm having bad posture since I got to school. Was sent to different physio therapists throughout my life. Most of their exercises were way too exhausting for me or they just told me to stand up straight, so I got really demotivated over the years and of course my posture didn't improve. The video was extremely helpful to understand what is actually going on (anatomy) - no physio has explained that to me before - and the slumpy exercises just pick me up from where I'm at. Really looking forward to my new journey! Thank you. Subscribed!
Thanks so much for stopping by to share your story.
These exercises and your mindset are going to pay off.
Do them 2 - 3 times weekly for 4 weeks and send a report.
We can go from there.
Talk to you soon :)
- Coach Joshua, Team PM
This is such a great regimen-I’ve been doing it daily for several wks and have noticed a huge difference in my chronic neck/shoulder issues. Thanks so much!
You are welcome and thanks for trying it out and commenting :)
- Coach Joshua, Team PM
The slumpy serratus anterior exercise is exactly what I needed. Every few months or so, I feel my right side get very tight and sometime cramp if I stretch overhead. Leads to shoulder hiking on my left side and neck stiffness. This exercise always does the trick but I always forget to keep it up after a week or two of feeling good again! When it’s back on track though it’s amazing how much it carries over into exercises like dips, bench, rows, pull ups. I sit a lot for work and am left handed which leads to a tight right side when my dominant elbow tends to rest on the desk. Such a vital exercise for chronic sitters.
We are here to happily remind you of your favourites :)
I thought i was the only one that had the same problem.. i stop doing these exercises after i start to feel good and the problem always comes back, just goes to show you that we need to do this for the rest of our lives 🤣
@@Lukadv yup.
You are the BEST. So knowledgeable and such a good teacher. I am a Family Medicine doctor and I refer all my patients to your videos. and I use them myself. Thank you for making these videos.
Thanks so much for that :)
Not able to follow mulitifuds activator
Being aware. Pay attention. Listen closely. Breathe. Tuck the chin. Breathe is what we forget.
Thanks Coach E. These 3 exercises woke up aka activated muscles. I found myself raising my shoulders during the last exercise and did not realize it until You said it.
I'll be returning to this videos using you as Coach. Thank you so much. I definitely feel a positive difference.
Thanks for trying it out :)
Just discovered this channel and lemme just say i love how you describe the background and reasoning behind every issue and solution. Really helps my mind wrap itself around the logic and become less lost and frustrated while attempting the exercises. Thank u
Glad that you like the content and thanks for watching :)
Always great content! Not "flashy", just well thought out movements and direction that makes a significant difference/improvement!
Really appreciate those comments! Thanks for watching and for the support. Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you very much for this really helpful video! I must admit that I never heard about the multifidus until I watched your video "Stop stretching upper Traps".
On my daily walks (around 15k steps) I noticed over the last few years (I'm 74) that my posture isn't what it's supposed to be, which leads to a "tired" feeling of the thoracic area.
I did the tree exercises of this video here along with you last night (lumpy Psoas activator, thoracic Multifidus activator and lumpy Serratus activator) and on my walk today, I walked effortlessly tall with good posture for app 3 hours and no tiredness in my thoracic area. I'll be sure to carry on with those exercises. Thank you :)
That is awesome feedback.
Keep up the excellent work!
- Coach Joshua, Team PM
I've left a comment below this one! Thank you so much! You have given me hope!
Thanks so much for the support! Much appreciated :)
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This is so helpful - I am 9 months postpartum and carrying my baby has given me the worst slump 😅 I am so impressed with the knowledge and the in-depth instructions. Thank you!!
Glad it was helpful!
Thanks so much for trying it out and for the kind words.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
one of your exercises gave me relief I never thought I'd feel after a year of having a pinched nerve in my neck! I've been in physio and tried many exercises and thanks to this channel I can use my hands for more than 5 minutes at a time for the first time in a long time.
Happy to help!
Which exercise was the most helpful?
Thanks so much for trying it out and commenting.
Let us know if you ever need more advice :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach it was the "3 safe exercises for a pinched nerve in the neck" video. I couldn't believe the relief I experienced even after the first time doing them
I lost this video a month ago I’ve searched high and low and THANKFULLY I found it again!! Saving to all of my fitness and stretch lists!!! Can’t afford to lose this again!
Phew!
Thanks for your continued support.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thanks
You are welcome!
We appreciate the support.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Wow. My shoulders needed that so badly ! Awesome video !
We're glad it was helpful!
We are so happy you found the video and appreciate the comment.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you for this! I can already feel a difference
You're so welcome!
Thanks for letting us know.
We are here if you ever need more support :)
- Coach Joshua, Team PM
I appreciate this so much. I am struggling so hard with my posture and oddly enough I had just discovered that my psoas muscle was probably causing me issues when I would walk after sitting. And now you have mentioned that the psoas could also affect posture, so I am so thankful to have these 3 exercises. I have the problem of not being able to maintain the posture - my muscles just can't do it after a few minutes. So thank you so very much for these exercises and all your entire channel and ROM app.
Thanks so much for trying them out and keep us posted on your progress :)
We really appreciate you trusting us to help guide your efforts.
- Coach Joshua, Team PM
Thanks Coach E. Very clear instructions. Your background makes a lot of sense. And already the exercises seem to be helping.
Nice :)
You are absolutely spectacular coach.m E!! Thank you again.
Thanks for that!
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I love the exercise for serratus anterior! I went through a bunch of exercises from other videos, and your exercise by far helps me isolate the muscle the most! Thank you!
You're so welcome!
We are so happy that you found us.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Coach E your exercises are helping me so much! Thank you!!!
Great to hear!
Thanks for trying them out :)
Fantastic tutorial! An added advantage is that this posture gives you broader shoulders.
Nice!
Thank you for sharing while trying they really worked.
So happy to read that!
This stuff is gold.
So happy to read that :)
I’ve been doing serratus movements for a while, either in push up fashion or against a wall with a foam roller but I have never felt a serratus stretch like after trying your slumpy version. Gonna definitely incorporate this!
Nice!
Thanks for trying it out.
We are here if you need more support :)
- Coach Joshua, Team PM
This is such a powerful series of exercises and I really appreciate the detailed instruction, particularly for positions where the movements are subtle on the screen. Is this something we can do every day or 2 to 3 times a week?
Glad that you like it and think so highly of it. We appreciate that.
2 - 3 times weekly is optimal.
Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
You are the best ! Please make more videos to help people! 🙌🙌🙌
Thank you, I will :)
I did plenty of exercises and fixed my pelvis and shoulder blades. My neck remained forwarded. and all these 3 exercises are new to me actually. Gonna give it a try.
Awesome!
Thanks for trying it out and commenting.
Keep us posted on your progress and let us know if you have any questions :)
- Coach Joshua, Team PM
Amazing feeling🌟thanks so much for sharing🙏🏻😇
So glad!
Psoas tutorial was the ticket! Excellent.
:)
Thank you, your work has provided a lot of relief for me!
Wonderful! Thanks for letting us know :)
SUPER USEFULL VIDEO!
:)
Thanks for your video. New subscriber here, 😊 Do you have a video about doing these types of exercises for someone with a frozen shoulder?
Excellent, thanks a lot . I will follow the exercises.
Best of luck!
Excellent and then some
Thank you for sharing
Much appreciated :)
Dang Coach E holding that spine really does give off Sub Zero vibes! 😱
Seriously.
- Coach Joshua, Team PM
Thanks for helping. Body health is important. Good video.
You are so welcome and thanks for trying it out.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I am so grateful I found you! Thank you so so much for your videos! My recovery is a long way away but so confident that with your videos I will improve! You rock!!❤️
Are there any exercises I shouldnt be doing? I'm dealing with spinal Stenosis, whole spine, adjacent segment disease around T11 fusion, nerve impingement C spine, spinal cord damage L spine, herniated disc L5 and cramping muscles in neck, back and hips, disc degeneration affecting my whole spine and a frozen shoulder. Your videos on posture have made a difference already and only been a week.
We are, too!
The only exercises you should avoid are those that cause pain. If necessary, modify them by moving slower and smaller.
Thanks for watching and commenting, and please keep us posted on your progress :)
- Coach Joshua, Team PM
@PrecisionMovementCoach thank you for your response, I really appreciate it tremendously!
I have been using 4 of these videos and I love them, they are helping fix the cause of my rotator cuff and bicep tendonitis pain, however I have noticed the hold time and reps in the demo is not the same as the notes below in all the videos. I think it's whatever is comfortable i guess, but I feel there should be a goal for the hold times.
So happy to read that you are making good use of the content.
Thanks for the suggestion and keep us posted on your progress :)
- Coach Joshua, Team PM
So helpful! Thank you so much!
You are welcome :)
wow this exercises are amazing! thank you so much!
Glad that you think so and you are welcome :)
wow more people should see this video, the slumpy psoas activator, i was dealing with it, one leg was super strong and the other super weak, cuz while sitting i would use mainly one leg to support myself, it causes a lot of problems for your walking posture, sleeping, and spinal cord health
Thanks for trying it out :)
Could you make a follow along video for these exercises? My husband would be thrilled to do it / I would definitely remind him to do it daily!
Thanks for the suggestion!
It's a great idea. In the meantime, use the chapters in the video description to jump right to the exericses.
Do them 2 - 3 times weekly for at least 4 weeks and send a report. We can't wait to read about your husband's progress.
Talk to you soon :)
- Coach Joshua, Team PM
This is brilliant! Thanks a lot!
You're very welcome!
So EFFECTIVE!!! Ty 🎉
:)
Thanks these are great
Glad that you think so!
Thank you.
Wow!! Thank you! The slumps serratus is incredible!!! I see the number of sets, but how many times a week should I do this?
Hi and you are welcome. Thanks for the feedback.
2 - 3 times weekly is sufficient.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Amazing!
:)
Another great video. Thank you!
Was hoping you could do one on twisted pelvis.
You are welcome and thanks for the suggestion.
In the meantime, check out the Hip Pain Solution program for ideas that can help you to address that issue:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Excellent
Thank you so much 😀
The Mortal Kombat reference won you a new subscriber 😂😂 love the vids coach!!!
Yusss!
Thanks :)
- Coach Joshua, Team PM
Unfortunately, it's scorpion...not subzero
Damn, I really thought subzero was going to teach me…
That was nice, thanks dude you rocks
Glad you liked it! :)
Very usefull thank you
:)
Nice Mortal Kombat reference! Just joined your channel and loving your content -- very helpful and bite-sized ways to feel better! Thank you, E!
Awesome, thank you!
Thank you so much for posting these videos! I sit in front of a computer all day and need to incorporate this in my routine! I was just wondering if it's ok to do the slumpy serratus even if you feel pinching in one shoulder blade while doing the excercise? Thanks again, this channel is amazing!
You're so welcome!
Do not do any exercise if it causes pain or if you cannot modify it in order to do it pain-free.
Modifications include going slower and making your movements smaller :)
- Coach Joshua, Team PM
Thank you
You're welcome :)
Just what I needed; thx:)
No problem :)
How do you guys feel about making a video on sesamoiditis/turf toe? I feel like you guys are the best out there.
Thanks for the suggestion and stay tuned :)
Yet again Great exercises and explanation. The on all fours one is like the other you did (gettin rid of C^-& hump) would it still be a good idea ro retract cervical spine and look down????
Hi, and thanks for following along.
Try out that cue and let us know how it goes :)
- Coach Joshua, Team PM
I gotta say thoracic multifidus is the hardest. I never felt mind muscle connection whenever I do this exercise.
Yeah, it's tricky tuning into the tiny, intrinsic stabilizers. However, the exercise still works even if you can't feel it.
Thanks for stopping by to try it out and comment.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
huge fan of your videos! just wonderng if its still ok to do these exercises if you have a winged scapula (hitching) ? thanks!
Hi and thanks for following along!
These exercises are safe if you have winged scapulae.
Also, check this out:
www.precisionmovement.coach/winged-scapula-exercises/
Then, consider starting the Shoulder Pain Solution program. We designed it with people like you in mind. It will help you to assess and address the root cause of your issue once and for all:
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
Good video
Thanks for the visit :)
oh my ... the first exercise is genius.
Glad that you think so :)
@@PrecisionMovementCoach Coach E, will you be able to help me? I can't feel push ups, close grip, wide grip, etc in my chest. I filmed myself and I saw that I was in good form. I watched many tutorials. But I saw that my shoulder blades weren't going back enough whenever I pushed down. I tried scapula pushups, but they weren't going back enough either. I tried wall scapulas, same result. What do I do? Is there some sort of mobility routine I should try? And should I still continue doing "wrong form" push ups during the mobility routine? (if ever you recommend one.) I can feel my chest a bit during decline push ups. But that's it. Do you recommend me to replace all push up variations in my routine with decline push ups meanwhile?
@@RandomName-uu1tw check out these videos:
ua-cam.com/video/7lMjjTXUXWc/v-deo.html
ua-cam.com/video/A5AqYZq_PWM/v-deo.html
Don't do wrong form pushups ever :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you! How many sets and reps would be suitable for the airplane push ups?
@@RandomName-uu1tw 2 - 3 sets at a moderate rep range for you is sufficient :)
- Coach Joshua, Team PM
I love your videos..
I have a lot of pain turning my neck side to side is there any exercises or techniques you would recommend??
Thanks for that.
The neck pain video you already landed on is the best place to start :)
- Coach Joshua, Team PM
hello, I've been doing the Slumpy Serratus Activator, Thoracic Multifidus Activator, some neck side bends and stretching my back on a foam roller, for my posture, and now have developed a weak numb tingling arm and it won't go away.
Hmmm...
Try backing off on the intensity and amount that you do. Also, move slower and smaller.
How are you doing now?
- Coach Joshua, Team PM
@@PrecisionMovementCoach doctor said to stop for a while, it's still numb
This and other videos are great but one thing I seem to be missing as I watch through most of them and try to figure out some serious shoulder pain is how often the exercises are done. I'm going to try the AC joint exercises but in that video, along with many others, it seems like you only mention number of reps. Maybe it should go without saying that you do them every day, but I just don't want to guess. Could be twice a day or every two or three days. I just don't know how often you are supposed to work certain muscles, especially when recovering from injury. Apologies if I'm somehow missing when you say how often to do them. Thank you so much for these videos though.
Hi, and that's an excellent question.
Try doing the exercises once per day and 2 - 3 times weekly.
However, if you want the best guidance, then check out one of our Pain Solution programs. The are comprehensive, progressive, and scheduled for you so you don't have to worry about it:
www.precisionmovement.coach/store/
Keep us posted on your progress, and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you so much.
Hi Coach, thank you for your videos...so helpful. Please excuse my ignorance but I was wondering...the Serratus Anterior does protaction and upward rotation of the scapula...doesnt this exercise stretch the serratus? is that the intention here? I thought that "activation" means shortening/contracting it...sorry for my confusion...trying to understand it.
Try to think of how it behaves when the scapulae are posteriorly tilted and the GH joint is being extended :)
- Coach Joshua, Team PM
hmm, my brain is having such a challenging time imagining this...@@PrecisionMovementCoach 🧠
Thank you...appreciate your video very much. My question is: can I do the down dog or bird dog to activate the multifidus muscles?
You are welcome.
Those exercises are ok but don't fire up the multifidi all that much.
- Coach Joshua, Team PM
Lol😂😂 Coach E...i thought he was saying Coachji...
funny aside....i learn so much that Yoga Anatomy books can't teach cuz they don't talk they just show
Ha!
You aren't the first.
Thanks for watching and commenting. Those books can't answer back either ;)
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
After several weeks I noticed a big improvement to my posture. I was wondering, how often would you recommend to do this for maintenance purposes only? Twice a week? Once a week?
Nice results! Keep it up.
Once a week is a good start. See how you feel after 4 - 6 weeks and go from there.
- Coach Joshua, Team PM
Coach E, do you think there are alternatives to conventional chairs that make sense to adopt at the wordk desk to contain the problem of sedentary life ? Thanks for the excellent content you post
You are welcome.
At the end of the day, a chair is a chair and sitting for extended periods of time in any chair will be problematic.
The best option is always to punctuate periods of sitting with brief posture breaks or movement snacks.
Hope that helps!
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thanks, super helpful. But what I find very difficult is to get a feeling for the "shoulder suction". It's like I'm looking in vain for the suction.
Keep working on it and you will improve with time and practice. It's a very subtle movement :)
- Coach Joshua, Team PM
Thank you doc! In the serratus anterior exercise do the elbow need to be completely straight or can they be flexed a bit?
You are welcome!
Modify the exercise in any way to make it comfortable to perform :)
- Coach Joshua, Team PM
“Not sub zero from Mortal Combat” 😂😂😂
Brilliant!!
:)
Hi Coach Eric! I'm wondering about the lumpy serratus exercise. I have rounded shoulders and scapular winging and I've noticed the only way it's to get my scapula to look normal, flat to my back, is to externally rotate my shoulders so that the eye of elbow is also externally rotated outside my body. If I do exercises like a lumpy serous will that help my rounded shoulders or do I need more exercises where I externally rotate my shoulders? Thank you so much!
Both! Key is connecting to serratus and then keeping it on for both types of exercises.
Do you have any program to align the spine, which I believe is mother of all problems
Hi and sorry for the late reply.
The resources in the video description can help. Especially the Low Back Pain Solution program :)
- Coach Joshua, Team PM
Which version of the 4 point thoracic extension is better to do regularly. This shortened version without any flection on top and bottom or the longer version with flection ???
Hi!
They are both good to practice on a regular basis.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
how many times a week should do this? and How much time tiill i see improvements in my posture?
Hi!
2 - 3 times weekly is sufficient, and you should notice changes in 4 - 6 weeks.
Please keep us posted on your progress :)
- Coach Joshua, Team PM
Grazie che Dio ti benedica ti voglio bene ❤️ ❤❤❤❤
Prego! Grazie per il supporto. Fateci sapere se avete domande :)
- Coach Joshua, Team PM (e Google Translate)
Having difficulty finding the postured pairs in the app that go with this routine. Can you please advise?
Hi!
Sorry for any confusion. The search engine is broken and we are working on it. All of the routines are still there but you have to scroll down the list to find them. They are sorted alphabetically A - Z.
In the meantime, use the Area and Type filters to shorten the list of routines.
Try that out and let us know how it goes :)
- Coach Joshua, Team PM
Great video as usual. You guys are life savers! One question though, In the old version of the thoracic multifidus activator you also relaxed the cervical spine and not just the lumbar. How come that's been taken out in this version?
For “Slumpy Psoas Activator” is it necessary to start in Posterior Pelvic Tilt prior to lifting the leg? Or can I start in Anterior Pelvic Tilt?
Great question.
Do it the way that Eric demonstrates for optimal effect :)
Keep us posted on your progress!
- Coach Joshua, Team PM
do you have alternative for the 2nd excersie?
How come?
Apparently, I can not work it out and too many issue on my back
Coach, can I have an online consult? How
Yup!
Email us at vip@pmcoach.pro and we'll get you set up :)
- Coach Joshua, Team PM
My condition MS is affecting the right leg in a matter that I cannot lift it. How can I stimulate the psoas
Hi and that is a great question.
Can you get any amount of resistance between your knee and hand? The leg doesn't have to lift much if at all.
Let us know what you think and thanks for stopping by to watch and comment :)
- Coach Joshua, Team PM
When u do the serratus can you just allow shoulders to slightly move forward when arms go back or must we push them back pinching shoulder blades
Great question.
Please follow the cues in the video and try to copy Eric as closely as you can.
Thanks for trying it out and commenting. We really appreciate the engagement :)
- Coach Joshua, Team PM
When doing the slumpy serratus anterior exercise I seem to feel the backs of my arms (triceps) the most, is this normal am I performing it right?
That is not uncommon because the triceps are very active.
Thanks for trying it out and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I felt great after set of these exercises, even though it felt hard to activate the right muscles (and still not sure if I did) I felt like I could breathe deeper 2 which was a bonus, will continue doing them, thank you
I feel pain on my right psoas with the slumpy psoas excercise. Can’t tell if it’s weak or just overactive already. Should I continue with it or lay off that side?
Hi and thanks for trying it out.
Back off on the intensity and time spent doing it and let us know if that helps :)
- Coach Joshua, Team PM
I get a lot of right pec minor pain everytime I do anything on the right side. I am a massage therapist and fitness instructor and everything I know to try does not help. Eventually I went to ortho who said I had carpal tunnel never wanted to look at my collar bone or pec where pain is. Do you have any suggests about pain in pecs when woulrking upper body.
You are overusing your pec minor and your shoulder complex.
Work on the content in this video. Do the exericses before and after each of your clients. Try to modify your working postures so that you can add more posterior scapular tilt and external humerus rotation. Take as many breaks as you can to put your shoulder complex and humerus into a neutral position.
Consider this preventative maintenance if you want to keep working in your profession.
- Coach Joshua, Team PM
@PrecisionMovementCoach thank you so much. I will definitely I am also using your videos on psoas my right psoas is chronically tight and I can tell a difference already. It's a work in progress but ill keep at it. Thank you so much.
Will this help cervical neck pain? My sister has cervical neck pain and swelling. Supposedly nothing going on with the vertebrae according to her doctor. She is a dental assistant so she has her head in a down position every day. PT helps for awhile but then it goes back to the way it was (pain and swelling).
It's worth a try!
She should check her ergonomics - find the best position for working. Maybe the patient chair is too low or her chair is too high, for example.
Tell her to check the Gokhale method. These exercises are amazing, but IMO, she also needs to fix the way she moves and sit.
What if the psoas on my opposite leg is over active so when I do the first exercise I feel it in the leg that remained in the ground?
That is not unocmmon and you will notice that change the more you practice the exercise.
Please try these exercises 2 - 3 times weekly for four weeks and get back to us with a progress report.
Talk to you soon :)
- Coach Joshua, Team PM
My left psoas is always so sore when I use a ball in that trigger area. Won’t the psoas exercise make it more sore with exercising it?
Exercising it will allow it to reset and the soreness should subside :)
- Coach Joshua, Team PM
I’m wondering, for the multifidus exercise, Is there any advantage to tucking your chin and flexing your cervical spine like in the original version or do you find this simplified version works the multifidus just as well? I never could quite get it with the original version but hopefully this simplified version helps.
This version works just as well :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Is there any reason or scenarios to use one version over the other, or are they basically interchangeable?
How many times per week?
2 - 3 :)
All my back pain and bad posture is from 20 years of (yo be blunt) overly large breasts. I and trying to lose more weight but it still isn’t helping. Any help with this, also?
Did you try out the exercises?
How are you now?
- Coach Joshua, Team PM
when doing the slumpy psoas one, i noticed that my body is turned towards that hand on my knee. is that okay?
Do your best to face forward :)
What's the cause of muscle stiffness.
It's hard to say but typically the muscles are not being used optimally. They can be weak or they can be overused. That kind of wear and tear can lead to stiffness.
- Coach Joshua, Team PM
Do you see patients in person?
Yes and you can email us at vip@pmcoach.pro for more info :)
- Coach Joshua, Team PM
I really can't figure out the 2nd one
Hey!
Thanks for trying it out. What seems to be the trouble? What happens when you try?
Talk to you soon :)
- Coach Joshua, Team PM
@@PrecisionMovementCoachthanks for responding. I am having difficulty feeling anything at all in my spine area. I am very rounded forwards with bad anterioe pelvic tilt. It seems like most of my effort is going to pulling my pelvis back/flexing just my lumbar spine and I can't feel any sort of stretch in the area being noted in the video
That is okay.
The beauty of the exercise is that it works even if you can't feel it. As long as you are following the cues then you are good to go :)
- Coach Joshua, Team PM
@@RileyFreeman811:47