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Forcing tall posture is a wall sit for your back muscles. Uncomfortable, unsustainable, and the moment you stop thinking about it — you're back where you started. You have to change the shape of your body, not just hold a position. Fill the chest with air and posture corrects itself

Zac Cupples

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252,054 views • 2 months ago •via X (Twitter)

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This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

Dan Go

403,380 views • 2 years ago

MY FIRST ELON MUSK IMPRESSION Elon Musk you don’t have access to your upper lip muscles !! Why ? bad cervical spine posture and what I suspect is a weak left shoulder. If you strengthened your back, fix posture, you could also improve your SPEECH IMPEDIMENT

MY FIRST ELON MUSK IMPRESSION Elon Musk you don’t have access to your upper lip muscles !! Why ? bad cervical spine posture and what I suspect is a weak left shoulder. If you strengthened your back, fix posture, you could also improve your SPEECH IMPEDIMENT

Jack Schlossberg

243,061 views • 1 year ago

An arm weighs roughly 5-6% of our body weight. That's 7.5-9lbs If you are 150 lbs. Do your shoulder blade muscles have the strength to support this weight? If you have pain or posture problems, the answer is likely no. Do 12 Side-Lying External Rotations with 5 lbs to see. In my experience, the external rotators of the shoulders should have enough strength to lift slightly more than the weight of the arm and hold it in an aligned posture. Many of my clients with pain and posture problems fail this test in their initial assessment. They lack the strength or the mobility to finish a full set, sometimes both. Sometimes, their muscles start burning up, forcing them to stop. The good news is that fixing this problem is super easy when you practice this exercise. You'll have perfect posture without even having to think about it.

An arm weighs roughly 5-6% of our body weight. That's 7.5-9lbs If you are 150 lbs. Do your shoulder blade muscles have the strength to support this weight? If you have pain or posture problems, the answer is likely no. Do 12 Side-Lying External Rotations with 5 lbs to see. In my experience, the external rotators of the shoulders should have enough strength to lift slightly more than the weight of the arm and hold it in an aligned posture. Many of my clients with pain and posture problems fail this test in their initial assessment. They lack the strength or the mobility to finish a full set, sometimes both. Sometimes, their muscles start burning up, forcing them to stop. The good news is that fixing this problem is super easy when you practice this exercise. You'll have perfect posture without even having to think about it.

Alex Bernier

33,395 views • 1 year ago

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.

Dan Go

694,246 views • 2 years ago

If you have a lower shoulder on one side, it’s not only a problem with the shoulder itself. Understanding how the rib cage and rest of the upper body influence this posture is key for resolving it. Here’s what you need to know 👇

If you have a lower shoulder on one side, it’s not only a problem with the shoulder itself. Understanding how the rib cage and rest of the upper body influence this posture is key for resolving it. Here’s what you need to know 👇

Conor Harris

60,312 views • 5 months ago

🐈‍⬛ & his perfect sitting posture (i guess) 🐈‍⬛ : I'm a bit shy...but first, sit with your hips all the way back in the chair & it would be good if you don't cross your legs suddenly i remember that thind episode when he corrects 🐿 posture xDD

🐈‍⬛ & his perfect sitting posture (i guess) 🐈‍⬛ : I'm a bit shy...but first, sit with your hips all the way back in the chair & it would be good if you don't cross your legs suddenly i remember that thind episode when he corrects 🐿 posture xDD

🌹🐈‍⬛

26,803 views • 7 months ago

Act As If God Is Within You And Watch Everything Change. ✨ Your Voice Changes. Your Posture Changes. Your Presence Changes. You Stop Living Small The Moment You Remember You Were Sent Here With Purpose. ⚡️

Act As If God Is Within You And Watch Everything Change. ✨ Your Voice Changes. Your Posture Changes. Your Presence Changes. You Stop Living Small The Moment You Remember You Were Sent Here With Purpose. ⚡️

vegastar

29,080 views • 2 months ago

External Bow Wall Sit ISO Hold From the outer edge of the foot, to the knee, to the inner and outer hip, glutes, & low back, this movement can balance the body around the spine for a true structured posture.

External Bow Wall Sit ISO Hold From the outer edge of the foot, to the knee, to the inner and outer hip, glutes, & low back, this movement can balance the body around the spine for a true structured posture.

Justin Mucci

21,561 views • 4 months ago

SOMEONE VIBE CODED A POMODORO TIMER APP THAT USES YOUR AIRPODS TO TRACK YOUR POSTURE IN REAL TIME airpods already have motion sensors running while you wear them. no new permission, no extra battery, the data is just sitting there unused so he built a posture tracker on top of it. > its a normal pomodoro focus timer at its core > while you work it reads your head position through your airpods > the second your posture drops, it alerts you in the moment > tracks your posture over the session so you can see the pattern every fix for posture failed because nothing caught you in the act he realized the sensor that could was already in your ears best vibe coded builds are the ones noticing what the hardware you already own can do

SOMEONE VIBE CODED A POMODORO TIMER APP THAT USES YOUR AIRPODS TO TRACK YOUR POSTURE IN REAL TIME airpods already have motion sensors running while you wear them. no new permission, no extra battery, the data is just sitting there unused so he built a posture tracker on top of it. > its a normal pomodoro focus timer at its core > while you work it reads your head position through your airpods > the second your posture drops, it alerts you in the moment > tracks your posture over the session so you can see the pattern every fix for posture failed because nothing caught you in the act he realized the sensor that could was already in your ears best vibe coded builds are the ones noticing what the hardware you already own can do

Om Patel

1,078,949 views • 8 days ago

Forward head posture isn’t just a neck issue. It often starts lower in the body — from the feet to the hips and upper back. Real change comes from restoring alignment from the ground up, plus consistent daily habits, not forcing the head back.

Forward head posture isn’t just a neck issue. It often starts lower in the body — from the feet to the hips and upper back. Real change comes from restoring alignment from the ground up, plus consistent daily habits, not forcing the head back.

Cardio Arena

538,662 views • 6 months ago

Your risk of heart disease skyrockets. Your spine compresses, leading to chronic back pain. Your muscles weaken, causing poor posture and tension. But the worst part? Even hitting the gym won't save you. Here's where things get interesting:

Your risk of heart disease skyrockets. Your spine compresses, leading to chronic back pain. Your muscles weaken, causing poor posture and tension. But the worst part? Even hitting the gym won't save you. Here's where things get interesting:

Cody Alt

344,863 views • 1 year ago

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,066,989 views • 2 years ago

Tag someone who needs this. You have a gift you need to share with the world, and your inner voice is trying to hold you back. Ignore it. Your calling must combine with your courage and transform you into the change-maker you were meant to be! #TDJOnline #DisruptiveThinking

Tag someone who needs this. You have a gift you need to share with the world, and your inner voice is trying to hold you back. Ignore it. Your calling must combine with your courage and transform you into the change-maker you were meant to be! #TDJOnline #DisruptiveThinking

T.D. Jakes

61,159 views • 3 years ago

You sit all day. Your lumbar spine pays the price. These movements restore extension, improve posture, and reduce compensation patterns. Train your spine like you train your muscles.

You sit all day. Your lumbar spine pays the price. These movements restore extension, improve posture, and reduce compensation patterns. Train your spine like you train your muscles.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

37,468 views • 4 months ago

How To Reverse Bad Posture With 3 Exercises - Cross Bench Pullover - Back Extension - Trap-3 Raise Improving the posture from the low back to mid back to upper back is really how you create long term change.

How To Reverse Bad Posture With 3 Exercises - Cross Bench Pullover - Back Extension - Trap-3 Raise Improving the posture from the low back to mid back to upper back is really how you create long term change.

Justin Mucci

15,922 views • 5 months ago

Cervical and trunk control work with a sheet. Posture Maintenance: 🎯 Maintaining bedside seating by controlling the torso using the sheet on the patient's back 🎯 If you need a lot of help with your torso: hold the ends of the sheet with your hands .

Cervical and trunk control work with a sheet. Posture Maintenance: 🎯 Maintaining bedside seating by controlling the torso using the sheet on the patient's back 🎯 If you need a lot of help with your torso: hold the ends of the sheet with your hands .

Early physiotherapy ICU

12,046 views • 2 years ago

It might seem like a simple exercise, but when you do it consistently, the back pain starts to disappear and your posture improves, often without you even realizing it.

It might seem like a simple exercise, but when you do it consistently, the back pain starts to disappear and your posture improves, often without you even realizing it.

Sculpt Her Body - ABS | GLUTE | YOGA

161,342 views • 2 months ago

The back is the most important muscle in your body. Doing Lat pulldowns helps your back posture itself to keep your body upright. I personally do pulldowns every upper body day to make sure that my back is strong and healthy so that I can move around and do activities consistently. The wide grip pulldown emphasizes the width of your back and the close grip pull down emphasizes the lower lats (shapes your waist) and thickness of your back. I suggest doing both just to make sure that you’re not too wide or too thick.😉 Have an amazing day 🖤

The back is the most important muscle in your body. Doing Lat pulldowns helps your back posture itself to keep your body upright. I personally do pulldowns every upper body day to make sure that my back is strong and healthy so that I can move around and do activities consistently. The wide grip pulldown emphasizes the width of your back and the close grip pull down emphasizes the lower lats (shapes your waist) and thickness of your back. I suggest doing both just to make sure that you’re not too wide or too thick.😉 Have an amazing day 🖤

PrincessFromBabylon

45,472 views • 1 year ago

It's ok to THINK when you are swinging a club during practice... That's where you SHOULD be doing a lot of thinking, especially when trying to change a movement pattern After 50-100 reps of doing this, tell me how it wouldn't be possible to change your takeaway position (for example) Thinking is fine IMO. If you're not thinking about the move you want to make when trying to learn a new move, you'll just revert back to the old move you are trying to get rid of So it makes sense to "think" until it becomes subconscious

It's ok to THINK when you are swinging a club during practice... That's where you SHOULD be doing a lot of thinking, especially when trying to change a movement pattern After 50-100 reps of doing this, tell me how it wouldn't be possible to change your takeaway position (for example) Thinking is fine IMO. If you're not thinking about the move you want to make when trying to learn a new move, you'll just revert back to the old move you are trying to get rid of So it makes sense to "think" until it becomes subconscious

Ryan Mouque

24,909 views • 1 month ago

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.

Dan Go

1,299,124 views • 2 years ago