Posture Improvement Routine

Introduction

• Common bad postures: forward head, rounded shoulders, Donald Duck butt.
• Average sitting time: 6-8 hours/day, often in a slouched position.
• Slouching isn't inherently bad but maintaining it for hours leads to muscle imbalances.

Body Adaptation

• Body adapts by tightening certain muscles and weakening others.

Upper Body Exercises

1. Chest and Shoulder Stretch

• Equipment: Band (preferred), towel, blanket, or broomstick.
• Form:
  • Hold band/towel with a wide grip in front of thighs.
  • Move arms in a circle behind your body.
  • Engage core to prevent lower back arching.
  • Adjust grip to deepen the stretch.
• Tips: Clicking in shoulders is normal; adjust as needed.

2. Mid and Upper Back Stretch

• Form:
  • Start on all fours.
  • Exhale and reach arm under and across body.
  • Rotate elbow towards the ceiling, following with eyes.
• Benefits: Opens tight back muscles, corrects imbalances.

3. Back and Shoulder Strengthening

• Form:
  • Lay on stomach, hands behind head.
  • Pull elbows back, extend arms into 'Y' shape.
  • Move arms in a circle, internally rotate as they come down.
• Tip: If difficult, modify by holding 'T' position.

Lower Body Exercises

1. Hip Flexor Stretch

• Form:
  • Start on all fours, back foot against a wall.
  • Kneel, keeping hips aligned and core engaged.
• Intensity: Adjust distance from wall for stretch level.

2. Glutes Strengthening

• Form:
  • Lay on back, knees bent.
  • Engage core, lift hips, and squeeze glutes.
  • Adjust foot position to target glutes effectively.

General Tips

• Routine effectiveness increases with consistency.
• Break sitting periods with movement.
• Lifting weights can improve flexibility.
• For a full workout routine, visit buildwithscience.com.

Routine Summary

• Perform the routine twice daily.
• Download the routine from buildtwistscience.com/posturefix.

Conclusion

• Regular practice can improve posture and overall well-being.
• Consider watching related videos for further exercises.