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Posture University

@PostureUni • 21,049 subscribers

Fix your posture. Move better. Live pain-free. Yoga • Mobility • Daily habits Science-backed tips that work ↓

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Shoulder mobility isn’t just stretching. It’s a combination of strength, stretching, and stability exercises. You don’t need a gym or fancy equipment to start improving your shoulder mobility. But you need to know what to do, how to do it, and why.

Shoulder mobility isn’t just stretching. It’s a combination of strength, stretching, and stability exercises. You don’t need a gym or fancy equipment to start improving your shoulder mobility. But you need to know what to do, how to do it, and why.

349,127 views

"Unlock 'mollusk-level' shoulder mobility! ✨ Press those scapulas into a wall & let the magic happen.

"Unlock 'mollusk-level' shoulder mobility! ✨ Press those scapulas into a wall & let the magic happen.

427,135 views

🚨 Hyperlordosis isn't just an aesthetic issue - it's sabotaging your daily energy! If you suffer from back pain, always feel tired, and have that "heavy" feeling at the end of the day, it might not be just stress... The problem: Hyperlordosis (excessive back bending) doesn't just affect your posture. Influence: ⚡️ Your energy levels ⚡ The quality of sleep ⚡️ The digestion ⚡️ Even your mood! The good news? With this simple exercise, you can start correcting your posture in just a few minutes a day. 💡 The exercise of the “wall block”: 👉 Lean your back against the wall 👉 Bring the basin to a neutral position 👉 Hold for 30 seconds, 3 times a day Remember: your body is the only “home” you’ll have forever. Every small act of caring today transforms into lasting wellness tomorrow.

🚨 Hyperlordosis isn't just an aesthetic issue - it's sabotaging your daily energy! If you suffer from back pain, always feel tired, and have that "heavy" feeling at the end of the day, it might not be just stress... The problem: Hyperlordosis (excessive back bending) doesn't just affect your posture. Influence: ⚡️ Your energy levels ⚡ The quality of sleep ⚡️ The digestion ⚡️ Even your mood! The good news? With this simple exercise, you can start correcting your posture in just a few minutes a day. 💡 The exercise of the “wall block”: 👉 Lean your back against the wall 👉 Bring the basin to a neutral position 👉 Hold for 30 seconds, 3 times a day Remember: your body is the only “home” you’ll have forever. Every small act of caring today transforms into lasting wellness tomorrow.

262,425 views

Your posture affects more than just your back. Forward head posture and slouching can affect how your face looks, contributing to a less defined jawline, double chin, and heavier-looking lower face.

Your posture affects more than just your back. Forward head posture and slouching can affect how your face looks, contributing to a less defined jawline, double chin, and heavier-looking lower face.

63,874 views

The scapular radio calisthenics that the athlete was doing during warm-up exercises. This has made my shoulders start spinning around like an engine's fired up—it's amazing... As you repeat it more times, you can hear the joints and muscles gradually loosening up.

The scapular radio calisthenics that the athlete was doing during warm-up exercises. This has made my shoulders start spinning around like an engine's fired up—it's amazing... As you repeat it more times, you can hear the joints and muscles gradually loosening up.

268,372 views

Sometimes the real problem is deeper - and that’s exactly where deep myofascial massage comes in.

Sometimes the real problem is deeper - and that’s exactly where deep myofascial massage comes in.

33,810 views

Stiffness is often associated with muscle weakness, which stabilizes the blades and helps keep the shoulders in a more neutral position. Perform each exercise 10 times - you will feel your upper back muscles engage and become easier to control.

Stiffness is often associated with muscle weakness, which stabilizes the blades and helps keep the shoulders in a more neutral position. Perform each exercise 10 times - you will feel your upper back muscles engage and become easier to control.

100,986 views

What Exercise Is Best for Straight Legs? Train Daily for Better Leg Lines

What Exercise Is Best for Straight Legs? Train Daily for Better Leg Lines

114,880 views

How a tight ankle can lead to stiffness in your first toe, a weak foot (flat foot), and tight calves with faulty walking mechanics. This can also lead to a chain and lead to less hip extension, shutting off your glutes, and leading to tight hip flexors.

How a tight ankle can lead to stiffness in your first toe, a weak foot (flat foot), and tight calves with faulty walking mechanics. This can also lead to a chain and lead to less hip extension, shutting off your glutes, and leading to tight hip flexors.

84,071 views

Old school moves 🙌

Old school moves 🙌

63,505 views

A strong back is not just about a beautiful posture. 🤍 It's about a healthy spine, less neck and back pain, and better stability in all exercises and in everyday life. Save these 3 exercises and add them to your workouts. 💪✨

A strong back is not just about a beautiful posture. 🤍 It's about a healthy spine, less neck and back pain, and better stability in all exercises and in everyday life. Save these 3 exercises and add them to your workouts. 💪✨

60,140 views

As for what is driving America’s chronic weight problem, there are no definite answers. Scientific studies often reach conflicting conclusions, meaning many theories are out there, but the preponderance of evidence points to the two causes most people already suspect: too much food and too little exercise. Flatten your lower belly ( no crunches ): 1) toe taps on roller; tuck hips, slow lower exhale 2) single leg lift (one leg lifts; core stays braced) 3) diamond leg lift feet together, knees open; lift + control) Feel your deep core switch on.

As for what is driving America’s chronic weight problem, there are no definite answers. Scientific studies often reach conflicting conclusions, meaning many theories are out there, but the preponderance of evidence points to the two causes most people already suspect: too much food and too little exercise. Flatten your lower belly ( no crunches ): 1) toe taps on roller; tuck hips, slow lower exhale 2) single leg lift (one leg lifts; core stays braced) 3) diamond leg lift feet together, knees open; lift + control) Feel your deep core switch on.

97,011 views

Anterior pelvic tilt can change how your stomach looks ⚠️ Relax the hips. Breathe slowly. Release tension.🧘

Anterior pelvic tilt can change how your stomach looks ⚠️ Relax the hips. Breathe slowly. Release tension.🧘

64,104 views

Neck pain from staring at your phone all day is more common than you think. A few daily reps are all it takes to start undoing the damage. Give your neck a break. Save this for later

Neck pain from staring at your phone all day is more common than you think. A few daily reps are all it takes to start undoing the damage. Give your neck a break. Save this for later

17,402 views

This stretch opens the hip flexors, chest, and upper back while activating the deep spinal muscles that support posture.

This stretch opens the hip flexors, chest, and upper back while activating the deep spinal muscles that support posture.

42,189 views

This may take a bit of practice before you can do it, but it’ll be 100% worth it 😊 And as always, hearing a crack is not necessary, you’ll experience the healing effects of exercises like this without hearing a crack as well Tired of waking up in pain, feeling stiff with bad posture, and never managing to finally get flexible? Start fixing all of that in less than 7 days with stretching routine specially made for beginners with no equipment needed — link in bio ✅

This may take a bit of practice before you can do it, but it’ll be 100% worth it 😊 And as always, hearing a crack is not necessary, you’ll experience the healing effects of exercises like this without hearing a crack as well Tired of waking up in pain, feeling stiff with bad posture, and never managing to finally get flexible? Start fixing all of that in less than 7 days with stretching routine specially made for beginners with no equipment needed — link in bio ✅

17,255 views

Can’t touch your toes? Try this easy technique✅

Can’t touch your toes? Try this easy technique✅

34,293 views

Your hip might be overloading your lower back 😳🦴 Many people feel lower back pain, sciatic tension, or spinal discomfort without realizing that the problem can start with a lack of hip mobility 👀 When the hip doesn't move well, the lower back ends up overcompensating for movements, generating more overload, muscle tension, and even nerve compression ⚠️ The exercises in the video help to 👇🏻 ✅ Improve hip mobility ✅ Activate glutes and stabilize the lower back ✅ Reduce compensations and tension in the spine ✅ Promote sciatic nerve mobilization Science already shows that people with lower back pain usually present limited hip mobility and low glute activation 🧠 ⚠️ Important: Each case is unique. If you feel severe pain or have a herniated disc, seek a professional before performing the movements. Save this video and send it to someone who is always complaining about lower back pain 🫶🏻🐡

Your hip might be overloading your lower back 😳🦴 Many people feel lower back pain, sciatic tension, or spinal discomfort without realizing that the problem can start with a lack of hip mobility 👀 When the hip doesn't move well, the lower back ends up overcompensating for movements, generating more overload, muscle tension, and even nerve compression ⚠️ The exercises in the video help to 👇🏻 ✅ Improve hip mobility ✅ Activate glutes and stabilize the lower back ✅ Reduce compensations and tension in the spine ✅ Promote sciatic nerve mobilization Science already shows that people with lower back pain usually present limited hip mobility and low glute activation 🧠 ⚠️ Important: Each case is unique. If you feel severe pain or have a herniated disc, seek a professional before performing the movements. Save this video and send it to someone who is always complaining about lower back pain 🫶🏻🐡

25,361 views

This exercise is excellent for developing the coordination between push and compression required to unlock your L-sit press-up.

This exercise is excellent for developing the coordination between push and compression required to unlock your L-sit press-up.

31,848 views

3 Moves to Make Your Legs Straight and Look Better ✨

3 Moves to Make Your Legs Straight and Look Better ✨

22,668 views

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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.
0:21
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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 University

836,723 views • 27 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!
1:29
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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 University

134,719 views • 7 days ago

Do your knees hurt or make sounds when you stand?
0:22
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Do your knees hurt or make sounds when you stand?

Posture University

189,342 views • 29 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,
0:33
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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 University

59,663 views • 11 days ago

Collapsing ankles and flat feet? Try this exercise
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Collapsing ankles and flat feet? Try this exercise

Posture University

113,440 views • 24 days ago

Your thoracic spine locks up from desk work. Your lower back pays the price. 3 moves to reverse it. Half-Kneeling Thoracic Rotation, 10 each side Dumbbell Pullover, 3x8 Standing Thoracic Rotation with Dowel, 15 each side
1:14
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Your thoracic spine locks up from desk work. Your lower back pays the price. 3 moves to reverse it. Half-Kneeling Thoracic Rotation, 10 each side Dumbbell Pullover, 3x8 Standing Thoracic Rotation with Dowel, 15 each side

Posture University

150,807 views • 1 month 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
0:20
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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 University

39,502 views • 10 days 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.
1:04
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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 University

71,404 views • 18 days ago

Hip movement open the Hinge and privent the Forword bend.
0:41
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Hip movement open the Hinge and privent the Forword bend.

Posture University

90,620 views • 24 days ago

Your Heel is important if you want to Straighten your Leg
0:22
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Your Heel is important if you want to Straighten your Leg

Posture University

157,856 views • 1 month 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?
0:35
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🌅 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 University

48,508 views • 13 days 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?”
0:27
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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 University

19,319 views • 8 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.
0:41
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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 University

23,669 views • 12 days ago

Can’t touch your toes yet? Try this technique✅
0:24
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Can’t touch your toes yet? Try this technique✅

Posture University

59,827 views • 1 month 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.
0:21
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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 University

90,532 views • 2 months ago

If your knees are collapsing inward, this isn’t just a knee problem. It’s a failure of your foundation. Comment POSTURE if you want to understand your body and move without pain again!
0:34
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If your knees are collapsing inward, this isn’t just a knee problem. It’s a failure of your foundation. Comment POSTURE if you want to understand your body and move without pain again!

Posture University

18,140 views • 16 days ago

Simple exercises that regularly change you 👌🏻
0:21
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Simple exercises that regularly change you 👌🏻

Posture University

33,224 views • 1 month ago

Scoliosis is not just a curve of the spine. Very often, it is accompanied by a pelvic tilt, muscle imbalance, and abnormal movement patterns that affect the entire body.
0:28
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Scoliosis is not just a curve of the spine. Very often, it is accompanied by a pelvic tilt, muscle imbalance, and abnormal movement patterns that affect the entire body.

Posture University

43,674 views • 1 month ago

Your hip flexors aren’t the problem - they’re the symptom. Here’s what to need to know to fix what’s really causing their tightness 💪🏻
2:57
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Your hip flexors aren’t the problem - they’re the symptom. Here’s what to need to know to fix what’s really causing their tightness 💪🏻

Posture University

80,472 views • 4 months ago

8 movements for better posture, a stronger back, and more confidence in how you carry yourself — No gym, No equipment. Movements like these activate your upper back, open up your chest, and make your shoulders and neck area look a lot cleaner over time. ✅ every movement 100x daily simple things, done consistently, really do add up. Save this for later If you found this helpful, Comment “reset”
0:51
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8 movements for better posture, a stronger back, and more confidence in how you carry yourself — No gym, No equipment. Movements like these activate your upper back, open up your chest, and make your shoulders and neck area look a lot cleaner over time. ✅ every movement 100x daily simple things, done consistently, really do add up. Save this for later If you found this helpful, Comment “reset”

Posture University

19,261 views • 24 days ago