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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...

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Posture University

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13,767 просмотров • 9 дней назад •via X (Twitter)

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Фото профиля Irina Pivtsaikina
Irina Pivtsaikina8 дней назад

Exactly — the pelvis is the foundation, and every slouch shifts it. A few gentle pelvic tilts each time you stand up do more for the low back than chasing one 'perfect' posture.

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Try these 4 simple 1-minute positions to help improve posture and relieve tension through your neck, upper back and lower back. Perfect if you spend a lot of time sitting, working at a desk or looking down at your phone. Move gently, relax into each position and stay consistent
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Try these 4 simple 1-minute positions to help improve posture and relieve tension through your neck, upper back and lower back. Perfect if you spend a lot of time sitting, working at a desk or looking down at your phone. Move gently, relax into each position and stay consistent

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Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.
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Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.

Donny the great

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Your neck position is rarely just a “neck problem.” Hours of sitting can change how your head, upper back, ribs, and pelvis work together. The better approach? Don’t just stretch the neck—restore movement throughout the whole chain. Small movement breaks + better positioning > trying to “fix” posture with one exercise.
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Your neck position is rarely just a “neck problem.” Hours of sitting can change how your head, upper back, ribs, and pelvis work together. The better approach? Don’t just stretch the neck—restore movement throughout the whole chain. Small movement breaks + better positioning > trying to “fix” posture with one exercise.

Posture University

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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.”
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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 University

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1. Fix your posture Your joints aren’t failing, your alignment is. Years of slouching compress your spine, hips, and knees. Stand tall. Shoulders back. Pelvis neutral. Here's how to test your posture & an exercise to help fix it:
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1. Fix your posture Your joints aren’t failing, your alignment is. Years of slouching compress your spine, hips, and knees. Stand tall. Shoulders back. Pelvis neutral. Here's how to test your posture & an exercise to help fix it:

Leddy

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Train biceps? I'd bet that your standing barbell curl is training your lower back and front delts more than your biceps. Watch any guy over 40 curl heavy. What you’ll see is his hips shoot forward, ribs flare, and then the lower back finishes the rep. Fix? Feet elevated straight bar cable curl. Feet up → pelvis tucks → spine can't cheat → biceps do 100% of the work (plus it protracts the shoulder into a healthier position). The result is you get constant cable tension with zero momentum and zero back tax. If your arm growth has stalled recently or you just need fresh inspiration, give this exercise a try and let me know what you think.
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Train biceps? I'd bet that your standing barbell curl is training your lower back and front delts more than your biceps. Watch any guy over 40 curl heavy. What you’ll see is his hips shoot forward, ribs flare, and then the lower back finishes the rep. Fix? Feet elevated straight bar cable curl. Feet up → pelvis tucks → spine can't cheat → biceps do 100% of the work (plus it protracts the shoulder into a healthier position). The result is you get constant cable tension with zero momentum and zero back tax. If your arm growth has stalled recently or you just need fresh inspiration, give this exercise a try and let me know what you think.

Simmo

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Your body doesn’t just store movement. It stores experiences. The psoas is one of the deepest muscles in the body. It connects your spine to your legs and plays a major role in posture, breathing, and your nervous system. When you’re constantly under stress, your psoas can stay guarded, keeping your body in a subtle state of tension. That’s why sometimes stretching your hips or lower back isn’t enough. Slow, mindful releases like this help signal to your body that it’s safe to let go. Over time, you may notice more freedom in your hips, easier breathing, less lower back tension, and a greater sense of calm. Healing isn’t always about doing more. Sometimes it’s about teaching your body that it no longer needs to hold on. #mindfulmovemend #psoas
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Your body doesn’t just store movement. It stores experiences. The psoas is one of the deepest muscles in the body. It connects your spine to your legs and plays a major role in posture, breathing, and your nervous system. When you’re constantly under stress, your psoas can stay guarded, keeping your body in a subtle state of tension. That’s why sometimes stretching your hips or lower back isn’t enough. Slow, mindful releases like this help signal to your body that it’s safe to let go. Over time, you may notice more freedom in your hips, easier breathing, less lower back tension, and a greater sense of calm. Healing isn’t always about doing more. Sometimes it’s about teaching your body that it no longer needs to hold on. #mindfulmovemend #psoas

Jules Horn

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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
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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

256,372 просмотров • 6 месяцев назад

“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.
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“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 University

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Dan Go

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Exercises assist in improving your back hips, correcting your posture, and increase the stability of the spine.

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Never stretch your lower back until you understand this principle. The root of your lower back pain is in your hip and your thoracic spine...not your lower back. So instead of stretching your lower back, do these two exercises to fix the root cause of your lower back pain without stretching. This will help release the tension in your lower back than any other exercise you ever tried before.
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Never stretch your lower back until you understand this principle. The root of your lower back pain is in your hip and your thoracic spine...not your lower back. So instead of stretching your lower back, do these two exercises to fix the root cause of your lower back pain without stretching. This will help release the tension in your lower back than any other exercise you ever tried before.

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This exercise straightens our postures like no other. T3 Raises will pull your shoulder blades down naturally and give your upper back some much-needed support. I've never met somebody with pain or posture problems who could easily lift a weight above the ear. 🎯Twice a week Form: - One leg is forward, the same side as the arm holding the weight. - Keep your back straight by pushing your hips back and arching your back. - Hold your working arm at 90 degrees relative to your torso. - Slide your shoulder blade toward your spine. - Lift your arm above your ear. - Lower back to the 90-degree position, and repeat. Watch out for: - Rounding your back. - Sliding your shoulder blade up toward your neck instead of back toward your spine as compensation for weak rhomboids. - Bending your elbow when you lift as compensation for weak lower traps. - Not lifting the weight above your ear as many lack the strength and mobility to do so. Film yourself if you're not sure. // I learned this exercise from the great strength coach Charles Poliquin in 2010, and it's been a game changer for my clients and me ever since. Do your T3 Raises every week, and watch how your posture changes before your eyes.

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Your posture isn’t something you “fix” by forcing yourself upright. What matters is whether you can control different positions and move through them comfortably. This routine is interesting because it combines spinal movement with shoulder mobility and rotation. The blocks change the leverage and give you something stable to work around. The goal isn’t to hold one perfect posture. It’s to give your body more options.

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Night after night of bad positions can turn into chronic stiffness. Your sleep position shapes your spine more than you think👇🤍
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Night after night of bad positions can turn into chronic stiffness. Your sleep position shapes your spine more than you think👇🤍

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How does the Pelvis ACTUALLY rotate open in the throw? No different than the gait cycle, the pelvis swings open because Lateral Bend coupled with the lordosis of the Lumbar spine induces an axial torque on the Pelvis driving it in the opposite direction Focusing on “back leg tension” or vertical shin to better “fire the hips” is like looking at the wheels spinning on your car and assuming that must be what’s propelling it forward on the road The pelvis is rotated from above - the legs provide kinetic and potential energy and act as amplifiers of more proximal movement around the spine Trying to use the back leg to open your pelvis is like using the Flintstones car - go get yourself a real engine

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Posture can change everything! Try these 10 min Fix Your Back Posture Stretches.
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Posture can change everything! Try these 10 min Fix Your Back Posture Stretches.

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This partner hip stretch releases deep hip tension, unloads the pelvis, and helps take pressure off the lower back and spine. Simple, effective relief.
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This partner hip stretch releases deep hip tension, unloads the pelvis, and helps take pressure off the lower back and spine. Simple, effective relief.

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I am totally committed to getting a standing desk. This conversation with Kelly Starrett convinced me. Sitting isn't necessarily bad. Standing (and more movement in general) is good. But desks give you almost no movement options. So how can we create more movement choice during the workday? If you have a standing desk, it helps to make it an actual movement station. That means having something to put a foot on so you can shift your pelvis and spine out of the same static position, and ideally a bar stool or perch so you can lean, sit, prop a foot up, or change positions easily. That’s the real benefit of a good desk setup. Not that you’re standing all day, but that you’re no longer locked into one posture. From the latest episode of the FoundMyFitness podcast with Kelly Starrett.
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I am totally committed to getting a standing desk. This conversation with Kelly Starrett convinced me. Sitting isn't necessarily bad. Standing (and more movement in general) is good. But desks give you almost no movement options. So how can we create more movement choice during the workday? If you have a standing desk, it helps to make it an actual movement station. That means having something to put a foot on so you can shift your pelvis and spine out of the same static position, and ideally a bar stool or perch so you can lean, sit, prop a foot up, or change positions easily. That’s the real benefit of a good desk setup. Not that you’re standing all day, but that you’re no longer locked into one posture. From the latest episode of the FoundMyFitness podcast with Kelly Starrett.

Dr. Rhonda Patrick

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Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.
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Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.

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