5 Moves for any More powerful Back Better Posture

 

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Beginners Back Exercises that Strengthen your Back

Video taken from the channel: Michelle Kenway


 

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Posture Improvement Exercises to Fix Rounded Shoulders (PHYSIO ROUTINE)

Video taken from the channel: Michelle Kenway


5 Moves for a Stronger Back & Better Posture. by Jacquelyn Brennan. July 18, 2016. 26 Comments.

Share it: Sitting at a desk all day, slouched in front of a computer, can wreak havoc on your body—especially your back and hips. It’s extremely common for that sitting habit of yours to cause you to suffer from lower back pain, neck problems. No More Backaches: 15 Great Moves for a Stronger Back Medically reviewed by Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS — Written by Nicole Davis —.

6 exercises that improve posture and reduce back pain Poor posture is an underlying cause of back pain. Workout at your desk with these stretches that reduce tension, strengthen the back. The deadlift upright row targets the back of the body and strengthens the hamstrings, glutes, calves, back and shoulders. This exercise improves your posture and helps prevent injuries in the hamstrings and lower back.

2 PILATES SWIMMING The pilates swimming strengthens your back muscles and improves posture, mobility, and stability. A strong back is a healthy back. Period. And these are the perfect exercises that will make it easier and more natural for you to stand and sit with good posture for longer periods, and with far less pain (if any). These moves are especially effective against lower back pain because they work the stabilizing muscles that keep your spine aligned.

The Best Moves to Build a Strong Back Get stronger, look better, and bulletproof your entire body by strengthening the muscles you never see By David Otey, C.S.C.S. Try up to three sets of my five favorite posture-building moves (recommended reps are below): Split Stance Y-T-I. Targets: Upper back, shoulders and spine-stabilizing muscles. To do it: Begin in a split stance, with one foot forward and weight in your front leg, knees bent and back heel lifted. Keeping abs tight and spine neutral, hinge forward.

Most gym sessions are spent tightening and toning the areas we consider the most noticeable butt, stomach, legs. But here’s a secret all top trainers know: Strong back muscles. Posture exercises help you to strengthen the muscles in your back and stand a little taller. We’ll tell you how to do 12 easy exercises that you can try at home to build strength, increase.

“A strong back enables us to better stabilize, meaning you’ll work more efficiently and get more out of moves like plank, bicep curls and even cardio moves like running or speed skating.

List of related literature:

Move hips back to rest against the chair back lean the upper body against the chair back rather than pressing the lower back, and use a roll to maintain neutral lower spine, for chairs that encourage spine rounding by the shape of the chair back (see Long Sitting in an Automobile, later).

“Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features” by Paul S. Auerbach
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features
by Paul S. Auerbach
Elsevier Health Sciences, 2011

Body position is critical to reduce strain on your lower back, elbows, and wrists—bend slightly at your knees, center your hips and shoulders over your feet, and maintain good posture with your lower back straight and your head up.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

20) DIAGONAL REACH (Strengthens your back with emphasis on your lower back and butt; improves coordination) While lying on your stomach, place your right hand, palm down, underneath your relaxed forehead.

“YOU: Being Beautiful: The Owner's Manual to Inner and Outer Beauty” by Michael F. Roizen, Mehmet Oz
from YOU: Being Beautiful: The Owner’s Manual to Inner and Outer Beauty
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Make it a point to incorporate moves in the frontal and horizontal planes, such as grapevines, side-to-side step touches, standing hip abduction, lateral raises, seated spinal twists, diagonal reaches, and more.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

If you check out your posture even ten times a day and force yourself to hold a good position for a minute, your posture collapses again the moment you stop being mindful about it, and you still end up spending the overwhelming majority of your day with a rounded back, hunched shoulders, and forward-leaning neck.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Move only at the hips, keeping a neutral spine.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
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Instead, come up to standing by bringing the hands to the hips and inhale as you unhinge the spine from the hips, weight back in the heels, lifting the back as one unit, and maintaining its natural shape by staying neutral in the ribs and pelvis.

“Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery” by Dee Dussault
from Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery
by Dee Dussault
Hay House, 2017

Maintain this position, lift the hips just a little, and rotate the hips forward, lengthening the lower back along the floor (this can be assisted by a forward movement of the hands below the hips).

“Movement for Actors” by Nicole Potter
from Movement for Actors
by Nicole Potter
Allworth, 2002

As you reach your hips back, tilt your torso forward while maintaining a neutral spine.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Teaching correct posture and body mechanics can help prevent back pain (Figure 7-12).

“Foundations of Maternal-Newborn and Women's Health Nursing” by Sharon Smith Murray, MSN, RN, C, Emily Slone McKinney, MSN, RN, C
from Foundations of Maternal-Newborn and Women’s Health Nursing
by Sharon Smith Murray, MSN, RN, C, Emily Slone McKinney, MSN, RN, C
Elsevier Health Sciences, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hi Michelle, I did the exercises except for the foaming and gym one. Afterwards I did the good posture thing. Does it raise discomfort in muscles/back to reposition in good posture and trying to hold it?

  • I asked my friends “what’s my worst quality” and they literally said I’m always slouching and then imitated the way I walk (but exaggerated)…I feel attacked

  • People say that bad posture comes from weak core muscles…I never saw my parents doing any core exercise…still they have normal postures:(
    Whereas I have a poor posture from childhood

  • wowowo this is an amazing workout. especially the last one and the up and out shoulder raise. i felt so good after all day of sitting for work. thank you guys!

  • This video helped sooo much after doing it for a week but my sister walked in on me doing it and took a video and made fun of me for the longest time and I got discouraged to work out. Decided to start again and can’t wait to see my progress!

  • Thanks for the posture-correction guide. What do you think of lats pull down exercises, specifically from the same machine that usually provide the row? Is it useful in correcting posture and increase shoulder stability?

  • Does pushing your shoulders back really make things worse? My physiotherapist told me that was actually a good thing to do.
    This isn’t meant as criticism btw, just asking in what way exactly it’s damaging. Thanks.

  • I love this! I will be playing this at the Gym tonight and doing that pull machine the same way she is in this video <3 also is a 10 minute workout good too? Tonight will be my 2nd time at the gym, and I usually don't workout much. I don't want to accidentally pull a muscle out lol

  • now that was a workout!! Ive looked around for a great workout for proper posture and this one was the best!! Thank you!! If only I knew about this way sooner!

  • thank you so much! I had a massive stroke 10 years ago and have had back muscle weakness and pain since. I have been sent to PT several times they always focus on my lower back as if I have a bulging disc. but they ignore my mid and upper back where the pain is. I am going to perform these exercise regularly and am expecting great results. thank you!!

  • Ty for posting! Great stuff, one question wouldn’t the lat pull work better if the anchor point was a little higher so you would be packing the shoulders while working the lats taking the traps out of the exercise?

  • U palms 1 minute
    Wing rolls 1 minute
    Heart beats 1 minute
    Half cobra pushups 1 minute
    Swimmers 1 minute
    Geckos 1 minute
    Parachuters 1 minute
    Bird docks 1 min

  • Hi! I did this exercise a while ago but when I’m doing this my back got hurt and I feel discomfort. Should I stop if feel I’m not comfortable?

  • Once I suffering from neck pain due to sleeping wrong posture.
    I saw you vid related neck and my neck pain gone by doing your excecise.
    I want say that mam you should make video how to get rid of headache stomaches like other kind of body problm

  • The last exercise was difficult for me once I tried to keep my lower back in contact with the ground. Very interesting. I will come back after I do this for a few weeks

  • Hi! I just subscribed to your channel tonight, July, 31th 2019 because I saw one video accidentally and I liked. Hope I will keep like the others too. Thanks!

  • Ok so I’m barely 13 and I don’t have exactly bad posture. I also don’t look at a screen all day, I’m not like that. I do notice that I’m still developing bad posture. Could I just start to keep my back straight more and look up more up since I’m still growing? Or would I have to follow these types of videos? Please let me know. ��

  • Oh my gosh,,,,, you mean I have been doing it wrong??? My moms fault; shes the one who kept telling me since I was a youngster to hold my shoulders back…. Seriously, your tips have made a big difference. Thank you!

  • This is one of the best workout! I hate my back and my torso is so short, I have a weak upper body and I hate exercising. I feel like this exercise helps a lot and I can feel the burn which means it is working!!

  • This routine really has been a lifesaver for me. I’m in my mid-twenties and suffer from really bad back and neck pain that doctors can’t fully figure out. This workout gives me a sense of pain relief that is better than anything else I have tried. It’s similar to what I did in physical therapy and I really find it to make a huge difference. Thank you for all of your work on this channel ❤️

  • Hello, great routine! How heavy do you recommend the weights to be? I’m considering buying them, since I really want to strenghten my muscles.

  • Hi Michelle, thanks for posting all of these great videos! You were a lifeline when I was recovering from from a pelvic floor operation many years ago……. please could you advise how many reps is advisable of each of the exercises in your ‘fix rounded shoulders’ video? I am just starting out and not sure how hard to go with this. Thanks:-)

  • great exercices! i feel my muscles way more relaxed and i’m also in a better mood without all that pain. can’t wait for your next videos! ��

  • Hey…I’ve been having bad posture for yrs now…lyk since school days..and I’m really really ashamed of this.so, I’m going to try this..
    I’ve already been doing this for 3 days now and I can feel the burn..
    But today I was lazy and didnt do it..so I decided to catalog this publicly for some motivatn..
    So..I’ll be restarting this again tomorrow and I hope to continue for 1 month.So, let’s see what happenss����

  • I did workout n stopped doing n ended up getting severe back pain n suffocation in breathing will this help. Please let me know

  • I have a weird condition that makes doing mundane things with my arms very painful, and it gets way worse if I have bad posture and a weak back. I can’t go to physical therapy so I really can’t thank you enough for this video. It’s helped me so much and brought so much relief. I even use bottles of wine as weights and it works great!

  • You never know how bad your posture is until someone takes a photo of you… I’ll certainly be sticking to this workout for a long time and building upper body strength from level one.

  • Do I have to engage my core the entire time or is it fine? Never been certain when to engage the core, during exercise or for stretches too

  • What exactly is Mobotallor Secrets? How does this thing really work? I notice lots of people keep on talking about this grow taller system.

  • Hello doctor I am 22 years old I have right knee crepitus Everytime on standing during squatting since 2 years.
    There is know any pain, x-ray show no sign of arthritis or any other problem. It began after reduction of swollen leg at that time without any remembered cause of knee swelling and there were no hyperuricaemia, rheumatic disease then and now during lab test. All joint have no any problem.
    Except big irritating noise I am healthy I can perform exercise like jumping, running
    So what can be the reason and what can I do to correct it??

  • You guys are the best. Thank you so much for these free videos. I’ve been doing them 4-5 times a week for the past few years. Keep up the good work!

  • Hey, I know this is an old video but Casey if you can let me know if in the ‘heart beat’ your back is angled back so you are in a v with your legs and back but obviously spin straight when you did this or is your back straight up and down like a lamp post? Thanks amazing workouts thank you. My terrible lower back pain gets better and better with each video i try!

  • I’m 17 years old and I’ve got the worst posture imaginable! I’m almost in constant neck, shoulder and back pain. I’m constant dizzy (possible because of tension in my neck, who knows! Doctors don’t seem to know ��‍♀️) This seem like a good posture workout so I’m actually gonna give this a try. I’ll try and keep an update…but I don’t only have the prize in worst posture, but memory as well hehe��

    Day 1: I think I tried to push it a bit too much so sometimes it hurt but I took a step back so it wouldn’t hurt. Overall my back hurts and my neck. I’ve already been doing 15 minutes of neck workout today.

  • Hi there, I want to know if Mobotallor Secrets, will work for me? I notice many people keep on talking about this increase height system.

  • I hate the fact that my hip is so small, i allways have to argue with some old ladies that i cant lift heavy stuff because my back hurts a lot if i have to lift stuff, half a day. And its work that is not even required. Her excuse for her stupid behaviour is my young age. Im 28 and i cant handle jokes about my back or the fact that i have to argue about it. Is she the one who is gonna have to feed me when something happans to my spine? No…i feel useless enough knowing this. Goddamnit, sometimes i hate munaity so much.

  • I had a bad posture for long time from studying too much and playing video games but lately i’m having so much back and neck pain I will start this today hopefully it will help me

  • These are definitely helpful. I have long suffered tight upper back muscles and the concomitant pain. My back feels better already and I appreciate your careful explanations and demonstrations.

  • I know like “duh,” but I just wanna say she’s super cute. Anyway, now that I’m done being a creep, I’ll be doing this tomorrow morning before my cardio.

  • This is great! I just have one thing to mention, your right side is perfect, but when on your left you have a large tilt. Very large. Just thought you should know.

  • Recovering labrum-bankart repair patients like myself may be able to perform this exercise set. It didn’t cause any pain or problems for my shoulder, and the rows are similar to what my PT recommended to me anyway. Just as the lady said, it’s great for shoulders, and we’re aiming for endurance and stamina stability.

  • I’ve tried this for six days now and I really noticed the difference..2 CM guyyyyyys..but I also do other exercise if you were interesting..just leave a reply and I’m gonna tell you my routine ❤️

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  • I am a Doctor in india, I have shared this video to more than 20 of my patients. They have followed this exercise and have relieved of back pain in 2 months.

  • These exercises are really nice, because they don’t require your knees and hands. I’m in the middle of a rheumatoid arthritis flare up, so my handsand wrists can’t lift me. This is a nice (and easier) alternative to planks.

  • I have a job, where I sit a lot and lift heavy objects. My upper back sometimes lower back too hurts due to that despite being mindful of how I lift stuff and how I sit so I’ll try these exercises. My muscles could just be tense too and need of massage but thank you for the video.

  • Hello Ma’am
    Thank you for great support, I’m having cervical spodylisis and lumbar spondylis Can you suggest me some more exercise to strengthen my back muscles

  • I have the KISS syndrome and my chiropractor told me to strengthen my back. I hope these exercises work for me. Thank you for the video (^-^)

  • Hey Cassie,
    I have been following this video every day for three weeks and I think it has helped me with my posture. I was wondering if you could do an updated posture video since this one is 5 years old. Thank you. You helped me get up and exercising during the quarantine and kept me sane during this crazy time.

  • So no joke. A had a problem where my left rib was out of place and I didn’t know why. After doing the exercises it pushed back into place! Thank you!

  • Thanks a lot, can you please tell whether I can continue my regular exercises like pushups, sit-ups, etc. if I have a pelvic back and also how many times in a week should we do these exercises?

  • Hi Michelle I’m starting a new delivery job and can have packages up to 50 pounds (he said most are 25 #s or less). I have fibromyalgia, lower back pain, shoulder pain and hip pain. I thought a good stretching regimen will help me prep for the job. Are you suggesting 10 of each stretch? I’m currently doing trigger point & myofascial release but feel I need a good stretch to help me prepare for the new job.

  • hey Bright Side, thank jou so much for this upload. i’ve been doing these exercises for a couple of years now. they are so helpful. creating more space between the vertebraes and relief tension in back and neck, while working on the abs as well:)

  • About a week ago I collapsed unable to move due to a horrible upper back pain, been on codein ever since. I have a gut feeling I should strengthen my back muscles and it would prevent this in the future. (As well as other exercises and good diet) do you think this is the right sort of work out for me? Or should I see someone first?

  • thx michelle… cheers…. (i incorporate your moves into my warm-up routine before working my back with weights)…..

  • i think i accidentally did modified back row incorrectly. my left leg kept turning while i was lifting it during the process. could this be a possibly lead to serious injury?

  • Thanks for making this so easy to follow. People suffering from MS need easy exercises to keep their bodies strong. I usually do these videos myself, but your form and detailed instructions are far superior to anything I can demonstrate for those whom I serve.

  • Thank you so much for these! I went for my usual 2-3 mile walk a couple days ago and incorporated a half-mile jog for the first time in several weeks… I was shocked to realize soon after I was feeling some not-so-nice twinges in my lower back and ribs, which I’ve never had happen after a walk or run. I’m chalking it up to a lack of back strength, so hopefully these exercises will get my back into shape.

  • Hi! Is there any workout that can help with bloating? I have a problem with this, and even tho i am super skinny, my abdomen looks like I’m carrying twins all the time, it never goes away, it just gets slightly better some days:( please make a video about this, I would super appreciate it.

  • Thank you Michelle, I really need that. Do you need to stretch afterwards? How many repetitions of each exercise would you recommend? Great video

  • I have scoliosis and my doctor told me to have stronger back musics to hold my spine in place… I’m trying this out for the first time and I hope it works for me!

  • this is a very good exercise, thank you! The first time I saw the difference was when I woke up the very next morning. my shoulders were already straight. great work.

  • Thank you for this. How these be modified for people with large breasts, as mine are in the way a bit laying down? I’ll incorporate these into my movements.

  • Great video! Thankyou!!!��these are the exercises & strengthening stretches I’m really needing! going to definitely apply these��
    Many thanks��

  • I‘ve forward head, posterior pelvic tilt and uneven hips and l‘m suffering each day and I‘m 33..hope those exs will help thx a lot

  • my doc told me to do this exercise. i hurt my neck and my muscles are weak so he recommended me this to make them stronger so i dont experience pain anymore and to stad straight up and not like im an old lady

  • I was doing a lot of intense ab stuff and pulled something in my back a few days ago. It’s been getting better and doing these exercises feels great! I think they will be very beneficial in the healing process.

  • How many times a day do you recommend I do this exercise? And how long until I notice results? I have an extremely weak lower lumbar, rounded shoulders, weak shoulder blades, winged scapula in left shoulder, weak neck. I’ve been dealing with it for a long time. I’m 28 years old and I’m noticing the hunch and forwardness worsen. I am too young to be going through this. I’d give anything to have a straight back again… Thanks.

  • Thanks Michelle! Great little video, do you have anything for strengthening knees?? I’ve been running for about a year, but more consistently this year, doing about 5km’s daily, or every other day.. but stopping for a week at times if I don’t have time.. I have flat feet, and have been told that the impact (with running) has possibly injured my knees.. I can still run, but when I bend my knees now, I need to physically grab onto something to pull myself up! Can you offer some advice??? Thanks!!:))

  • Thanks for talking through it, that really helped! I have been suffering with lower back issues and this has truly blessed me and my health!!!!

  • ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Once I did this routine it even relieved my back pain! I’ve only started back at it again, so my posture has improved just a little bit, so I need to carry on doing it and posture will definitely get better.
    The reason why I have bad posture is because I draw, I do schoolwork I go on my phone…and at all of those moments, I am hunching. It’s so easy to fall back into the same habit so imma try to keep bringing my shoulders back like my mum tells me too. Thanks FitnessBlender!!

  • I’m 22 and one of my feel shorter than the other. One side of my pelvis seems like it’s more in my back —lower and the other is forward.
    I’ve been to doctors and done x-rays but nothing shows up.

    It begin when I was a teen learning how to belly dance and I feel some joint move out of place….

  • I’m only 16 and I play games 24/7 and my back had been killing. I have back pains and it hurts to hunch and feels awkward to sit up straight

  • This was great, been searching for “ways to get taller during puberty” for a while now, and I think this has helped. Have you heard people talk about Genevi Sonadelyn Eradicator (search on google )? Ive heard some decent things about it and my buddy got cool results with it.

  • Hi Dr Joe, I’d like to try the face pull for my bad posture but I have tennis elbow since last year and although symptoms are improving and I am already doing strengthening exercises for that, I am not sure if the face pull can affect my improvement. Thanks in advance.

  • Hello… between my neck and shoulder like my upper back/trapezius area is swollen on Both sides and its a bit hard and hurts when I squeeze it its been like this for reallly longgg any explanation?

  • Hello doc.. Had written to you a long time ago regarding tear in ACL. It’s not before March(admission session is already over) that I will be able to join swimming classes. Could you please suggest some exercise as I have gained a lot of weight. Much help needed…

  • I’m 47 year old man. I’ve had terrible pain in my upper back. I’ve had ribs out of place many times. It’s hard to breathe when that’s happening. I’ve been doing this routine for several months at least twice a week and now I’m back to living my life again. I also do an ab routine. Thank you Kelly. I’m able to work harder and longer and can play the family too.

  • I got sent here by a google search. It started the video @ 0:46, and I can’t understand your description of the first exercise. I don’t know what you think the word “lengthen” means in this context. Why is “down” the direction you go to do the exercise, and “down” is also the direction you go to stop doing the exercise? They’re opposites! Surely one of the downs is actually an “up?” I had to watch what you were doing with the sound muted and try and guess what you meant. Here’s what I came up with:

    Lie on the ground, face-down, with a pillow supporting your pelvis.
    Put your arms alongside your body, and straighten them so that they are parallel with your back. This is the default rest position.
    To do one rep, sort of shrug your shoulders while moving your hands away from the ground and keeping the arms straight. The goal is to bring your shoulder blades as close together as possible while arching your back.
    Hold the rep for a moment, then carefully return to the rest position.
    To increase resistance, add weight to your hands. Do this in such a way that keeps your palms facing the ground.

    Is this what you meant to say? I’m sure you know what you’re talking about, but you should work on describing it in a way that can’t be misunderstood.

    Use precise terms that only have one meaning, even if that means you have to use technical physical therapy terms. I can look up what a technical term means. I can’t look up what you meant by using the word “up” two different ways in the same sentence.

    Thank you!:) If I misunderstood how to do the exercise, please reply to this comment correcting me.

  • “…taking your chin and tucking it in, where you end up getting lots of little chins.” Best thing I’ve heard in a long time. Lol.

  • I’ve been doing this exercise routine almost everyday for a year now, and it’s completely rotated my shoulders and changed my posture! Thank you ❤️❤️��

  • But were not supposed to have straight backs. Should really title the video better, as it makes me wary of the content if you misunderstand how the back should have natural kyphosis and lordosis.

  • iswtg school shoud provide something to reduce the chance of getting bad posture coz guess what most of us had it from school/work

  • Very nice..just..I told also you before..don’t start wirh bidy anatomichal images and explanetions..for me this is terible..traumatical!!

  • Thanks bright side I am try this in the morning bc I have some really bad back pain. I got sclerosis tho and got over the flu. Those muscle ache won’t go away��‍♀️��

  • By doing this exercise i feel better at ones ��and iam very happy ��and after i watched bright side video in Mobile�� back pain comes again����

  • Does Mobotallor Secrets (search on google) grow taller fast naturally? I notice many people keep on talking about this increase height method.

  • Hi thanks for exercises. The backs of my hands don’t reach the floor when I try to do the floor angels. Do I just do the exercise with them raised?

  • Exercises begin at 0:45
    I have been doing this about every other day for less than a month and I see the results. Thank you for posting!

  • Hey, great video. I’ve worked in an office job my whole life. After a life of playing AFL, I have a few minor quirks and and I have a quick question about one of them. My shoulder clicks a little when I do the W to Y on the laying snow angel. Do you have any idea what this could be?

  • My wrists really hurt when I do any of the exercises where I have to press one hand to the ground (like at 4:12), is there a way to prevent this pain? Or a wrist exercise?

  • If you want great posture and fast results with a method guaranteed to work check out https://www.indiegogo.com/projects/ergo-posture-transformer-perfect-posture-instantly

  • when i do the excersise at 12:47 i feel a thump in my right shoulderits like a bones movingwhat could be wrong it doesnt really hurt just makes a loud thump

  • Nice video. You get echo and background noises. Think of buying a mono-directional microphone. It costs little and will make your video sound much more professional. You can use a bluetooth version that connects to both cameras.

  • Great exercises, feel better after 1st try, even after just using the tennis ball!! But I have always had rounded shoulders and when I try to do the snow angel my forearms aren’t anywhere near flat to the floor when in the “W” shape. Also I don’t have a bench, would the bench one work standing up? Thank you so much for sharing this video.

  • Fantastic exercises I do a lot of cycling and work at an easel tutoring art and have suffered chronic neck pain. This is helping massively. Thank you!

  • Holy fuck man. THANK YOU.

    I’ve suffered with really bad rounded shoulders for a few years causing embarrassment and shame/anxiety.

    I did this TWICE AND NOTICED MY SHOULDERS LITERALLY STAY UP MUCH MORE ON THEIR OWN…..

    So imagine a month of doing this??

    I can’t believe this.

    Spent hundreds of £ on chiropractic care and physiotherapist that did absolutely nothing.

    LOVE YOU!!!!! NO HOMO

  • Such good and doable exercises! I really love your core and back/spine exercise videos. I appreciate your thorough explanations. Thank you so much!

  • I don’t know how the f I used to be able to do this work out ���� dying over here trying to build my mental and physical strength back

  • This was amazing. I want to use “growth boom pro height increaser”, you recommend?
    I have read many positive reviews of this product. many people say they are taller than using this product even after the age of 21

  • I am a designer, drawing and sitting all day long caused me lots of back and neck pain! It’s been a few weeks that I’ve been doing this work out! It’s great!! Thanks so much. Would you please do more videos for correcting postures?

  • I’ve just found out this channel, and you guys are amazing and this particular video was so helpful to me. Just 1 week of these exercises and it has improved my posture greatly and relieved me from my back pain. Thank you so much for this!!!

    And for the information, this type of videos are hard to find, that are directly focused on posture and back pain. Especially for the People who doesn’t have time for full body workouts, money for gym or specialists.Also, another thing is that, Most of the time, videos from various fitness instructors on different channels are kinda focused on people who are already in a bit good shape. (again, i don’t mean there are no contents on other channels about this particular exercise, it’s just they mostly are a bit hard for the starters, in my opinion)

  • I love all the themes you have for your videos but I wish you didnt talk so much
    ..i like to get right to the fitness….I love your ideas you are much more creative then most but I dont like the style….I prefer madfit or fitness marshall…if you could have music and talk less I would really love your videos because your ideas are genius!

  • I have been doing it from one week and I can see some changes. My bad posture is improved a lot and I feel very confident now. I’m so happy ����

  • I have a question. When my neck starts kicking in, I pause and hold the movement until I fail rather than making my neck do more work. Should I just keep working both my back and neck? Or protect my neck and do my best to only work my back, even if I get fewer reps done?

  • I read a lot of people keep on talking about Mobotallor Secrets. But Im uncertain if it’s good. Have you ever tried this increase height secrets?

  • These look like awesome exercises to add to the back strengthening ones I’ve been doing the last week. I’ve been doing laying down ones and so far so good, but I think the resistance bands will help me get even stronger. And these look absolutely GREAT for someone who doesn’t have the floor space. Thank you!

  • Why am I doing this God made the right person. I’m 5’11 3/4 a quarter under 6ft 6′ 3/4 with my shoes on. You are good the way you are

  • I read lots of great reviews on the internet about how exactly Mobotallor Secrets can help you exceed your natural height. Has any one tried using this grow taller secrets?

  • Does Mobotallor Secrets really help to achieve the height that you desire? I’ve learn numerous good things about this increase height secrets.

  • Day 13 of the beginner’s calendar and 2/3 videos are complete. This exercise felt great and made me notice just how much I curve my back. It looks like I have to work on that in the future.

  • Thanks Kelli! I have been doing this using two 1.5 liter water bottles (the tall slim bottles, with a ‘waist’ which is the ideal place to hold them). These are about 3lb each.:)

  • Ye you do all this but u see that u need the carpet thing (idk whats it called) and u need lots of space then u do the exercises. Whyyyyyy

  • To anyone having issues with the floor angels: if your hands do not reach the floor, straighten your arms first, then slowly increase the range of motion and aim for a narrower arm position gradually.

  • I have been carrying extra weight and am doing my best to eat healthy and track my calories. Yesterday I was doing medicine ball twists and lifts, as well as squats. I woke this morning with a back spasm and pulled muscle, where my rib cage muscles are tense and it is hard to breath if I walk. I am going to try these exercises to try and strengthen my back once it heals. My doctor just says rest and take Ibuprofen for it. I get this once or twice a year. Usually if I try my old weight lifting routines. Even with light weight. Any exercise that would help mid back? I was thinking 9f dropping strength training and do more cardio and functional exercise.

  • Not sure if you’re still looking at comments, but wondering if these are safe for osteoporosis. I use your other great videos and trust you and them. I’m especially interested in strengthening my spine safely. Thanks for any feedback.

  • I have been slouching for a while I also have pain on my right shoulder so I do the exercises without weight
    Hope my posture will improve soon

  • can you do this without the weights until you get used to it?, i use to do your weight workouts butt after a car accident using weights really tighten and stiffen me up

  • Omg this exercise really killing �� after 3rd exercise onward,I need to take a rest about 30 seconds for each exercise. All the other YouTuber channel for growing taller exercise, nothing as good as this. Casey is my idol…i do start exercising regularly since 3 months ago and 50% I copied from case. Thank you so much Casey you are my inspiration

  • Very Nice basic endurance and explaination..ihi, i have bad posture from pc mostly,i am getting my physic back(2months gym) so these excs gonna help me a lot!!!Still i am feeling discomfort at most of exc and some “pain” inside-behind of scapula.Most of the cases i feel it hit me when i am raising my arm after shoulder height. And Especially when i push my hand straight and upwards(like giving a punch and extend it). Maybe it is because i awaken these muscles again or i should stop and go check it to a doc? Just to mention i have a kinda scapula winging too, and i guess my neck is streched too

  • Brooo… My freaking girlfriend has me doing this and I always tell her I don’t feel anything when I work out with her, but this crap HURTS bro. (She knows that it hurts, but I just pretend that it doesn’t)