Posture University
@PostureUni • 28,123 subscribers
Fix your posture. Move better. Live pain-free. Yoga • Mobility • Daily habits Science-backed tips that work ↓
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This Russian Gymnastics Training workout develops: Hip Mobility, Hip Strength, Muscular Endurance, Balance, Coordination, and Joint Stability through controlled, gymnastics-inspired exercises. Better hip function can improve Squats, lunges, pistol squats, L-sits, handstands, kicking mechanics, walking, and overall movement quality while helping you build stronger, more resilient hips. Strong, mobile hips are essential for - Running, Flexibility, Gymnastics, Calisthenics, Strength Training, Martial arts, and everyday Movement.
Posture University849,487 views • 2 months ago
Your shoulders don’t just need to be “strong.” They need to know how to move, stabilize, and control the shoulder blade under load. 🧠 What caught my attention: the exercises aren’t simply about building bigger back muscles. They challenge the muscles around the scapula, upper back, rear shoulder, and rotator cuff to work together. That matters for swimmers, volleyball players, lifters—and anyone spending hours at a desk. 🏊♂️🏐🏋️♂️ It helps to ✅ Improve shoulder mobility and stability ✅ Strengthen the upper and mid-back muscles ✅ Support better posture and spinal control ✅ Reduce muscular overload and injury risk ⏱ How to perform: • 20-30 seconds per exercise • 2-3 sets • 2-3 times per week The goal is having enough strength and control to move well through different positions. Train the back. Train the shoulder. But most importantly: train the connection between them.
Posture University248,337 views • 1 month ago
Your glute activation, deep-core training, and hip mobility drills need more than repetition. They need progression. Repeating the same exercises for months can leave you wondering why your body feels no different. The missing piece? A gradual increase in challenge. As your coordination and control improve, yesterday’s demanding exercise may become today’s warm-up. Without a suitable progression, your training can lose its edge. 💪 Select one exercise from each category 💪 Perform 8–12 controlled reps 💪 Complete 2–3 sets 💪 Advance when you can execute every repetition with sound technique. Begin with the variation you can manage. Refine your control, build capacity, then move up a level. Earn the complexity rather than rushing into it. Want a hip mobility and strength programme tailored to your body, schedule, and goals? Comment HIPS, and let’s build your next step. Clarify the Exercise CategoriesMake the Opening More Curiosity-Driven
Posture University32,701 views • 7 days ago
Sometimes your shoulder needs better control across the entire rotator cuff. This sequence works through several pieces of that system: → Infraspinatus + teres minor mobility → Subscapularis stretching + strengthening → Supraspinatus strengthening → Different hand positions to change the shoulder’s mechanics That matters because the rotator cuff isn’t just about “strength.” It helps center the upper arm in the shoulder joint while you move. A useful approach is: Mobilize what feels restricted → strengthen what needs control → then practice the movement. And remember: a painful shoulder isn’t automatically a “tight muscle” problem. The right exercise depends on what’s actually limiting your movement. Better shoulder function comes from mobility + strength + control, not chasing one magic stretch.
Posture University136,126 views • 1 month ago
Want to move better as you age? Start by protecting the mobility you have today. 💫 Your hips, ankles, and spine need more than occasional stretching. They need regular through emendifferent ranges of motion, with control and consistency. A few minutes of daily mobility can help you maintain flexibility, move more comfortably, and make everyday activities feel easier. You don't need an intense workout to get started—just move with intention. 🧘♀️ Move well today. Keep moving freely tomorrow. ❤️
Posture University57,720 views • 15 days ago
A better posture isn’t just about “pulling your shoulders back.” This sequence uses a foam roller to challenge shoulder mobility, upper-back extension, and trunk positioning in different ways. The key is not forcing the range. Move slowly, breathe, and let the ribcage and shoulders gradually find a more comfortable position. 1 minute can be a useful reset—but consistent practice is what creates lasting changes in movement habits. Your posture is something you train, not something you simply “hold.”
Posture University115,924 views • 1 month ago
Can’t touch your toes yet? Don’t force the reach. Better idea: work on the positions that limit the fold, then gradually increase your range with control. Hamstring flexibility matters, but so do hip mobility, pelvic movement, and how well you can control the position. And there’s a deeper connection here. In yogic tradition, Shiva is regarded as Adiyogi — the first Yogi and Adi Guru — the first Guru. The tradition tells that he transmitted the science of yoga to the seven Saptarishis, who then carried that knowledge forward. The body is the starting point. Awareness is the deeper practice. 🕉️ Move patiently. Breathe. Build range. Don’t force what your body isn’t ready for.
Posture University120,972 views • 1 month ago
“Tech neck” isn’t just about pushing your head back into place. The more interesting part of these drills is that they train the neck to move and hold position under different demands—using resistance, rotation, extension, and controlled loading. That’s a better way to think about posture: not one perfect head position, but the ability to control your head and neck while the rest of your body moves. If you try exercises like these, don’t chase maximum resistance or range. Controlled movement matters more than forcing the position.
Posture University122,476 views • 1 month ago
Do you need Royal shoulders?🔥 Your shoulders don’t just need more size. They need control. Because strong shoulders aren’t just about how they look in a T-shirt — they’re about how confidently you can move, lift, reach, push, and support dynamic stability in your body. Start with control. Build strength. Then earn the harder variations. 🔥 Your shoulders are only as strong as your control.
Posture University80,911 views • 1 month ago
Early 1920s Corrective Exercises Exercises for round shoulders, forward head, knock knees, weak arches, and more. If you’re familiar with Joe’s original list of physical needs that his system would address through exercise, you know that these were the issues that he designed his original method to address as well. Made right around the time he was developing his method, this early 1920’s film even includes corrective exercises that are very similar to what Joe was doing with Contrology. My favorite is the vintage 2x4 in the classroom! If only that were still a school activity today! Feel free to share, tag me back for a repost in my stories!
Posture University144,920 views • 1 month ago
If your shoulders are rounding forward and your head is sitting too far in front of your body, stretching your back alone probably isn’t going to fix the problem. Sometimes the issue is that the muscles around the shoulder blades aren’t doing their job properly. When they’re weak, underactive, or poorly coordinated, it becomes harder to control the position of the scapula—and that can affect how your shoulders and neck sit and move. So instead of only stretching, it makes sense to also work on activation, strength, and control. The goal is to improve things like: • Better control of the shoulder blades • More stability around the shoulders • Less unnecessary compensation from the neck and shoulders • Better control of movement in different positions And one important point: “strengthening your back” isn’t the same thing as improving scapular control. Even small details can change the exercise. The hand position, band direction, and kneeling setup here are chosen to encourage more involvement from the muscles that help control the scapula and support thoracic extension. So the goal isn't just to make your back muscles work harder. It's to teach your shoulders and upper back to move and stabilize better.
Posture University120,956 views • 1 month ago
Your Posture Needs Work‼️ These 5 resistance-band exercises target the muscles that help keep your shoulders and shoulder blades organized: • Rhomboids + mid/lower traps • Rear delts • Lats • Scapular stabilizers • Upper-back endurance ✔️ Targets The Rhomboids & Mid/Lower Traps To Help Pull Your Shoulders Back ✔️ Strengthens The Rear Delts To Build Better Balance Around The Shoulder Joint ✔️ Activates The Lats & Improves Your Pulling Strength Without Heavy Weights ✔️ Trains The Smaller Stabilizing Muscles That Control Your Shoulder Blades ✔️ Builds Upper-Back Endurance To Help You Maintain Better Posture Throughout The Day Hours of sitting, driving, and looking down at your phone can leave your chest feeling tight while your upper back does less work than it should. That’s where these movements come in. The goal isn't to force your shoulders backward all day. It’s to build a back strong enough to support better positioning without constant effort. Keep the reps slow. Control the band. Let the back—not the arms—do the work. You don't need massive weights. You need tension, control, and consistency.
Posture University73,455 views • 1 month ago
Your Heel is important if you want to Straighten your Leg
Posture University157,856 views • 3 months ago
Your lower back may need more than a posture correction. 👇 Sitting, leaning forward, or collapsing backward can change how your spine and pelvis are positioned. But back discomfort isn’t always caused by “bad posture”—and there’s no single position that explains every case. Try this simple reset: • Gently lengthen your spine. • Let your pelvis move naturally instead of forcing it into a perfect position. • Breathe slowly and relax unnecessary tension. • Change positions regularly throughout the day. Your back needs movement and variety—not constant correction. 💡
Posture University13,767 views • 7 days ago
The important part isn’t forcing yourself into the deepest position possible. It’s learning to control the range you already have—and gradually expanding it over time. Move slowly, breathe, and stay within a range you can control. Because better flexibility isn’t about pushing harder. It’s about moving better.
Posture University62,661 views • 1 month ago
Your core doesn’t need more crunches. It needs more control. Adding instability can make an exercise more demanding—but it doesn’t automatically mean your “deep core” is working harder or that the workout is better. The bigger takeaway: slow reps, controlled breathing, and resisting unwanted movement are what make core training effective. Workout: • Mermaid Kicks – 3 x 10 • Draw a Circle – 3 x 8 • Scissors – 4 x 8 • Saddle Scissors – 3 x 10 • Alternating Toe Taps – 4 x 10 • Wide-Legged Toe Taps – 3 x 12 • Bicycle – 3 x 20 • Weighted Mermaid Kicks – 3 x 12 Train the function, not just the burn. 🔥
Posture University68,101 views • 1 month ago