All Exercises: 1) Stretching 2:22 Stretch Chestmuscles using a resistance band/towel 2:45 another strech exercise 3:06 last strech exercsie using the door frame 2) Strengthen the muscle 3:51 pull ellbows behind you, hold position for 2 second, 10 reps 4:15 using resistance band, hold postion for a couple seconds after each rep 3)Form a habit 4:40 remind yourself multiple times a day to correct your posture
Thanks for the breakdown!! I"m a physio starting a channel on fitness, mobility and rehab - have a look if you've got a spare minute, any feedback would be gratefully appreciated!
no doubts about it, i've been working for 8 years in desk jobs and it is incredibly dentrimental for one's posture. your shoulders get rounded, hips tight, abs elongated, your lower back tights aswell, goodbye glutes *sigh*
@@fabiors10 working out (including face pulls) fixed my posture in like 3 months. it wasn't that bad to begin with but it wasnt great, I'm shocked how quick of a change it was.
I've been jumping rope recently and have found that it helps my posture immensely. Proper form enforces good posture and strengthens your back muscles.
This works really well, as you're retracting your shoulder blades, you're activating your lower trapezius which is a key muscle for posture! Btw I'm a physio starting a channel on fitness, mobility and rehab - have a look if you've got a spare minute, any feedback would be gratefully appreciated!
Joes Physio I'm so glad to hear this! I just started jumping rope for fitness because I'm limited after a rotator cuff surgery a year ago that isn't going well. Now my other shoulder is trying to dislocate. I haven't had major injuries... But Severe rounded shoulders ally life.
Hey, great content. I'd like to share one important thing from my own life. I'm a singer, and for many years I didn't care about my posture, getting rounded shoulders. It appeard that it was so bad, it was hard to me to even properly breath for singing becouse of how tied my chest muscles were. I had to learn how to breath from the scratch - how to breath with not creating tension in chest and neck - and I did it with practice of mindfulnes meditation - and I started to excersice and strech my whole body - especially my arms, back and chest of course. Effects are simply priceless. I can breath slowly and relaxingly now, I have a better posture and much more strong voice. So thank you for sharing your thoughts, I appreciete it very much! Greetings from Poland!
I agree with most of your points except for the statement that the elderly have hunchbacks due to bad posture. Kyphosis or forward leaning curvature of the spine is inevitable for some people as they lose bone density.
I'm with you! I'm doing this exercises since the begining of the year and my psture changes a lot! Not significant for others, but I see an feel the difference. Less pain and mre stability. Great content!
Straightening my rounded shoulders hurts so bad. It’s like fire running up my spine. I’ve always had rounded shoulders but feel it got worse when I was working Uber. If there was a surgery to correct the posture and alleviate the pain, I would do it in a heartbeat.
THANK YOU!!!!! I've seen a lot of videos on YT about this subject, and yours is by far the best one. It is exactly what i needed. You helped me a lot, so THANK YOU VERY MUCH
Great video, Dave. I found that mobilising my thoracic spine, doing a ton of horizontal pulling, and forming good posture habits were the biggest game changers for me. This is certainly a video everyone can benefit from! 💪
I just want to add if you grew up with this posture your discs have formed into place. Take it easy and do half the amount of work you'd think you need, consistently and slowly re adjust your posture. i've pulled my back out a few times over working myself at random days later even. So bad that i needed perscription strength muscle relaxants from a hospital. So change your posture slowly but consistently, it works. Cheers...
Greatly informative video, I love that you gave examples too and made it straight forward,thus making it easy to understand . Thank you so much,now I have much better control after a few weeks of doing it and it really shows!!
4:06 one problem pal, don't bend your head downwards while trying to fix your shoulders, it even adds to the problem even more. Otherwise, an awesome video. I have horrible posture as well. In other words, pull your head back as well so that center of your chest gets stretched and bend vertically as well as horizontally.
Okay I am impressed just with the flexing part......believe it or not I've never thought to do that. I love feeling swollen/pumped in a muscle group (no I'm not a bodybuilder, don't really work out either), this is awesome sensation that I have never thought of doing.
I don't think the shoulders are the issue. You can't naturally hold the shoulders forward, it's just not a relaxed position. They go forward too much when you hunch your back, which you joke about early in the video. That's the main thing to focus on. A neutral spine has a positive effect on multiple areas of your body.
The way you train also affect to your posture, like the planche will give you the round shoulder look, that's why we should also train for the front lever
another good scapula exercise is scapula push ups. where you only do the very top bit of the push up. but that is pushing with your scapula and not pulling so don't know if it'll help with posture as much.
Like the "Mental Hooks" idea if yours,,,as an ex gym instructor I'd get those who Wernt that commited to fitness to do similar,,,I'd say okay you watch TV,so why not do sit ups,side bends during the adverts thus habit changing,,,it takes 21 days to change a habit and before you know it all the small changes add up,,for sure even in my mid 50s I'm doing the same,,,for me it's learning a language and certain times of day I practice and for sure I'm happy with the progress,,,hope your training and life in general are all good,,,Health is Wealth,,,
Be careful when fixing your posture (especially when sitting at a desk) that you don't go into anterior pelvic tilt. (Keep that core tight!) This will cause a load of problems, especially if you lift. - Google this if you don't know what I'm talking about. Also, to combat moving your neck forward while placing your shoulders up>back>down, use your tongue on the roof of your mouth as a sort brace to keep your chin up. (google mewing). Bad posture is a bitch.... I'm still trying to fix mine from years of neglect. Cheers
Mental Hooks worked like a charm! It's an amazing tip! But somehow I picked up your mental hook of visiting the toilet. In addition to that as I watched afterwards the video about breathing, I have come to the unfortunate point where whenever I enter a bathroom I correct my posture and take a big breath from the nose -.- (thanks though :D)
I had good posture, then I got really frustrated and got bad posture. Especially my neck is forward like to keep it in line it such a big deal for me, shoulders alright.
It might be counter intuitive, but i think the opposite of point 2 is true. People with very strong backs such as rock climbers will often become hunched UNLESS they activley train for push exercises to counter this effect. This would suggest it is not about strength of back muscles 'pulling back the posture' but more just a balanced workload being the solution. My 2c.
Climbers develop strong lats (from pulling down) and strong anterior delts (from twists, particularly on overhangs). Most climbers train themselves out of using rear delts in favor of much stronger muscles elsewhere. Weak rear delts plus strong antagonist muscles creates multiple problems, including the hunched posture, shoulder joints out of position, increased risk of shoulder injury, and increased risk of injury along the chain of tension. This CANNOT be corrected by doing push-ups and crossover flys. This CAN be corrected by doing pec stretches and, as Athlean X says, face pulls.
@@eriknickerson8786 i would say hunched shoulders and or back can be prevented by balanced workload. The guys at the rock climbing gym with th best posture also did push ups and some gym work. Prevention is different to cure.I did see several people with hunching shoulders when i used to climb often, notably the younger guys who were still growing seemed to get it the worst. I would add that climbers get an overall strong back, not just lats.
Hey buddy. I have a question for you and since I don't have any social media I thought I'd just ask here in the comments and hope you see it and can give your opinion. So recently I've started traning again but I'm no longer at the gym training, mostly just at home so I have very limited options for traning but I've started doing calisthenics, and also I have a few home made weights/dumbells and a barbell but not with much weight on them.. I've looked into what program would be best for building muscle and the common advice I see is the "push pull legs" program. It's said one should be traning 5 days a week for best result in a way of; Day 1: push Day 2: pull Day 3: legs Day 4: resting Day 5: push Day 6: pull Day 7: resting And then in week 2 it rotates starting with legs on day 1 and so on.. Okay so here's my question. Since I don't really have any heavy weights and I won't be doing heavy weight training should I still have those 2 days of resting, or is it better to train every day and instead just rotate the push pull legs every 3 days? Or.. is it best to still have those 2 days of rest even if I'm not really doing heavy weight training, but more body weight traning.. Although I do add weights to things like squats and dips as I have a backpack filled with bricks 😎😅 I'm just curious about what would be optimal for me building muscle.. Thanks and great videos btw 👍 I've learned alot of new ways to train from your videos. Keep it up💪
Keep the 2rest days but up the intensity. Do pistol squats, Bulgarian split squats, one arm pushup training. Work on the next progression. If body weight is too easy then you're not doing it right.
My anterior pelvic tilt has gotten so worse I have severe respiratory issues and daily life is hell And guess what nobody believes me when I say this (I actually have joint hypermobility which makes it much easier to damage Ur back )
the pec stretch with elastic band is gold !! i've been massaging and stretch the pec minor without success but this is a posture fixer but when i do it my thumbs/ top forearms feel very numb and tingling !! is it normal ?
This is probably due to some blood flow obstruction caused by the weird arm placement. It's not a problem if you don't hold this position for a long time. The feeling should go away gradually as you get more flexible.
@moz_boxing hey brother you're right it's the nerve and artery that are pinched. it's no longer an issue since i stretch my shoulders internal rotators right before this one. could be a muscle of the rotator cuff, rhomboid or a neck muscle like you said like sternomastoid or scalene that putting your shoulders in wrong position. be careful go slow figure what's tight and stretch it before doing this one peace
Although good ergonomics, such as good posture, is most likely beneficial for your health, there is no convincing evidence that would suggest that most old people with deformed and hunched backs developed these problems because of a bad posture. These deformities most likely developed for other reasons.
@@ethangriffiths7802 Good question! Age related hyperkyphosis has multiple reasons, and bad posture is probably not helping. But vertebral deformities is probably the most important reason. The deformities arise from low bone density, which is the underlying cause for low energy vertebral fractures, but also for the "non-fracture" deformation of the vertebra.These deformities tend to be wedge-shaped, which aggravates the natural kyphosis of the thoracic spine. This aggravated kyphosis is the common reason for the "hunchback" in the elderly. But what is the reason for low bone density? Is it slouching? Although exercise is one of the best things you can do to maintain bone density (or rather slow down the loss), the main reason for bone density loss is hormonal changes. That is why women, who have a drastic drop in sex hormones due to menopause, are more commonly and more severely affected by age related hyperkyphosis. The changes in sex hormone levels also contribute to loss of muscle mass, and since the thoracic spine is naturally kyphotic, this aggravates the kyphosis further. Good posture can probably mitigate age related hyperkyphosis to some extent. But if you have been dealt a bad hand when it comes to genetics and hormones, and some environmental factors that are beyond your control, you will develop age related hyperkyphosis. As previously mentioned, good posture is probably good for you for many reasons, but there will be a lot of people with good posture who will still develop hyperkyphosis, and there will probably be a lot of slouchers not developing significant age related hyperkyphosis.
how should my posture be when i’m sitting down and laying down. when i’m on my phone how should i be in it without hurting my back/shoulders. should i strengthen then arms ? ALSO what about when writing and typing. it’s so hard not to slouch
I have rounded shoulders because I try to hide my man boobs. I’m working out and eating healthy but it’s still there and if I have good posture then it’s just super uncomfortable and embarrassing.
All Exercises:
1) Stretching
2:22 Stretch Chestmuscles using a resistance band/towel
2:45 another strech exercise
3:06 last strech exercsie using the door frame
2) Strengthen the muscle
3:51 pull ellbows behind you, hold position for 2 second, 10 reps
4:15 using resistance band, hold postion for a couple seconds after each rep
3)Form a habit
4:40
remind yourself multiple times a day to correct your posture
DarklerHack tq for the transcripts
“Face pulls”
Thanks for the breakdown!! I"m a physio starting a channel on fitness, mobility and rehab - have a look if you've got a spare minute, any feedback would be gratefully appreciated!
Hero
Very useful thanks for writing this down
Watching this makes my shoulders feel so rounded
Hee he he
same
I believe our daily job is causing a bad posture.
Office work is incredibly unhealthy.
that's why its best to learn some basic calisthenics and weights for daily stuff to help you stay fit on a desk job.
Here's where a troll says..." Then change your job " !
no doubts about it, i've been working for 8 years in desk jobs and it is incredibly dentrimental for one's posture. your shoulders get rounded, hips tight, abs elongated, your lower back tights aswell, goodbye glutes *sigh*
joaomiguel1988 ...change your job man !
I wanted to create a habit to correct my posture each time I take a dump. Until I corrected posture in public and shat myself.
Athlean X would say to do face pulls
Is it wrong though?
Fabio Rodrigues da Silva it is basically an exercise for strengthening the back muscles as said in this video
@@fabiors10 working out (including face pulls) fixed my posture in like 3 months. it wasn't that bad to begin with but it wasnt great, I'm shocked how quick of a change it was.
@@fabiors10 no its a great exercise
Athlean-X actually got an excellent video on posture, he helped me a lot
I've been jumping rope recently and have found that it helps my posture immensely. Proper form enforces good posture and strengthens your back muscles.
This works really well, as you're retracting your shoulder blades, you're activating your lower trapezius which is a key muscle for posture! Btw I'm a physio starting a channel on fitness, mobility and rehab - have a look if you've got a spare minute, any feedback would be gratefully appreciated!
Joes Physio I'm so glad to hear this! I just started jumping rope for fitness because I'm limited after a rotator cuff surgery a year ago that isn't going well. Now my other shoulder is trying to dislocate. I haven't had major injuries... But Severe rounded shoulders ally life.
Hey, great content. I'd like to share one important thing from my own life.
I'm a singer, and for many years I didn't care about my posture, getting rounded shoulders. It appeard that it was so bad, it was hard to me to even properly breath for singing becouse of how tied my chest muscles were. I had to learn how to breath from the scratch - how to breath with not creating tension in chest and neck - and I did it with practice of mindfulnes meditation - and I started to excersice and strech my whole body - especially my arms, back and chest of course.
Effects are simply priceless. I can breath slowly and relaxingly now, I have a better posture and much more strong voice.
So thank you for sharing your thoughts, I appreciete it very much!
Greetings from Poland!
Oh, and I love your accent as well :D :))) Have a good time! :)
I just got home and thought about this. First video that pops up in recommended.
@ahmed ghare Google is reading your miiiiiiiinds !!!
I agree with most of your points except for the statement that the elderly have hunchbacks due to bad posture. Kyphosis or forward leaning curvature of the spine is inevitable for some people as they lose bone density.
I still love your videos. They're so practical. And you often spice in some humor.
I struggle with bad posture as well, I also find helpful slipping on the floor time to time. Nice video 👍
u mean sleeping?
@@nastyzaz Yeah that is what I think he meant also.
I'm with you! I'm doing this exercises since the begining of the year
and my psture changes a lot! Not significant for others, but I see an
feel the difference. Less pain and mre stability. Great content!
Straightening my rounded shoulders hurts so bad. It’s like fire running up my spine. I’ve always had rounded shoulders but feel it got worse when I was working Uber. If there was a surgery to correct the posture and alleviate the pain, I would do it in a heartbeat.
Just imagine if you corrected your posture every time you blinked ... Just kidding, love you bro !! and thanks for your amazing content !!
i love the flowers on both sides
This is brilliant, checking posture. I've been doing this after a shoulder injury caused by bad posture
THANK YOU!!!!! I've seen a lot of videos on YT about this subject, and yours is by far the best one. It is exactly what i needed. You helped me a lot, so THANK YOU VERY MUCH
Your videos have improved lately dude, you seem more relaxed in front of the camera, good job.
Great video, Dave. I found that mobilising my thoracic spine, doing a ton of horizontal pulling, and forming good posture habits were the biggest game changers for me.
This is certainly a video everyone can benefit from! 💪
JG Calisthenics Indeed. Having a good posture unlocks a lot of possibilities
Wow....that before and after pic......so natural.
I just want to add if you grew up with this posture your discs have formed into place. Take it easy and do half the amount of work you'd think you need, consistently and slowly re adjust your posture. i've pulled my back out a few times over working myself at random days later even. So bad that i needed perscription strength muscle relaxants from a hospital. So change your posture slowly but consistently, it works. Cheers...
If possible, Kindly make video for anterior pelvic tilt.
You can literally google it once you know you have it
Just do the same, with abs/hamstrings instead. Most of the times they are weaker then their counter parts.
ua-cam.com/video/K-CrEi0ymMg/v-deo.html
Yes also for scoliosis
K. C. W not the best idea.. you can’t train/strengthen core properly with anterior pelvic tilt
Fixing rounded shoulders is easy, problem is rounded middle back and pelvic tilt.
Atul Gaonkar Be consistent with your training and it will get better eventually
You're awesome, I'm glad you came back!
Thanks for the tips, they will come in handy !
Greatly informative video, I love that you gave examples too and made it straight forward,thus making it easy to understand . Thank you so much,now I have much better control after a few weeks of doing it and it really shows!!
For me, I started seeing some good results after building my serratus muscles
4:06 one problem pal, don't bend your head downwards while trying to fix your shoulders, it even adds to the problem even more. Otherwise, an awesome video. I have horrible posture as well. In other words, pull your head back as well so that center of your chest gets stretched and bend vertically as well as horizontally.
HA! Slouchski & Hunch!! I love you man! You always make me smile!! Have a happy summer time!! :D
Okay I am impressed just with the flexing part......believe it or not I've never thought to do that. I love feeling swollen/pumped in a muscle group (no I'm not a bodybuilder, don't really work out either), this is awesome sensation that I have never thought of doing.
How to sleep with better posture?
sleep on belly and put shit under your shoulders
Sleep on ur back like geisha
I don't think the shoulders are the issue. You can't naturally hold the shoulders forward, it's just not a relaxed position. They go forward too much when you hunch your back, which you joke about early in the video. That's the main thing to focus on. A neutral spine has a positive effect on multiple areas of your body.
Thank you big time for sharing your knowledge with us!
Thank you! I needed this🙏🏼
The way you train also affect to your posture, like the planche will give you the round shoulder look, that's why we should also train for the front lever
bro ur tats r amazing
👌Great video and humour
another good scapula exercise is scapula push ups. where you only do the very top bit of the push up. but that is pushing with your scapula and not pulling so don't know if it'll help with posture as much.
Great video dude... super helpful...
I'm not the biggest fan of tattoos but your's is so sick!
Like the "Mental Hooks" idea if yours,,,as an ex gym instructor I'd get those who Wernt that commited to fitness to do similar,,,I'd say okay you watch TV,so why not do sit ups,side bends during the adverts thus habit changing,,,it takes 21 days to change a habit and before you know it all the small changes add up,,for sure even in my mid 50s I'm doing the same,,,for me it's learning a language and certain times of day I practice and for sure I'm happy with the progress,,,hope your training and life in general are all good,,,Health is Wealth,,,
I thought the thumbnail was Charlie Zelenoff lol
Damn. All this time I thought my nightly glasses of scotch were fixing my posture. Oh well.
Do one on anterior pelvic tilt
Tony the type of guy who should fight for the belt asap, the real goat!
Be careful when fixing your posture (especially when sitting at a desk) that you don't go into anterior pelvic tilt. (Keep that core tight!) This will cause a load of problems, especially if you lift. - Google this if you don't know what I'm talking about.
Also, to combat moving your neck forward while placing your shoulders up>back>down, use your tongue on the roof of your mouth as a sort brace to keep your chin up. (google mewing).
Bad posture is a bitch.... I'm still trying to fix mine from years of neglect.
Cheers
Fantastic stuff. Thank you.
great video! really helpful
Thanks for this.It helps,it's progressive,it's cool.CHEERS MAN
great video ty
Mental Hooks worked like a charm! It's an amazing tip!
But somehow I picked up your mental hook of visiting the toilet. In addition to that as I watched afterwards the video about breathing, I have come to the unfortunate point where whenever I enter a bathroom I correct my posture and take a big breath from the nose -.- (thanks though :D)
Amazing vid, thank u pal!
Exactly what I was looking for. Thanks :D !
Thanks bro
i'm looking fore your date video, but can't find it...
why?
WHY?
that's so sad
*crying*
Very helpful , thx a bunch
I had good posture, then I got really frustrated and got bad posture. Especially my neck is forward like to keep it in line it such a big deal for me, shoulders alright.
Thanks for the video bro!
It might be counter intuitive, but i think the opposite of point 2 is true. People with very strong backs such as rock climbers will often become hunched UNLESS they activley train for push exercises to counter this effect. This would suggest it is not about strength of back muscles 'pulling back the posture' but more just a balanced workload being the solution. My 2c.
I dont think its possible to have rounded shoulders if your back is significantly stronger than your chest.
i have seen it with a lot of rockclimbers, and rockclimbing and bouldering are all about pull ( back strength)
Climbers develop strong lats (from pulling down) and strong anterior delts (from twists, particularly on overhangs). Most climbers train themselves out of using rear delts in favor of much stronger muscles elsewhere. Weak rear delts plus strong antagonist muscles creates multiple problems, including the hunched posture, shoulder joints out of position, increased risk of shoulder injury, and increased risk of injury along the chain of tension. This CANNOT be corrected by doing push-ups and crossover flys. This CAN be corrected by doing pec stretches and, as Athlean X says, face pulls.
@@eriknickerson8786 i would say hunched shoulders and or back can be prevented by balanced workload. The guys at the rock climbing gym with th best posture also did push ups and some gym work. Prevention is different to cure.I did see several people with hunching shoulders when i used to climb often, notably the younger guys who were still growing seemed to get it the worst.
I would add that climbers get an overall strong back, not just lats.
nice video ,helpful for many
Hey buddy. I have a question for you and since I don't have any social media I thought I'd just ask here in the comments and hope you see it and can give your opinion.
So recently I've started traning again but I'm no longer at the gym training, mostly just at home so I have very limited options for traning but I've started doing calisthenics, and also I have a few home made weights/dumbells and a barbell but not with much weight on them.. I've looked into what program would be best for building muscle and the common advice I see is the "push pull legs" program. It's said one should be traning 5 days a week for best result in a way of;
Day 1: push
Day 2: pull
Day 3: legs
Day 4: resting
Day 5: push
Day 6: pull
Day 7: resting
And then in week 2 it rotates starting with legs on day 1 and so on..
Okay so here's my question. Since I don't really have any heavy weights and I won't be doing heavy weight training should I still have those 2 days of resting, or is it better to train every day and instead just rotate the push pull legs every 3 days? Or.. is it best to still have those 2 days of rest even if I'm not really doing heavy weight training, but more body weight traning.. Although I do add weights to things like squats and dips as I have a backpack filled with bricks 😎😅
I'm just curious about what would be optimal for me building muscle.. Thanks and great videos btw 👍 I've learned alot of new ways to train from your videos. Keep it up💪
Keep the 2rest days but up the intensity.
Do pistol squats, Bulgarian split squats, one arm pushup training.
Work on the next progression.
If body weight is too easy then you're not doing it right.
If you have access to the gym, I suggest you to perform face pulls, that helped me a lot.
Should you keep your scapualr retracted during them
i just realized my computer chair back compnent has this sideways curve that forces me into bad posture... dam...... i paid 200 bucks for it......
Nice video!
very helpfull , thanks !
rowing would be great also? + its fun
Sir please make a video on knock knees fix or knee valgus fix. I have a lot of problem in my lower body posture. Please help me out sir.
I do bodyweight squats with a band around my knees as part of my warm up every day and on legs days i do extra at the end of my workout
Thank you!
come back bro!
You're a stud!
Thank you
this guy is gorgeous lol
My anterior pelvic tilt has gotten so worse I have severe respiratory issues and daily life is hell
And guess what nobody believes me when I say this
(I actually have joint hypermobility which makes it much easier to damage Ur back )
Exelent vid m8
the pec stretch with elastic band is gold !! i've been massaging and stretch the pec minor without success but this is a posture fixer
but when i do it my thumbs/ top forearms feel very numb and tingling !! is it normal ?
This is probably due to some blood flow obstruction caused by the weird arm placement. It's not a problem if you don't hold this position for a long time. The feeling should go away gradually as you get more flexible.
@moz_boxing hey brother you're right it's the nerve and artery that are pinched. it's no longer an issue since i stretch my shoulders internal rotators right before this one.
could be a muscle of the rotator cuff, rhomboid or a neck muscle like you said like sternomastoid or scalene that putting your shoulders in wrong position.
be careful go slow figure what's tight and stretch it before doing this one
peace
liked and subbed
3:06 it almost looked like his head suddenly has hair now.
maaaaan I'm too hobbit for stretching in a doorframe :D
stars at 1:52
TY man, like, you know that im look for this info
Yeah, as long as you stretch out those pecs, you can do any stretches.
I fixed my posture by going to the gym and doing seated row and squats you can’t do squats with bad posture
im 16 and had PT for 2 months bc of bad posture but my shouders a messed up
I play piano, its tough to sit straight 😂
good video
At least your back is flat mine is curved asf
Although good ergonomics, such as good posture, is most likely beneficial for your health, there is no convincing evidence that would suggest that most old people with deformed and hunched backs developed these problems because of a bad posture. These deformities most likely developed for other reasons.
What other reasons?
@@ethangriffiths7802 Good question! Age related hyperkyphosis has multiple reasons, and bad posture is probably not helping. But vertebral deformities is probably the most important reason. The deformities arise from low bone density, which is the underlying cause for low energy vertebral fractures, but also for the "non-fracture" deformation of the vertebra.These deformities tend to be wedge-shaped, which aggravates the natural kyphosis of the thoracic spine. This aggravated kyphosis is the common reason for the "hunchback" in the elderly. But what is the reason for low bone density? Is it slouching? Although exercise is one of the best things you can do to maintain bone density (or rather slow down the loss), the main reason for bone density loss is hormonal changes. That is why women, who have a drastic drop in sex hormones due to menopause, are more commonly and more severely affected by age related hyperkyphosis. The changes in sex hormone levels also contribute to loss of muscle mass, and since the thoracic spine is naturally kyphotic, this aggravates the kyphosis further. Good posture can probably mitigate age related hyperkyphosis to some extent. But if you have been dealt a bad hand when it comes to genetics and hormones, and some environmental factors that are beyond your control, you will develop age related hyperkyphosis.
As previously mentioned, good posture is probably good for you for many reasons, but there will be a lot of people with good posture who will still develop hyperkyphosis, and there will probably be a lot of slouchers not developing significant age related hyperkyphosis.
haha! I cant even get my hands above my head! How on earth is it possible to get them behind my head?!?!
Face pulls are great too!
And also, can the back bridge help?
Luca Bianchini Back bridges are awesome exercises
@@MaxSandberg Yep!
Deadlifts
Tbh, I feel like Chris Heria has a bad case of rounded shoulders
I'm having a poo I check my posture!
How many sets
Is that new ink under the right bicep?
How much time it will take
Check out Foundation training if you want to increase your strength and posture!
how should my posture be when i’m sitting down and laying down. when i’m on my phone how should i be in it without hurting my back/shoulders. should i strengthen then arms ? ALSO what about when writing and typing. it’s so hard not to slouch
this guy reminds me too much of floki
Love from 🇮🇳
I have rounded shoulders because I try to hide my man boobs. I’m working out and eating healthy but it’s still there and if I have good posture then it’s just super uncomfortable and embarrassing.
It can be embarrassing etc but being healthy is more important.. u can't fix health most of the time but u can always change your body man!
How is the diet going?
This guy have a Western Slavic face. Pole, Czech maybe...?