Posture University
@PostureUni • 22,218 subscribers
Fix your posture. Move better. Live pain-free. Yoga • Mobility • Daily habits Science-backed tips that work ↓
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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 University61,786 views • 2 days ago
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 University840,423 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 University105,785 views • 5 days 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 • 13 days 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 University66,748 views • 7 days ago
RELIEF SCIATICA AND IMPROVE CIRCULATION (2 minutes in bed) Heavy legs. Swollen ankles. That pain that starts from the glute and goes down. Go to sleep like this. You wake up worse. Here's the Exercise routine you should do BEFORE you go to sleep: ⚡️ 1 → Foot movements that reactivate the venous return. 2 → Ankles that unlock, circulation that restarts. 3 → The sciatic nerve decompresses, the pain calms down. 4 → Legs that relax, heaviness that disappears. 5 → Stiffness that melts, muscles that let go. 6 → Perfect close. Legs are light, ready to sleep. 2 minutes. Lying down in bed. Every single night. Why does it work? Why the sciatic nerve is compressed during the day. Veins struggle to bring blood back to the heart. The muscles stay contracted These moves REVERSE everything. Decompress my nerves, reactivate my veins, relax my muscles. As gravity works for you. The result? You fall asleep with no pain. You wake up with no weight.
Posture University26,738 views • 6 days ago
If your knees collapse in, don’t just force them out. Your knees may only be showing you what is happening underneath. When your foot loses its arch and collapses under load, the lower leg follows. The knee moves in, the femur rotates, and the pelvis has to adapt above it. It’s a chain reaction. So instead of fighting the knee, rebuild the base. Restore the foot tripod. Rebuild the arch. Then teach the knee and hip to organise over that support. In this video, I’ll show you a movement to start rebuilding that connection from the ground up. And if you want to work beyond one movement and realign the whole system,
Posture University59,663 views • 17 days ago
Your Heel is important if you want to Straighten your Leg
Posture University157,856 views • 1 month ago
Hip movement open the Hinge and privent the Forword bend.
Posture University90,620 views • 1 month ago
Are your hip flexors always tight? Hips popping every time you move? Low back sore after lifts? Before you stretch again… try this 👀 Sometimes the issue isn’t “tight” hip flexors — it’s how your body is positioning and stabilizing. Save this so you don’t forget it & send it to someone struggling with tight hips, low back pain, or posture.
Posture University71,404 views • 24 days ago
🌅 What happens special when should we do sequences with flow? 👇👇 🧠 When we flow with awareness between movements, something extraordinary happens in the body and mind: we activate a state of high physical and neurological performance, scientifically proven as the "flow state" (Csikszentmihalyi, 1990). ⠀ ✨ In this state, the brain enters coherence, releasing neurotransmitters such as dopamine, serotonin, anandamide, and noradrenaline, which increase focus, motivation, and a sense of well-being. ⠀ 💥 In the body, integrated sequences stimulate the fascial system and muscle chains, developing strength with mobility, active stability, and fine motor coordination (Myers, 2014; Schleip, 2012). ⠀ In addition, there is increased neuroplasticity and proprioception, strengthening the body's intelligence and the connection between the nervous system and movement. ⠀ 🌿 That is: it's not just movement; it's a deep connection with the body, mind, and the present moment. ⠀ 🔁 Save, share, and comment: have you ever felt this fluid and conscious state in motion?
Posture University48,932 views • 19 days ago
Walking Wrong? Stiff Toe? Ankle Sprain? If you walk with your ankle turning in and notice the outside of your shoes always wearing out faster, then you have imbalance in your feet and your hips giving you faulty walking mechanics. This can lead to chronic ankle sprains and a stiff first toe from staying on the outer half of your foot most of the time during your gait and being unable to use your first toe when you push off. Do 3 sets of 10 reps for both type of lun
Posture University39,502 views • 16 days ago
Whether you’re feeling stiff in your upper body and neck, or your posture is starting to suffer from sitting at a desk all day, these three drills take just a few minutes and can make a huge difference. They’ll help open up your chest, strengthen your neck, release built-up tension, and, honestly, just make you feel so much better as you start your day. Give them a try and let me know how they feel.
Posture University90,532 views • 2 months ago
Your knees may not be the problem. Watch the foot.🦶 When the foot loses a stable connection with the ground, the knee can become part of the compensation. Look at the sequence: Foot → ankle → knee → hip A change at the bottom can influence what happens above it. But here's the part people often miss: Don't immediately try to “fix” the knee. First ask: • Is the foot maintaining a stable tripod? • Is the big toe staying connected to the ground? • Is the ankle able to move without the foot collapsing? • Can the knee track over the foot while you squat? The knee doesn't exist in isolation. Sometimes the better question isn't “What's wrong with my knee?” It's: “What is my knee being asked to compensate for?”
Posture University19,319 views • 14 days ago
8 Exercises for Pelvic Stability & Alignment 🦴 This corrective routine targets pelvic imbalance and improves hip joint stability through controlled and focused loading. 💪 Protocol 📋 ⏱ 30–50 seconds per exercise 2–4 sets 📅 2–3 times per week ⚠️ Always monitor your condition and work within a pain-free range. Who Is It For? 👇 • Pelvic imbalance • Lower back discomfort • Hip, knee, or ankle instability The main load emphasis is placed on the hip complex — the key stabilizing link in the kinetic chain. 🔗 By restoring pelvic control, you improve joint mechanics and reduce compensatory stress on the lumbar spine. ✅ Consistency and precise execution are essential.
Posture University23,669 views • 18 days ago
Over time, your arches can cave, your hips can tilt forward, and your knees ache. But the knee usually isn’t the problem. The tibialis posterior under your arch goes quiet, the chain compensates, and the knee absorbs it. → Towel curls → Kneeling hip flexor stretch → Banded glute bridges
Posture University18,511 views • 16 days ago