The #1 Remedy For Bad Posture

Tutorial: Improve Posture with Mobility Drills and Corrective Exercises

Step 1: Mobility Drills for Better Posture

1.1. Start by kneeling on the ground with one hand down on the ground.

1.2. Rotate your upper body until you feel a light stretch in your back and shoulders.

1.3. Hold this position for a few seconds and then return to the starting position.

1.4. Repeat this movement on each side for about three reps to enhance your ability to rotate and extend through your upper back.

Step 2: Strengthen and Stabilize Through Range of Motion

2.1. Perform a single-arm kettlebell windmill or use a dumbbell from a kneeling position with the weight by your side.

2.2. Keep your core tight and reach down with your hand while twisting, similar to the mobility drill.

2.3. Hold this position for a few seconds to stabilize the upper back and strengthen the muscles supporting better posture.

2.4. Return to the starting position and repeat.

Step 3: Corrective Exercise Progressions

3.1. Progress to a greater range of motion by going from the hand to the elbow position while maintaining stability and strength.

3.2. Perform the windmill from a split kneeling position to challenge lower body and trunk control.

3.3. Press and go down to the hand, hold the position, and then return to the starting position.

3.4. Progress further by dropping down to the elbow for an increased stretch and challenge.

Step 4: Advanced Progression for Posture Improvement

4.1. Rotate the weight into an overhead position as you squat down.

4.2. Pause in the bottom position for at least 5 seconds to ensure stability and mobility in the upper body.

4.3. Focus on equal access and strength on both sides to address any imbalances that may affect long-term posture improvement.

4.4. Perform the rotation and squat on both sides to strengthen and stabilize through a full range of motion for optimal posture benefits.

Conclusion:

By incorporating these mobility drills and corrective exercises into your routine, you can reverse the effects of sitting all day and improve your posture effectively. Focus on enhancing mobility first and then strengthening and stabilizing through a full range of motion for long-term posture benefits. These exercises can be incorporated as a warm-up routine within your existing workouts to promote better posture and reduce the risk of injuries in the long run.