PERFECT POSTURE in 14 Days | QUICK Posture Routine (8 Min/Day)
Вставка
- Опубліковано 20 тра 2024
- 🌟 Dr. Jon Saunders will "Unlock the Secrets to Perfect Posture" in just 14 Days! 🌟 Welcome to your transformative journey towards achieving the perfect posture! Are you tired of slouching and dealing with the discomfort that comes with poor posture? Look no further - this specially designed 14-Day Perfect Posture Routine is here to rescue you!
In this 8-minute daily routine, Dr. Jon Saunders will guide you through a series of simple yet effective exercises and stretches aimed at strengthening your core, improving flexibility, and correcting postural imbalances. Say goodbye to the slouch and hello to a more confident and aligned you!
✅SIGN-UP To My Newsletter To Receive ALL My Exercise/Video Cheat Sheets: eepurl.com/iFAT5k
🚀 *What You Can Expect:*
- 💪 Strengthen Core Muscles: Target key muscles that play a crucial role in maintaining a strong and supportive core.
- 🔄 Correct Imbalances: Address common posture-related issues by focusing on areas prone to misalignment.
- 🧘♂️ Enhance Flexibility: Promote flexibility in key muscle groups to aid in achieving and maintaining proper posture.
- 🌈 Boost Confidence: Experience the empowering effects of improved posture on your overall confidence ,well-being, and health.
📅 *14-Day Challenge Breakdown:*
• Core Strengthening - Focus on strengthening your core muscles to provide optimal support.
• Targeted Stretches - Release tension and enhance flexibility in specific areas crucial for posture.
• Perfect Posture Fusion - Combine all elements for a comprehensive routine that ensures lasting results.
** Share your progress in the comments below and connect with others on the same journey.
#PerfectPostureChallenge #PostureRoutine #PerfectPosture
📖CHAPTERS:
0:00 INTRO.
0:50 14-Day Challenge Posture RESET!
PART 1 - HIP/PELVIS/LOW BACK
1:51 Psoas Stretch
3:05 Glute Bridges Exercise
PART 2 - THORACIC SPINE
4:39 Modified McKenzie with External Rotation Exercise
6:27 Chest Opener Exercise
PART 3 - CERVICAL SPINE
8:01 Reverse Standing Plank Exercise
9:56 Cervico-Thoracic Traction Stretch
11:15 SUMMARY
11:25 OUTRO.
🔗Exercise Summary .PDF: chirofirst.ca/wp-content/uploa...
🔗chirofirst.ca/perfect-posture...
Want to help support this channel? Amazon Associates Program will go to help maintain the quality of content on this channel. Check out our recommended products!
➡️www.amazon.ca/shop/dr.jonsaun...
🔔Please subscribe to our channel here🔔: ua-cam.com/users/Chiropracti...
🖥️RELATED VIDEOS
Perfect Posture in 100 Seconds with 1 Exercise: • PERFECT Posture in 100...
How to Fix Forward Head Posture and Neck Pain: • How To FIX Forward Hea...
AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
🌐Please visit our website at: chirofirst.ca/perfect-posture...
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: 905.953.1028
Clinic Hours:
Monday 730 AM to 600 PM
Tuesday 730 AM to 530 PM
Wednesday 230 PM to 600 PM
Thursday 730 AM to 530 PM
Click here for directions:
www.google.ca/maps/place/Chir...
Connect socially with Dr. Jon Saunders / Chiropractic on Eagle:
Facebook: / chiropracticoneagle
Office Instagram: / chiropractic_on_eagle
** Channel Disclaimer **
The information provided is strictly for educational/information purposes ONLY. The information provided on this channel, all videos, and all comments and replies to comments/questions is intended for information purposes only and does not constitute medical, chiropractic, health or other advice of any kind or nature. No professional relationship exists or existed by viewing / interacting with the content on this channel. The viewer or recipient of information on this channel / videos / replies to comments should consult a physician and / or their primary health care provider in matters relating to their health. This channel / videos / replies to comments does not contain all information available regarding the subjects addressed in this channel / videos / replies to comments and it may be outdated. This channel / videos / replies to comments has not been created to be specific to any individual’s needs. The creator/owner of this channel has no liability or responsibility whatsoever to any person or entity regarding any matter related to this channel / videos / replies to comments and / or its contents. Graphics and animated content used in videos comes from Canva PRO membership.
SUBSCRIBE HERE: ua-cam.com/users/ChiropracticonEagleNewmarket
Love from Bangladesh ❤
Is this routine suitable for disc patients?
😊😊😊😊😊
Gracias
For most of my life, I've dealt with an issue: my right leg appeared to be slightly longer. I consulted numerous professionals, including physical therapists. This issue led to pain in my lower back and right knee. After discovering your video, which was helpful, I decided to take on the 14-day challenge. Remarkably, on the third day, following the exercises, a bone in my hip shifted into the correct position. It was an odd sensation, but it resulted in the disappearance of my lower back pain. It seems that this bone was causing my hip to be elevated. Now, my right knee is feeling better as well; it no longer bears the entire weight. My gratitude is immeasurable.
Wow! Very generous. I'm so happy my video was helpful for you! Take care. :)
I have same feeling, tomorrow i Will start the challenge
Hi from Finland! Thanks a lot for your good advice. My favourite one is the leaning against the wall with your head and taking couple of steps forward and staying there for a minute. This really helps! Even when I have been sitting in wrong posture at work about 30 years... So thanks and keep them coming!😊
You're so welcome!
How long did it talk to fix you posture and how many days?
Juuri mietin että mahtaako oikeasti toimia mutta pitääpä kokeilla :D
Love the video. Almost the whole routine I've done in yoga classes. More often in yin or restore yoga classes. At the yoga studio that I attend, their hot yoga sequence has first four posture stretches/exercises. Great job showing how these can be done at home without special clothing or space.
Thanks for sharing!!
Really you are a best Doctor !!! Awesome Work !!! Thanks for Sharing
So nice of you! I'm glad you found my video helpful.
How long did it talk to fix you posture and how many days?
Love that your videos are straight to the point and the exercises are easy to follow. Will be saving the PDF for future use!
Thanks! Glad you enjoy them. :)
Wow, thank you wholeheartedly, Dr. Jon Saunders 💕
My pleasure 🙏
How long did it talk to fix you posture and how many days?
Thank you for this! Would you consider creating a follow along posture video? I find I’m more consistent when I do exercise videos that have the timing included so it’s less to think about. I’ve been searching for a great comprehensive posture routine follow along video that incorporates shoulder/chest stretches, back strengthening, hip stretches, core strengthening and hamstring stretches since they all affect posture. I’d be so grateful if you can do a video like this! Thank you!
Good idea!
I was just coming to write the same request. Would loooooove a follow along video!! Makes it so much easier to actually do daily (and hold for the right amount of time 😅)
Your video is very informative. It really helps every one who follows it correctly. I applauud you Sir. You rock. God bless you.
Thanks and welcome!
Kya fek ta hai re tu😂😂😂
Thank you Dr. It has improved me a lot.Hope you will continue this type of routine.
Wonderful!
Excellent video, style and clarity is the best I have seen on UA-cam. So many exercise videos have distracting music.
Glad you liked it!
Hi! I would like to share my experience with this posture routine. I have been doing it for approximately a month, however not twice a day, but once, mostly. First of all, thank you very much for providing us with such a video! I'm honestly very satisfied with it, as I have great results. My posture got much better, almost completely fixed, and believe me, it was bad. My back is more straight, the tucked in pelvis alignment has almost completely disappeared as well. I wish I'd have a before and after photo, but I don't. Whenever I see myself in the mirror, I can see the change, and I'm always shocked! I'm 30, and got so used to having a bad posture, however seeing myself with an almost straight back now is truly amazing, I just wish my neck hump would have also disappeared, but it didn't, however I know you have a different video for that, so that is the next goal. :)
Once again, thank you very much! Since wrong posture can unfortunately cause sagging breasts as well, I'd love to see a video that would help us fix, or at least improve that. Thank you!
Thanks for sharing!
Schools should teach THIS in PE classes!!!!!
Yes!
Agree. But the Kinesiology programs are not all great in universities... Sometimes they don't even know how to personal train after spending 180k and the industry doesn't pay after either. So you get people who are left in the industry still doing the jobs sometimes who didn't get coaching jobs.
The best channel ❤ love from morocco
Thank you! 😊
Hello Dr. Saunders, thank you very much for the good tips. During the exercise where the back of the head is leaned against the wall, I notice that after the exercise my upper body automatically moves upwards and my chest straightens up. The head tends to straighten up as well. I do this exercise once in the morning and hold this position for 5 minutes. The feeling afterwards is pleasant and indicates that the body is very tense. Best Regards, Rene Adam
Thanks for sharing!
a really good posture stretch to stretch your whole back is to lean against a wall, try and make your entire spine touch the wall, so round your lower back against the wall. then bring your elbows and hands back to touch the wall. raise them as high as you can above your head and pull them back down as far as you can, trying to keep your entire spine, elbows and hands in contact with the wall at all times. do this for like 15 reps and i guarantee your shoulders will rise from the lower back tension and stronger traps, this exercise really burns btw
Yes that is a good one, YWT against a wall.
Can you do while sleeping on a flat surface ?
Thank you for your expertise. Much appreciated 🙏
Glad it was helpful!
Thank you. Greetings from Germany
My pleasure!
Thanks for sharing🎉
Thanks for watching!
Thanks for tutorial ❤❤❤❤❤
You're welcome 😊
Thank you🥰
You’re welcome 😊
Super message god bless you sir
🙏
Can this fix APT in 14 days?
Good video btw ❤
Thanks!
No problem!
Thank's❤
Welcome! :)
The wall plank makes you feel taller... Amazing exercise 👍
Yes it does!
How long did it talk to fix you posture and how many days?
Thanks so much Dr Saunders. Am going to try this for my 14 yr old son❤
Please do!
You are essy to follow. Thanks for making YT videos. CHEERS from the Philippines
Thanks for watching!
Very good exercises 💪🏻
Glad you like them!
Thank you so much
You're most welcome!
Thanks, Dr Jon Saunders 🦚
My pleasure!
I will start today, I don't take photos, but I will take one today and one on the 14th. I will return in 2 weeks
You got this!
Thanks, Doc! Will this help me if I have pes planus and straightened (both lower/upper) lordosis?
Also, a kyphotic neck with FHP.
It can, but you should seek some professional help so that you can get more specific recommendations. Best wishes.
Hi ! Nice video, do you recommend to do theses exercices before or after gym?
It could be used as a warm up or cool down. Best wishes.
Alright, just tried this for the first time. I'll comment again at the end of the two weeks with how it seems to be working.
I can say already I felt a stretch just about everywhere he said I would, except not so much around the ribs. Probably not too important though.
You got this!
Did it change your posture?
About two weeks ago I said I'd comment how well it worked.
It's pretty good. I definitely notice a difference in the position of my pelvis. I also feel flexible enough to maintain better pelvis and neck posture longer. I had trouble opening up my ribcage at first, but I learned how. I will say I don't really have much better neck posture, but it feels way more flexible. If you wake up with a stiff neck, this'll undo it real well.
So yeah, there were results, just mostly around the pelvis. I wanna try other posture exercises and routines from not just this guy, but other UA-camrs. But I can easily see myself sticking with this one.
Thanks for sharing!
Thanks docter
My pleasure!
I had 3 compression fractures in June. I completed PT in September but still can’t do any exercises lying on the floor at this time because of my lower back. Can you suggest any other alternatives? I’m trying to correct my posture. Your videos are very helpful!
Sorry to hear that, unfortunately I cannot recommend anything specific for you, please follow the recommendations of your PT.
Thank you, I'll try it for two weeks and then share my results
You got this!
Tell me about your result
@@umapathihiremath2030
My posture is corrected by around 80%. I'm 21 years old. I do all these exercises 4 times a day: I divide my day into
1- 8:00 - 12:00
2- 12:00 - 16:00
3- 16:00 - 20:00
4- 20:00 - 00:00
Remember, bones are constantly in the process of creation and destruction, so you can correct your posture even until you are 50. In the worst case, this process to correct your posture will take a maximum of 3 years.
Great, do it Daily 👍🏻
Yes!
Thank you a lot. Can i use a foam roller for the last exercise?
Yes you can!
Very nice video jon! Thankyou. I was wondering you if you could elaborate the last passive stretch a little bit more. How does this passive stretch tribute for posture health, comparing to active stretch
Thankyou for for your time
Sure...active stretch exercise affect the muscles, while a passive stretch works on the holding elements (ligaments and discs). Thanks for watching.
This is just what I needed thank you
Glad you enjoyed it!
"If that's true, this video is for YOU" - I feel SO busted right now haha! Awesome video, very helpful - thanks!!
Glad you enjoyed it! :)
Good work , i want to ask for something ... i have slouched posture and anterior pelvic tilt ... is better to fix the posture going in gym or do stretches/yoga?
Both! And a corrective care chiropractor will help most. Best wishes!
Спасибо! Мне эти упражнения очень нужны!
Thanks for watching!
having been given these exercises from my pilates instructor, you are missing a key piece of information regarding glutes....if you've never done it before you don't know where your glutes really are and what it should feel like and the pelvic movement to truely activate them. you need to explain it
That's a whole separate video topic, thanks for the idea!
I just forget how great Nerds can be at Things. Your way of understanding bodymechanics, planning and executing is outstanding.Communication is also on point.
Thanks!
Why nerds? Because he wears glasses? This man is a doctor with a medical degree, he deserves some more respect than that.
I will try this😊
All the best!
Thanks Doc, new subscriber here. I have a question, I have this a neck problem on my left side and on the base of my back neck. I open my mouth so i can have air. What exercises I can do ?
Welcome...it's hard to say without examining you, but start with this video. Best wishes.
It'd be nice to have a video about airplane sitting positions and stretches while flying to avoid neck pain.
Great idea!
Hello ! Some of these did hurt in my lower back, is this okay or am I doing something wrong? The last one with the towel should be relaxing, but did also really hurt along my shoulderblader.
Start slow and easy, if discomfort continues, please speak with your doctor to make sure the exercises are appropriate for you.
Hi! My lower back also hurt at the beginning (not during the xercise, but next day, after I woke up). I kept on going, and it disappeared after my posture got better. However, this is is just my experience.
It is my day 1 n i literally feel great afer doing this
👍
I like it so much ❤❤❤
Great!
Okay now I've seen the whole video. I really like these stretches and holds. I think I would add some kind of commentary about breathing and I guess I don't agree on certain things that you mentioned but you know it's your video that's fine everybody has a different way of doing things. I'm looking at this video to see if I can share it with my massage clients. I like it overall but yeah there's some things that I probably would do differently. And blow some constructive criticism if you're interested. Thank you for making the video.
I don't understand why you tell people to do a psoas stretch can you tell them to fire up their glute well they do that stretch well I think that if you just tell people to relax and then allow their need to fall backwards as their hips fall forward it's not reliant on muscle tension. The actual muscle tension can prevent the stretch because a lot of people have back pain and holding on to the glute. The glut tension is probably going to prevent them from actually feeling the stretch in the front psoas hip area. When I tell people how to do a sewage stretch I actually tell them to engage their transverse abdominis and to try to just feel for their hip pulling forward as their knee pulls backwards and show it to passive action rather than a forceful one. I don't know I think that the hip tension and the gluteal tension that most people have will actually inhibit the stretch.
Yeah I liked all of the stretches the psoas stretch the pelvic bridge that's probably the most strengthening one that you do the reverse wall plank is also a strengthening exercise. I've never seen that one before that one's really good. Now the one that looks like a Mackenzie you mentioned I've seen it more as a yoga pose but you do this rotation at the shoulder that's fantastic. I would really emphasize that people should let go of their glutes on that one because people tend to really hold on to their glutes letting go of the pelvis and letting the pelvis fall into the floor is really good cue for people. Especially people with back pain really should be emphasized because their glutes are always on they're always always always holding on to their pelvis.
Yeah I guess after you do those you to get into the wall plank and the cervical thoracic traction and yeah I do a variation of the the towel the world of towel but I do it more in the upper thoracic along the spine rather than perpendicular to the spine. There I would add a little side note that if people have back pain or they feel uncomfortable in their low back in that last position that they can bend their knees and put their feet flat on the floor or bolster their knees so that their lower backs can relax a little bit.
Yeah thank you for the video I really appreciate that and I love your gym it's a beautiful gym!
I appreciate your detailed review. :) As to why one would "fire" their glutes on the psoas stretch is because of "reciprocal inhibition" whereby the muscles on the opposite side of a joint will relax. I appreciate your feedback. Best wishes.
Hi Dr Saunders, what exercises do you recommend for a bad kypho-scoliosis for a 22 year old. Many thanks in advance
With that posture configuration, you would be best to seek professional advice so you can get specific recommendations. Best wishes.
10 Thankyou !
Welcome!
How should I modify these exercises since I have two replacement knees and have a spinal fusion from T4 to S1?
You need some specific advice from your doctor. Best wishes.
I'm from India it is very helpful
I'm glad you enjoyed my video. :)
I will try
All the best!
Good ❤
Thanks ✌
This is a great video, I want to save it to my posture playlist but it won't let me for some reason.
Hmm, bookmark it?
The save button is there now. Yay! I swear I just tried this video this morning and can already tell a difference.
Please comment on the fact that the Mayp Clinic says side sleeping is the best position to sleep. You suggest in another video sleeping on ones back on a long pillow is best. Mayo Clinic says back sleeping is the worse position to sleep in. I would like to listen to your personal belief on which position is best.
These videos are about the best sleep position for posture = back; however most move throughout the night, so self correcting when you wake up is necessary. Different conditions require different positions. Sleep should be a priority over any position so really the best position is the one you can get the most restful night. Thanks for your question!
Hey man I’ll def be doing this. I’m a 15 year old with anterior pelvic tilt and rounded shoulders. It’s been ruining my
Personality and confidence. I’ll be trying this out.
Also
Do u have any tips for me? Because I am just 15 and I have an anterior pelvic tilt. I don’t know a single kid with posture issues like mine. So that’s why I’m a little anxious. Pls do give some tips
I'm sure my video will help you...also explore my channel for more videos that you may find helpful. All the best!
Doctor,
Is it ok to use a posture corrector with these exercises?
Yes that should be fine as long as it's not restrictive. Best wishes.
I'm starting this set of exercises.
I will do it 2 times a day, 14 days.
I'll write back later
Great!
I'm waiting for the result :D
Waiting for results
What happened?
im here)
overall a good complex, after two weeks I feel improvements in my posture. but this is not enough for ideal posture.
I will continue to do these exercises 2 times a day, and I’ll try to add something else.
@drjonsaunders
What do you recommend to further improve your posture? I want to have excellent posture throughout the day
Trick work sir best trick
Thanks!
Nice
Thanks!
The last passive stretch I could feel my fingers;hands;wrists;arms stretching. Almost painful lol. I’m a dental hygienist…20 plus years. I’m in the worst posture 8 hours a day. 🤷♂️
Just work slowly up to your tolerance. Best wishes.
In the modified Mckenzie movement you saw to take your elbows off the mat. Surely you mean hands? It's difficult to see with closed captioning on.
You got it.
It is my first day, ill just start it hope it works
You got this!
Can you add your non-yoga mat (that looks waaay better than a yoga mat!) to your Amazon list? Thank you.
Will try and find it and add the link! :)
Teach this starting in 7th grade and up, I agree
This.
Yep that's gonna crazy
Best wishes!
Bro, I have a upper middle back pain , exactly in between . What exercise should I needs to do
ua-cam.com/video/v-WFEd9JnI4/v-deo.html
Today i am starting and see you after 14 days❤❤❤
Awesome!
Hey did it help?
Can you demonstrate a chair, bed, or standing version of these exercises? I am mobility-impaired and can not get down onto the floor.
Will add that to my future video list - best wishes.
Any questions? Please ask! 😊
Sir if we have AS? Should we follow same techniques
Dr. How many hours of sitting does the post begin to deteriorate?
Usually within the first hour!
Hello doctor, my English is not very good, we should only continue this exercise for 14 days, thank you
Not at all...14 days to a noticeable improvement, but continue is as long as you want to at a lesser frequency to maintain good posture. Best wishes!
Is it possible to get rid of neck hump with only exercises? Before I start, I wanted to know if by doing exercises and with a good diet i can burn this fat. (I had a poor posture for many years ) I don't see many successful cases, just people starting doing it, so I'm kind insecure.
It can improve with exercises, but if you want the best and most quickest correction, please follow my videos on neck hump, weight loss, and it would be best to get some professional help at your local corrective care chiropractor. Best wishes.
What if you can sit on both knees? I had a knee replacement three weeks ago
You may need to either wait for further healing or you can try doing it on a soft surface. Best wishes.
Can i do these routines if i have a hernia ?
Depends on the severity, but best to ask your doctor.
Can this routine be done more than once a day? TY
Sure can.
Is it necessary to go to physio if we do this ourselves at home
It depends on what you are going to PT for...this exercise helps correct one of the most common abnormal postural patterns.
What if we have anterior pelvic tilt from having a baby? Are all of these safe?
This may be more helpful: ua-cam.com/video/BIyzPoKPjC4/v-deo.html
If you loose the arch in your lower back can you get it back?
Yes, but most often you need professional help from a corrective care chiropractor. Best wishes.
MAYO CLINIC says sleeping on ones left side is the most heart supporting side
Thanks for your comment, best wishes!
Soooo do yoga. 🧘 Right on
It's a mix of certain yoga poses + spinal corrective exercises in an 8 minute routine - quick and easy for most people! :)
My back is shaped like an s so I tilt to the right. Can I correct that? One leg is shorter than the other.x
That would require a specific posture correction program to know exactly what you need to do. Please seek some professional help. Best wishes.
I just did this entire video. At 72, I am leaning over with scoliosis because of my age even though I take 10,000 mm of Vitamin D and vitamin K
Sorry to hear - keep working at it! All the best!
Your age has nothing to do with it, your neglect over time is what caused your spine is what did it.
Sir Ankolosing spondylites pateint Neck is stiff and poor posture forward head
Sorry to hear, please see my videos to help you. Best wishes.
多謝！
Wow, thank you so much!
Rounded shoulder problem in teens?
Is this normal?
Not normal, but common unfortunately.
❤
🙏
Sticking your tongue to the roof of your mouth where most of your tongue including the back is touching the roof.. helps posture too. I'd say that's the anchor.
Great share.
Hello,
Do these exercises have restrictions for some people or are they safe? For example what if you have kyphosis or something else?
It is always a good idea to check with your doctor to make sure they are appropriate for you. Best wishes.
Hello,
Sir it's good but I was enable to understand these. Can you explain it something easily...??🙏🏻🇮🇳
Sorry, but if you follow through and do the exercises with me, it will help you understand.
@@drjonsaunders Thankyou Sir.
Love from India 🇮🇳
I have so much pain from bad posture as I'm 26 and need to quit.
I have many posture videos that may help you. Please check them out. Best wishes.
This comment is off subject but I would like your advice. "HOW MANY GLASSES OF H2O SHOULD BE DRUNK A DAY 8, 10 OR 12?
It's dependant on many factors, best rule of thumb, drink when you are thirsty. :)