Evidence based lifters, Enrollment for the March 2025 cohort of the Henselmans PT Course is now open! It won't "fix" your posture, but it will give you a comprehensive understaning of what really works for muscle growth, fat loss, and body recomposition -- backed by science, not opinions. Get more information and sign up here: mennohenselmans.com/online-pt-course/ We start March 15th and we are already almost 75% full. I personally answer most questions during the program which is why we do have a cap on how many students we can take on.
THANK YOU, Menno, for this video. As a physiotherapist I constantly have to educate my patients about information like this and disassemble beliefs like these that have been perpetuated by other healthcare providers. We need this information to be widely understood so badly.
I think this is missing the forest for the trees. People want a "better" posture because it is undeniably more attractive - which certainly must have something to do with the connection to confidence and happiness. The question is simply - "can I fake it until I make it?" or is the only way to have a more attractive posture to build your self confidence first?
Posture isn't just about health. Posture is also about - probably more so about - social expectations and how you present yourself. If you want to come across a certain way socially, your posture can absolutely affect how people perceive you. I would expect that the people who were asked how satisfied they were about their posture are considering how they're presenting themselves as much as or more than posture for health purposes unless they were specifically asked to think in that framing.
His argument there would just be that the standard should change to reflect what's actually desirable. I disagree though. Good posture, especially hip rotation and stronger engagement of your legs and feet during walking, are critical for long-term joint health, healthy strength distribution, an active lifestyle, and generally avoiding pain.
Clients are always asking me "Is there an exercise I can do to fix my feet from pointing out or fix my posture?". I always say no. You have to just point your toes forward and sit and stand up straight. And just turn that into a habit. Then they always come back and say my Physio said this and my Dr said that. I just say they haven't read the literature. And don't be bitten by the appeal to authority fallacy.
Thanks for this content. I do have to say that with regard to one particular posture there does need to be some correction and that’s head forward posture or a tech neck. It’s becoming an epidemic and lead the cervicogenic problems and cervicogenic headache, which is something I suffered from and I have had to correct my neck posture over this. Also I’d like to throw in a thank you to introducing me to the song that slapper from Otis MacDonald, which you use on one of your videos it’s really got the funk.
When I first began working out regularly there was a huge push towards corrective exercises in relation to the posture. I’m so glad that most of that is just considered nonsense now and you don’t have to worry about some mythical perfect position your spine should be in at all times
You mention how certain activities like running make people have certain postures, and then you say how its useless to do exercises to affect posture. How are those activities not affecting postures if not through repeated activation of certain muscle groups?
Thank you for another excellent video! I did have a question regarding the evidence you present here. You mentioned both that 1) certain athletes have different posture as adaptations (runners and anterior pelvic tilt, swimmers and kyphosis) and 2) that it is not possible to adjust posture using exercise. Aren't these two statements contradictory? I am doing my best to understand.
In my experience most people interested in improving their posture DO have pain, not just because they've been told they should improve their posture as a preventative measure against future pain. Comments on videos about upper crossed syndrome are full of people talking about their pain. This all comes off as a bit dismissive of that imo. Not only because you make it sound as if all postures are equal in terms of them all being unlikely to cause pain so long as you move often enough, but also because you make it sound as if postural adaptations (like the example of anterior pelvic tilt in runners) are equal too. Adaptations like upper crossed syndrome and forward head posture are extremely common in people who work in tech, and a huge number of people in that field get referred to physical therapists to try and treat their pain (which is usually in the same areas -- in between the shoulder blades, in the upper traps, etc.). People with more really exaggerated forms of those adaptations (like really bad forward head posture) seem to have the worst pain and issues like joint degeneration from being stuck in that posture/adaptation all the time. So if you're only talking about people with small amounts of postural adaptations and who have no pain, then sure, all the things you said should not be real concerns for them. But for everyone else? To say it's a "myth" that "your posture is hurting you" seems more like ragebait than anything else.
A couple of years ago, I could not lie down with the head on the floor, it would take me minutes to stretch enough for the back of my neck to touch the floor. I could not “hang”. My 78 y.o. has this even worse. This kyphosis made it impossible to do incline bench press, the forward rotation of the upper back and shoulders made that impossible due to pain. And no overhead press at all. Excercising and stretching is increasing mobility, and I have now taken up crossfit, that increases it further. Posture has improved a crazy ammount as well.
I have very bad forward head posture.If a lay down its impossible for me too lay my neck down on the ground due too rounding off the back. What do you suggest i should do. To get better posture?
@ hi, first, could I ask some questions? - do you work out? - do you have a job where you sit down or look down? - do you watch screens for more than 30 min a day? - what is your age? - what is your body fat percentage (if you don’t know, then BMI) - how much are you willing to change in order to fix this issue? - how big a workout effort are you willing to put in this? It would make little sence if I came with a set of interventions that was too much or too little. My dad had very slow progress, and I gave him way to many things to do, so for a long time, he did none 🙂 And sorry for the language, not a native english speaker. If you could give me the input, I can list suggestions.
@@iblisthemage hello thanks for your reply and taking the time trying to help. 1. I dont workout but i do exercises that my PT gave me and i do some off Conor Harris hes exercises from UA-cam.2.No i dont have a sitting job but i game as a hobby. 3.Yes but allways on eye level. 4.my age is 33. 5. My weight is 88kg and height is 185cm dont know my bmi so hope this helps. 6.Im a hard worker so im doing whatever it takes. 7.Like i said before whatever it takes. I understand but im not like that. My PT have giving me things too do every hour so i got alarm as reminder haha.And no worries im dutch myself.🙂
@ super! 1) Scapula mobility: identify excercises that work on mobilizing your scapula, but with a minimum of resistance, so limit the pure stretching: stretching is what you do as part of warmup, you want your scapula-to-spinal-nerve-setup to “feel confident that it is safe to move the scapula in full range of motion”, in all movement directions. Graduate slowly to “hanging” with 30% of your bodyweight. 2) Teres Major: Make sure to work on strengthening and stretching these muscles under stretch, full range of motion 3) infraspinatus etc: same principles for these. Stretch under tension, train in full range of motion 4) posterior chain: work hard on perfecting every little detail about the Kettlebell Swing, and do this every morning. Graduate to Snatch and similar overhead press additions to the KB swing 5) “Cobra” from Yoga, but rest your chin on your hands, pushing your head backwards 6) “Fish” from yoga; roll up a towel or something, and work on the kyfosis areas of your back. Graduate to lying on a bench, both face up and face down variations, and do full range of motion headlifts. Graduate to 45 ° variations. 7) work on lower leg mobility and strength, full range of motion 8) place any screen/phone/book above eye level Graduating to pullups and full bodyweight hanging will help. Do weight training for a year; full body, then move into Crossfit, but TAKE IT EASY!!! Easy to get injured in Crossfit…
Look at many old people and how they walk in flexion. You telling me that this is optimal posture? Their spine muscles is weak 100% that's why they can't hold it straight. 4 week exercise program is nothing when it comes to posture and muscles activation habits.
best tidbit I've heard is that the "perfect posture" is the NEXT posture. meaning you can't just lock into one posture all the time and expect to feel good. your body requires movement
With regards to anterior pelvic tilt, I agree that for most people it's not an issue. However, I have seen patients with more extreme anterior tilt with lower back pain as too much lumbar extension can load their facet joints (site of pain). Correcting this can lead to improvement of back pain. Without pain or functional issues I wouldn't change posture.
Thanks for this content. I do have to say that with regard to one particular posture there does need to be some correction and that’s head forward posture or a tech neck. It’s becoming an epidemic and lead the cervicogenic problems and cervicogenic headache, which is something I suffered from and I have had to correct my neck posture over this. Also I’d like to throw in a thank you to introducing me to the song that slapper from Otis MacDonald, which you use on one of your videos it’s really got the funk.
Words of wisdom from the man 'Arnold Schwarzenegger' 😅 Love the knowledge Menno Sir! Massive massive respect 🙏 It's a blessing for people like me from 3rd world countries to have access to updates literature like this.
4:00 - I'm unconvinced. A strongman has a heavier upper body. There's a decent possibility that they have specific neglected muscle groups in the hip/abdominal/lower back area that are too strong to hold up their bodies in daily life, just like weaker individuals might have the same issues with lighter upper bodies and generally weaker muscles. I think in general, we'd all be well-advised to live more consciously, regularly be attentive of our hip rotation and weak abdominal tension, and adjust it for the sake of activating these underdeveloped muscles, and stretching regularly.
Hi Menno could you please look up the most up to date research on zone 2 training? I know a few scientists who are huge proponents of it and they claim it must be part of workout routine for optimal aging. Interested on your take.
In my case, when i walk or run i have a classicak qq"good posture" (upright, shoulder back, etc.) but when i sit without back support i go into heavy spine flexion and it feels fine and comfortable, in fact if i try to have the same posture that i have when walking it would be incredibly uncomfortable.
I used to have mild back pain, I never blamed my posture though, but I found it went away completely after I put deadlift and squats in my workout programming.. so my back pain was entirely due to a weak back, which in my case was not comparable to your client, who deadlifted 500, though I am now able to do the same at this point with no back pain.
Great content! Following on from this video do you have any recommendations for tight hamstrings and weak/flat glutes? The overwhelming majority of videos will say it’s anterior pelvic tilt and you need to stop stretching your hamstrings and stretch hip flexors instead. Then other videos suggest doing Romanians to strengthen/stretch hamstrings. It’s not that my hamstrings ‘feel’ tight, more that my rom is terrible when doing RDLs.
Any advice from someone with similar simptoms. I have DDD that made my lumbar curvature down to 17 degrees and thoracic down to 30, which made cardiac-like symptoms appear, including fingers tingling and mytric valve problems. Did every heart-related tests and now have almost constant chest heavyness.
There is always one person who appears who contadicts every expert and act like he is Jordan of fitness. There is nothing more painful to my eye then when I see a person with Quasimodo look,forward neck and I agree that APT is ok in people to some extent but forward nexk and too rounded shoulder is recipe for disaster
Soooo, there is now way for me to have that straight neck and upper back posture, and i doomed to be an athletic hunchback with a bump at the base of my neck, awesome...
True or false: Some postures are more visually appealing than others. I simply want to adopt a more visually appealing posture, and I don’t see anything wrong with that. Surely someone in the bodybuilding space should be sympathetic to that goal.
The best seating posture is changing your posture every 10-15 minutes. A variety of postures is always better than keeping "optimal" posture the whole time.
I have been to dozens of Physios. all have which have spouted all the nonsense you break down here. I wish I just had a card to show them that linked to this video. Thanks for the critical thinking my man!
rubbish. my sleep posture (on my stomach) destroyed my whole life, and I was diagnosed with severe cervical spine degenerative arthritis due to 2 decades of sleeping in this position (I had the spine of a 70 year old, and I was in my 30's) . I had 8 years of chronic pain due to this. After finally learning to sleep on my side, my 8 years of chronic pain & discomfort resolved permanently & within weeks
How you feet land have a lot to do with it,you feet land like plungers and absorb the shock, your spine is a big spring, that absorbs the rest, Everyone is different, good video.
He ignores the "software" which our brain basically is. It is in command and dictates our muscles which range of motion is safe and which is not. It can literally shut down your muscle activity. So if you have weak joint angles or bad range of motion then your brain will not activate your muscles to protect you from harming yourself. Now if you overpower certain movement patterns and neglect full range of motion your body will compensate and this might lead to injuries. Thats what I understand by having bad posture. You might feel good right now but the time will come when the weak links show
You absolutely nailed this Menno. This isn't a massive area of expertise of mine or anything as such, but I am borderline one the extreme cases that does suffer some minor problems from it. I have the hip tilt and the belly out slouch and I have the slight hunchback/forward neck. I have no problems related to standing that I can think of though I did have some back problems from being a fast bowler (cricket) when younger that might qualify, but I do have problems with sitting for long periods. I sometimes have to drive a van for a few hours at weekend for my job and it can cause me quite bad neck and upper back pain. Imagine being forced to look directly up into the sky for hours on end and that's approximately the equivalent for somebody else. My back is disproportionally strong compared to everything else, though I'm highly confident this is caused by my unusual shape not the cause of it. I started lifting weights a couple of years ago in my 30s and I can deadlift 5 plates but not yet bench 2 (I do have long limbs though), just for context. The athletic performance is absolutely true, not only form a simple logical perspective of of course something different will excel in certain areas but also I can confirm from experience. I got into swimming when I was a kid, because I was told I was a natural. I became a good club level swimmer, nothing special. I swam for my county a few times. In hindsight I didn't have the strength to be great, I was way too skinny. The one thing I always had though was my front crawl technique. EVERYBODY always said it was the best they'd ever seen, this is at every point along my journey from starting at ~9yo to stopping at 16. I'd swim a 50m flat out and was told I wasn't trying. This happened too many times to count. The hunchback acted not only as a streamlining aid (it did the reverse on backstroke), but also my strong back was perfect for front crawl, the technique of which I suppose somewhat resembles a lat pulldown. Anyway, I just wanted to say that you nailed it. I would absolutely agree that people shouldn't try to fix these problems this way. I think if you do have issues, you're either way too weak or you're quite abnormally shaped. Just be generally fit and you'll be fine, and please don't look at people like me and tell me to stand up straight, it's insulting.
the muscles you have to strengthen isnt even done with your basic ass faayv by faayv exercises so good luck having good posture with rows. but also you gotta progressive overload on the required exercise, lame wall angelss wont do sht (im saying weight increase as PO) and "strong chest weak back causes kyphosis therefore gotta stretch chest" is a massive lie
Not just a fitness issue, but healthcare overall. People go through unnecessary interventions for said "problems" from super expensive chiro/physio plans to fix posture or surgery. Its embarrassing, but greed and money rule this system.
"Good" posture, just like a muscular body, is simply more attractive to the majority. Telling some skinny guy that wants to build muscle to look more attractive that his physique isn't a problem is true, but not overly helpful.
I have an anterior pelvic tilt and have done for 15+ years with some light back pain, I used to be obsessed with fixing it but nothing worked. I went from deadlifting 150lbs to over 400lbs, nothing changed. Eventually realised the idea that my glutes are weak and it was causing my pelvic tilt made zero sense. All I do now is use a back buddy and on my lower after I’ve had a long day stood on my feet.
It could be very easily that 500lbs deadlifter has numerous weak back muscles. Elite powerlifters often have issues with weak rotators and lower traps and stuff like that. You can see 900lbs deadlifters and 500+ bench pressers have really poor shpulder external rotation strenght. It does matter for sure in that context
Bro when you're looking at someone and how they present, the last thing you think of is their posture unless it's really that bad. 95% of people have perfectly normal looking posture that is healthy
@@bigbadlara5304if it really bothers you just posteriorly tilt your pelvis when standing by contracting the hamstrings and glutes. You can't really remove APT long term, so the best solution is to just be more mindful of your pelvic position when you're conscious of being perceived by others.
I want to get rid of my neck slouch because it's giving me a hump at the back of my neck....this seems like a good thing for vanity and also pain issues?
As in watching this video I get more and more Back, Neck and Shoulder stiffness from simply locking slightly down. I think fixing posture is NOT actually the answer for the B.N.S pain / stiffness, it's the mind - muscle connection & muscle activation that'll fix most of the "vad posture issues".
So you say apt is due to an adaptation that runners and lifters get to help them improve performance… and then later you say there’s no effect on exercise in improving posture. But clearly exercise can impact posture by saying apt develops. So I’m confused on how exercise can’t help posture but it can ‘make jt worse’ so to speak.
Sometimes when I watch those advice it’s like why do you guys need to complicate things it’s like oh I need one new think to think about what wrong with you guys
Most posture restoration program are crap. I've greatly improved my posture and others. Now I move better, feel better and breathe better. Ignorance is not evidence
Evidence based lifters,
Enrollment for the March 2025 cohort of the Henselmans PT Course is now open!
It won't "fix" your posture, but it will give you a comprehensive understaning of what really works for muscle growth, fat loss, and body recomposition -- backed by science, not opinions.
Get more information and sign up here: mennohenselmans.com/online-pt-course/
We start March 15th and we are already almost 75% full. I personally answer most questions during the program which is why we do have a cap on how many students we can take on.
99 missed calls from AthleanX
😂😂😂😂
THANK YOU, Menno, for this video. As a physiotherapist I constantly have to educate my patients about information like this and disassemble beliefs like these that have been perpetuated by other healthcare providers. We need this information to be widely understood so badly.
As a physio, I disagree with many things he says here..
@@thealienrobotanthropologist but in that case, the 2 of us agree and the video guy disagrees.
4:18 “It’s not like everyone is fully flexed all the time”
Speak for yourself, Sir!
I like this video because it affirms my preconceptions that I can slouch however much I want
I think this is missing the forest for the trees. People want a "better" posture because it is undeniably more attractive - which certainly must have something to do with the connection to confidence and happiness.
The question is simply - "can I fake it until I make it?" or is the only way to have a more attractive posture to build your self confidence first?
Posture isn't just about health. Posture is also about - probably more so about - social expectations and how you present yourself. If you want to come across a certain way socially, your posture can absolutely affect how people perceive you.
I would expect that the people who were asked how satisfied they were about their posture are considering how they're presenting themselves as much as or more than posture for health purposes unless they were specifically asked to think in that framing.
His argument there would just be that the standard should change to reflect what's actually desirable.
I disagree though. Good posture, especially hip rotation and stronger engagement of your legs and feet during walking, are critical for long-term joint health, healthy strength distribution, an active lifestyle, and generally avoiding pain.
But what do I do if I have posture that doesn't look nice aesthetically to me? What can I do to change my posture that actually works?
Clients are always asking me "Is there an exercise I can do to fix my feet from pointing out or fix my posture?". I always say no. You have to just point your toes forward and sit and stand up straight. And just turn that into a habit. Then they always come back and say my Physio said this and my Dr said that. I just say they haven't read the literature. And don't be bitten by the appeal to authority fallacy.
tbh I'm grateful it's that simple and it's not necessary to have to do those sorts of weird posture exercises
Thanks for this content. I do have to say that with regard to one particular posture there does need to be some correction and that’s head forward posture or a tech neck. It’s becoming an epidemic and lead the cervicogenic problems and cervicogenic headache, which is something I suffered from and I have had to correct my neck posture over this. Also I’d like to throw in a thank you to introducing me to the song that slapper from Otis MacDonald, which you use on one of your videos it’s really got the funk.
How many clients have come back to you and said that it worked?
Based on my experience, almost all pain that comes from sitting is a result of ergonomics mistakes (eg. monitor too high, keyboard too far away etc.)
When I first began working out regularly there was a huge push towards corrective exercises in relation to the posture. I’m so glad that most of that is just considered nonsense now and you don’t have to worry about some mythical perfect position your spine should be in at all times
You mention how certain activities like running make people have certain postures, and then you say how its useless to do exercises to affect posture. How are those activities not affecting postures if not through repeated activation of certain muscle groups?
He has no idea.
Thank you for another excellent video! I did have a question regarding the evidence you present here. You mentioned both that 1) certain athletes have different posture as adaptations (runners and anterior pelvic tilt, swimmers and kyphosis) and 2) that it is not possible to adjust posture using exercise. Aren't these two statements contradictory? I am doing my best to understand.
I had serious pain where my neck and traps connect. I stopped using a pillow and I’m totally fine now.
In my experience most people interested in improving their posture DO have pain, not just because they've been told they should improve their posture as a preventative measure against future pain. Comments on videos about upper crossed syndrome are full of people talking about their pain. This all comes off as a bit dismissive of that imo. Not only because you make it sound as if all postures are equal in terms of them all being unlikely to cause pain so long as you move often enough, but also because you make it sound as if postural adaptations (like the example of anterior pelvic tilt in runners) are equal too. Adaptations like upper crossed syndrome and forward head posture are extremely common in people who work in tech, and a huge number of people in that field get referred to physical therapists to try and treat their pain (which is usually in the same areas -- in between the shoulder blades, in the upper traps, etc.). People with more really exaggerated forms of those adaptations (like really bad forward head posture) seem to have the worst pain and issues like joint degeneration from being stuck in that posture/adaptation all the time. So if you're only talking about people with small amounts of postural adaptations and who have no pain, then sure, all the things you said should not be real concerns for them. But for everyone else? To say it's a "myth" that "your posture is hurting you" seems more like ragebait than anything else.
As a pt i strongly disagree!
@@moluper1635 with what part
@@moluper1635 with what part
If they’re like me, they only have pain when they’re trying to force the military-like posture that society often deems as good posture.
A couple of years ago, I could not lie down with the head on the floor, it would take me minutes to stretch enough for the back of my neck to touch the floor. I could not “hang”. My 78 y.o. has this even worse.
This kyphosis made it impossible to do incline bench press, the forward rotation of the upper back and shoulders made that impossible due to pain. And no overhead press at all.
Excercising and stretching is increasing mobility, and I have now taken up crossfit, that increases it further.
Posture has improved a crazy ammount as well.
I have very bad forward head posture.If a lay down its impossible for me too lay my neck down on the ground due too rounding off the back.
What do you suggest i should do.
To get better posture?
@ hi, first, could I ask some questions?
- do you work out?
- do you have a job where you sit down or look down?
- do you watch screens for more than 30 min a day?
- what is your age?
- what is your body fat percentage (if you don’t know, then BMI)
- how much are you willing to change in order to fix this issue?
- how big a workout effort are you willing to put in this?
It would make little sence if I came with a set of interventions that was too much or too little. My dad had very slow progress, and I gave him way to many things to do, so for a long time, he did none 🙂
And sorry for the language, not a native english speaker.
If you could give me the input, I can list suggestions.
@@iblisthemage hello thanks for your reply and taking the time trying to help.
1. I dont workout but i do exercises that my PT gave me and i do some off Conor Harris hes exercises from UA-cam.2.No i dont have a sitting job but i game as a hobby.
3.Yes but allways on eye level.
4.my age is 33.
5. My weight is 88kg and height is 185cm dont know my bmi so hope this helps.
6.Im a hard worker so im doing whatever it takes.
7.Like i said before whatever it takes.
I understand but im not like that.
My PT have giving me things too do every hour so i got alarm as reminder haha.And no worries im dutch myself.🙂
@ super!
1) Scapula mobility: identify excercises that work on mobilizing your scapula, but with a minimum of resistance, so limit the pure stretching: stretching is what you do as part of warmup, you want your scapula-to-spinal-nerve-setup to “feel confident that it is safe to move the scapula in full range of motion”, in all movement directions. Graduate slowly to “hanging” with 30% of your bodyweight. 2) Teres Major: Make sure to work on strengthening and stretching these muscles under stretch, full range of motion
3) infraspinatus etc: same principles for these. Stretch under tension, train in full range of motion
4) posterior chain: work hard on perfecting every little detail about the Kettlebell Swing, and do this every morning. Graduate to Snatch and similar overhead press additions to the KB swing
5) “Cobra” from Yoga, but rest your chin on your hands, pushing your head backwards
6) “Fish” from yoga; roll up a towel or something, and work on the kyfosis areas of your back. Graduate to lying on a bench, both face up and face down variations, and do full range of motion headlifts. Graduate to 45 ° variations.
7) work on lower leg mobility and strength, full range of motion
8) place any screen/phone/book above eye level
Graduating to pullups and full bodyweight hanging will help. Do weight training for a year; full body, then move into Crossfit, but TAKE IT EASY!!! Easy to get injured in Crossfit…
@iblisthemage Thank you i will have a look into all of this 🙂
Look at many old people and how they walk in flexion. You telling me that this is optimal posture? Their spine muscles is weak 100% that's why they can't hold it straight.
4 week exercise program is nothing when it comes to posture and muscles activation habits.
best tidbit I've heard is that the "perfect posture" is the NEXT posture. meaning you can't just lock into one posture all the time and expect to feel good. your body requires movement
Thank you Menno, this was very interesting!
Eye opening material. Thank you!
With regards to anterior pelvic tilt, I agree that for most people it's not an issue. However, I have seen patients with more extreme anterior tilt with lower back pain as too much lumbar extension can load their facet joints (site of pain). Correcting this can lead to improvement of back pain. Without pain or functional issues I wouldn't change posture.
Always appreciate your vids Menno 🙏
stretching absolutely fixes my posture. the fascia gets bound up and it pulls your body out of good posture.
Thanks for this content. I do have to say that with regard to one particular posture there does need to be some correction and that’s head forward posture or a tech neck. It’s becoming an epidemic and lead the cervicogenic problems and cervicogenic headache, which is something I suffered from and I have had to correct my neck posture over this. Also I’d like to throw in a thank you to introducing me to the song that slapper from Otis MacDonald, which you use on one of your videos it’s really got the funk.
Incredible video, thank you Meso
Words of wisdom from the man 'Arnold Schwarzenegger' 😅
Love the knowledge Menno Sir! Massive massive respect 🙏
It's a blessing for people like me from 3rd world countries to have access to updates literature like this.
4:00 - I'm unconvinced. A strongman has a heavier upper body. There's a decent possibility that they have specific neglected muscle groups in the hip/abdominal/lower back area that are too strong to hold up their bodies in daily life, just like weaker individuals might have the same issues with lighter upper bodies and generally weaker muscles.
I think in general, we'd all be well-advised to live more consciously, regularly be attentive of our hip rotation and weak abdominal tension, and adjust it for the sake of activating these underdeveloped muscles, and stretching regularly.
Great video as always. Can you talk about how exercise may or may not help with tension headaches and migraines?
Thanks for making this video
Thanks for the video sr.
Hi Menno could you please look up the most up to date research on zone 2 training? I know a few scientists who are huge proponents of it and they claim it must be part of workout routine for optimal aging. Interested on your take.
Bro just destroyed jeff's favorite face pulls with facts and evidence and thought we wouldn't notice.
In my case, when i walk or run i have a classicak qq"good posture" (upright, shoulder back, etc.) but when i sit without back support i go into heavy spine flexion and it feels fine and comfortable, in fact if i try to have the same posture that i have when walking it would be incredibly uncomfortable.
I found strengthening glutes and hamstrings did help my apt though
Does osteopenia and osteoporosis play a part in posture? Thus will RT help? Thankyou
This is great information. As a physiotherapist I'm so bored of all the posture scare mongering and scamming
But to touch on one of the final comments - even if you do have pain or 'dysfunction' it's still likely not down to your posture!
I used to have mild back pain, I never blamed my posture though, but I found it went away completely after I put deadlift and squats in my workout programming.. so my back pain was entirely due to a weak back, which in my case was not comparable to your client, who deadlifted 500, though I am now able to do the same at this point with no back pain.
Great content! Following on from this video do you have any recommendations for tight hamstrings and weak/flat glutes? The overwhelming majority of videos will say it’s anterior pelvic tilt and you need to stop stretching your hamstrings and stretch hip flexors instead. Then other videos suggest doing Romanians to strengthen/stretch hamstrings. It’s not that my hamstrings ‘feel’ tight, more that my rom is terrible when doing RDLs.
Do you know what, this is probably the best video you've made. When I come to think about it, you've got a bloody good point.👍🏻
What a great video. I cannot wait to use this knowledge to continue being the most hated person at work
Any advice from someone with similar simptoms. I have DDD that made my lumbar curvature down to 17 degrees and thoracic down to 30, which made cardiac-like symptoms appear, including fingers tingling and mytric valve problems. Did every heart-related tests and now have almost constant chest heavyness.
There is always one person who appears who contadicts every expert and act like he is Jordan of fitness.
There is nothing more painful to my eye then when I see a person with Quasimodo look,forward neck and I agree that APT is ok in people to some extent but forward nexk and too rounded shoulder is recipe for disaster
Most people could fix their posture just by not looking at their cellphones 18 hours a day.
What are you thoughts on Dr. mike's video about hammer curl?
What do you think about ‘functional patterns’ and look a like visions?
Gigachad has spoken.
Soooo, there is now way for me to have that straight neck and upper back posture, and i doomed to be an athletic hunchback with a bump at the base of my neck, awesome...
True or false: Some postures are more visually appealing than others.
I simply want to adopt a more visually appealing posture, and I don’t see anything wrong with that. Surely someone in the bodybuilding space should be sympathetic to that goal.
I really want to know, so the posture doesnt matter. But then just the factt that you sit a lot, makes the muscles stiff and weak etc...
The best seating posture is changing your posture every 10-15 minutes. A variety of postures is always better than keeping "optimal" posture the whole time.
Can you do this one in Dutch ... for my mom... so she can finally, get of my back (ha!)... about my posture ;) Thanks for another great video!
I have been to dozens of Physios. all have which have spouted all the nonsense you break down here. I wish I just had a card to show them that linked to this video. Thanks for the critical thinking my man!
What about scapular dyskinesis? 10 years of gym and 7 years of physiotherapy here, and still did not correct it. Maybe I should just accept?
rubbish. my sleep posture (on my stomach) destroyed my whole life, and I was diagnosed with severe cervical spine degenerative arthritis due to 2 decades of sleeping in this position (I had the spine of a 70 year old, and I was in my 30's) . I had 8 years of chronic pain due to this. After finally learning to sleep on my side, my 8 years of chronic pain & discomfort resolved permanently & within weeks
Every time I see this guy I go "here we go, another snake oil salesmen" and then I watch the video and go, "oh yeah this guy's great!".
How you feet land have a lot to do with it,you feet land like plungers and absorb the shock, your spine is a big spring, that absorbs the rest, Everyone is different, good video.
showing this to my mom immedieateley
...but if you're in APT and have lower back tightness/pain...it's an issue no?
It might not be because APT cause the low back pain but the opposite low back pain cause ATP
0:03 Yep
0:05 Yep
Maybe if tge studies were longer we would see postural changes from exercise. The faxt that elderly people do is indicative that this is the case.
What about effortful blinking ?
Asking for a friend
Really great video. I’ve often been told my back muscles are weak due to my posture, but I can deadlift 295 and reverse lat pull down 200.
Lack of mobility may result in pains
He ignores the "software" which our brain basically is. It is in command and dictates our muscles which range of motion is safe and which is not. It can literally shut down your muscle activity. So if you have weak joint angles or bad range of motion then your brain will not activate your muscles to protect you from harming yourself. Now if you overpower certain movement patterns and neglect full range of motion your body will compensate and this might lead to injuries. Thats what I understand by having bad posture. You might feel good right now but the time will come when the weak links show
but it certainly helps to hold your hand near the chin to post for a thumbnail, right ?
You absolutely nailed this Menno.
This isn't a massive area of expertise of mine or anything as such, but I am borderline one the extreme cases that does suffer some minor problems from it. I have the hip tilt and the belly out slouch and I have the slight hunchback/forward neck. I have no problems related to standing that I can think of though I did have some back problems from being a fast bowler (cricket) when younger that might qualify, but I do have problems with sitting for long periods. I sometimes have to drive a van for a few hours at weekend for my job and it can cause me quite bad neck and upper back pain. Imagine being forced to look directly up into the sky for hours on end and that's approximately the equivalent for somebody else.
My back is disproportionally strong compared to everything else, though I'm highly confident this is caused by my unusual shape not the cause of it. I started lifting weights a couple of years ago in my 30s and I can deadlift 5 plates but not yet bench 2 (I do have long limbs though), just for context.
The athletic performance is absolutely true, not only form a simple logical perspective of of course something different will excel in certain areas but also I can confirm from experience. I got into swimming when I was a kid, because I was told I was a natural. I became a good club level swimmer, nothing special. I swam for my county a few times. In hindsight I didn't have the strength to be great, I was way too skinny. The one thing I always had though was my front crawl technique. EVERYBODY always said it was the best they'd ever seen, this is at every point along my journey from starting at ~9yo to stopping at 16. I'd swim a 50m flat out and was told I wasn't trying. This happened too many times to count. The hunchback acted not only as a streamlining aid (it did the reverse on backstroke), but also my strong back was perfect for front crawl, the technique of which I suppose somewhat resembles a lat pulldown.
Anyway, I just wanted to say that you nailed it. I would absolutely agree that people shouldn't try to fix these problems this way. I think if you do have issues, you're either way too weak or you're quite abnormally shaped. Just be generally fit and you'll be fine, and please don't look at people like me and tell me to stand up straight, it's insulting.
the muscles you have to strengthen isnt even done with your basic ass faayv by faayv exercises
so good luck having good posture with rows. but also you gotta progressive overload on the required exercise, lame wall angelss wont do sht (im saying weight increase as PO)
and "strong chest weak back causes kyphosis therefore gotta stretch chest" is a massive lie
“Yo bro delete this” *💵💵* - the entire fitness industry
Not just a fitness issue, but healthcare overall. People go through unnecessary interventions for said "problems" from super expensive chiro/physio plans to fix posture or surgery. Its embarrassing, but greed and money rule this system.
"Good" posture, just like a muscular body, is simply more attractive to the majority. Telling some skinny guy that wants to build muscle to look more attractive that his physique isn't a problem is true, but not overly helpful.
Some of the studies mentioned are a little dated
Posture is cool and all but: where's the Milo debate?
We want more protein drama!!!
Find me a career that includes a recliner chair
I have an anterior pelvic tilt and have done for 15+ years with some light back pain, I used to be obsessed with fixing it but nothing worked. I went from deadlifting 150lbs to over 400lbs, nothing changed.
Eventually realised the idea that my glutes are weak and it was causing my pelvic tilt made zero sense.
All I do now is use a back buddy and on my lower after I’ve had a long day stood on my feet.
It could be very easily that 500lbs deadlifter has numerous weak back muscles. Elite powerlifters often have issues with weak rotators and lower traps and stuff like that. You can see 900lbs deadlifters and 500+ bench pressers have really poor shpulder external rotation strenght. It does matter for sure in that context
Nice
I want to get rid of anterior pelvic tilt for vanity reasons
Bro when you're looking at someone and how they present, the last thing you think of is their posture unless it's really that bad. 95% of people have perfectly normal looking posture that is healthy
@doug2555 yeah, just for me personally it makes the difference between having a Sixpack and not having a sixpack
@@bigbadlara5304if it really bothers you just posteriorly tilt your pelvis when standing by contracting the hamstrings and glutes. You can't really remove APT long term, so the best solution is to just be more mindful of your pelvic position when you're conscious of being perceived by others.
@@bigbadlara5304I'm with you 100%, it's driving me nuts. It's ok if it isn't pathologic but I still really dislike the look of it
I want to get rid of my neck slouch because it's giving me a hump at the back of my neck....this seems like a good thing for vanity and also pain issues?
As in watching this video I get more and more Back, Neck and Shoulder stiffness from simply locking slightly down.
I think fixing posture is NOT actually the answer for the B.N.S pain / stiffness, it's the mind - muscle connection & muscle activation that'll fix most of the "vad posture issues".
Super important video! thx
Perfectly and cleanly put it! Ill be sharing this
the beginning 💀💀
Fully!
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So you say apt is due to an adaptation that runners and lifters get to help them improve performance… and then later you say there’s no effect on exercise in improving posture. But clearly exercise can impact posture by saying apt develops. So I’m confused on how exercise can’t help posture but it can ‘make jt worse’ so to speak.
This affirm my bias. Literally arguing with a bad PT that said training too much chest and back can cause intnernal rotated shoulders.
Sometimes when I watch those advice it’s like why do you guys need to complicate things it’s like oh I need one new think to think about what wrong with you guys
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Muscle activation therapy and seeing an osteopath can help your posture. That's about it.
Bro didn't watch the video
bro cited two pseudosciences and said he was done 😭😭
Most posture restoration program are crap. I've greatly improved my posture and others. Now I move better, feel better and breathe better. Ignorance is not evidence
RIP Face pulls 🪦 @AthleanX do something
Athlean is still on youtube? Thats wild