what's up it's Chris Heria today I'm going to visit my friend Dr Jason that's a chiropractor here in Miami and he's going to show us a routine that you can do from home to improve our posture and let's also see if it will increase our height I'll see you there Jason how are you my brother I came to you today because I know that you're an expert in the spine and posture and I know you've helped a lot of people here at your office at YouTube and Brickell Miami can you tell me what causes bad posture there's three things that cause bad posture the first one is trauma you've probably heard of Whiplash and it's what a whiplash is is a rapid acceleration deceleration injury so basically you're falling down and you your head goes like that or you hit something and you don't actually have to hit your head to have a whiplash you could be twisting on the bars and falling and jerking your body well so that sounds like it can happen to pretty much anyone whether you're playing sports or even just having some random acts in it totally and Trauma is unavoidable in a sense because it's always like ah it happened right like there it is and then you're dealing with it and the second one is actually just it's just that it's bad posture and you know sometimes we're sitting down and and we just have this like terrible posture right we're just sitting there and we're slouching that's me yeah I saw you I saw you with your Instagram story like this and I was like oh man and so bad posture what happens is our ligaments actually deform after just 11 minutes in a certain position and the last one is muscle weakness and that's why I know you can help a lot of people because when the core is weak they go backwards which we call a posterior translation or a hyperextension and then as a result in order to keep balance because you can't just do this unless you'd fall over the head goes forward and so your your body is back and your head is forward and you've got this like slouched posture and it's largely due to muscle weakness what are some of the negative effects caused by bad posture oh man one of the biggest negative effects Chris is that it puts a direct tension on your spinal cord so we're designed to have these normal Curves in our spine where your neck is bent like this your mid back your thoracic spine is bent like this and your lower back has the same curve in your neck so it's lordosis kyphosis and lordosis and those are normal and they're actually supposed to balance each other out it's literally like taking your jacket here and it's nice and relaxed but then somebody grabs it like this and it pulls it tense like that imagine how uncomfortable somebody just did this to your attention yeah exactly and it would be like awkward and weird and the biggest negative effects we see from the neck are things like headaches allergies fatigue and especially neck pain from the upper back a lot of times we see wrist head and finger numbness or pain and when the posture is like this we see a lot of symptoms in the hands and tingling that type of thing and then in the lower back because those nerves go to the digestive organs we oftentimes see things like gas cramping bloating diarrhea and constipation and then Chris because of the nerves that come out of the lower back they go basically everywhere below the belt and so what's really common is with women we have a lot of menstrual problems where they have severe severe cramping and a lot of women take medicine for their menstrual cramps and they think that that's normal that's tragic it is tragic sounds like you you definitely have to be paying attention to the to yeah I mean your posture think about if you're walking around with this hyper extended lower back for years and years and years it just wears and tears on the body and the discs and it can cause neurological problems and it can cause a neurologically mediated erectile dysfunction that just can destroy a man's life well that's enough reason for me alone to improve my posture straighten up could bad posture be corrected and avoid all these negative effects it can and that's the good news Chris we actually can correct bad posture there's a lot of science behind it now and what we have to do is we have to change the way your ligaments are holding you and we can do that through exercise to deform and reform into the correct position that holds them into the right place and for those people out there that have really severe postural issues that's when you want to seek the help of a doctor for example that practices Chiropractic biophysics and it's been proven that we can change posture in as little as 30 to 40 visits can improving your bad posture also increase your height it can crisp we actually lose height when we lose our spinal curve and if you combine losing the Curves in the spine as well as disc degeneration that's how people really truly shrink and I'm sure you've heard old people say like oh I used to be five eight I used to be five ten I used to be six foot and they're really you know bent over and that's because they have lost the curves lost the disc height and lost the muscle tone to even give them hope of holding themselves into the correct position so we have to start with the muscle tone and teaching people the right muscles to activate in the right areas so that they can avoid disc degeneration and maintain their spinal curves so not only are you losing height having bad posture you're actually draining your energy that makes a lot of sense because even when you're in a handstand if you're the more stacked you are the less energy you use so the routine that you're going to be showing us today has us covered on all of that it has you covered on all of that we're going to look at the neck the upper back and the ABS and the lower back muscles as well as the hamstrings and the glutes it can all be done from home in just a matter of a few minutes well I'm excited to get into this routine how about before we get into this routine we check my height yeah let's do it actually improve my eye I've got a little confession to make Chris what's up I even Googled how tall is Chris Harry before Oh man how tall did it say five eleven that's what it says on my driver's license that's what they tell me at the doctor's office but we're going to confirm it on this Vlog right here five ten and a half go do that routine and we're gonna let's go we're gonna run this back first thing we're gonna do is have you lay face down and we're gonna work Superman's or back extension so as Chris is doing this you can see that he's holding his thumbs up and by doing that he's holding his arms into external rotation so with this exercise when his neck comes into extension we're specifically engaging the cervical spine and this area is most commonly affected from looking at the computer or down at the phone and here this is the thoracic spine we're specifically engaging the extensors and this is helping to counteract poor posture slouching forward from sitting on the couch sitting at a desk or looking at your phone all day now this one is for a muscle called the longest coli and almost nobody knows this exercise it's kind of like a chiropractic secret so what you're going to do is tuck your chin in as far as you can like so so it's going to feel really strange like you have no Chin right so tuck it in all the way use your hands even to push it in with this exercise we're specifically working the neck the cervical spine and we're specifically engaging the longest coli muscles which are deep down in the cervical spine and although he's looking forward we're actually counteracting staring down all the time because we're strengthening the Deep Muscle that's holding his neck into the right place so that would be the wrong way to do it his jaw and his neck are actually protruding forward and that's basically proliferating a bad posture so the next position Chris is it's the classic hollow hold but we want to give some regression so what I always do with my patients is I put my hand under the low back and I want to see if I can slide it there and if I can they're not doing it correctly so I need you to put your back to the ground so I can't get my hand under there at all and this is specifically for the lower back especially those L5 S1 nerves where people can have like digestive or reproductive issues and if you sit all day or drive all day this will help to reverse the effects of those so Chris I'm going to show you one more exercise for the next since you're in this position already before we move on to the hamstrings and glutes so you're going to Arch your neck back and you're going to use your elbows to push into the mat that way you don't strain your neck and I want you to lift your chest off of the mat and then now what you can do is if you're able to you can take your elbows out of the picture put your arms here and you're just supporting the back of your neck they do this in wrestling yeah exactly so now what you're doing is you're working specifically the cervical spine and the posterior neck extensors that hold us upright and so this is a more advanced bridge and this is something that we typically will give to football players wrestlers and Fighters and so we're like I do these for jiu jitsu same thing and so this is when somebody's basically bored of doing it the way that we taught they would step it up right when they can handle it really exactly so now we're going to move on to the hamstrings and glutes you ready yep let's go you probably know this it's known as a glute bridge but what we're going to do you we're going to use sliders and what I really love is that Chris already knows to keep his core really flat and so exactly and so what he's doing by keeping his head down is he's basically activating his entire posterior chain which are his neck extensors his mid back spinalis muscles his lower back and his abs and his hamstrings and his glutes so if you can just do three sets of five of this that would be a great level to begin with and if you can work your way up to three sets of ten you're already kicking butt all right Chris you killed that so I got one more for you all right let's do it all right come on up man all right whatever it takes man yeah that's it bro let's go okay so put your feet all the way against the wall and then what you're gonna do is you're going to flatten out and do a hollow hold against the wall but you're also going to get your upper back against the wall and then you've got to get your head against the wall too exactly so this is the reverse where before we were tucking in our chin to go forward now we're tucking in our chin to go back and by doing this what you're doing is you're activating every single posterior muscle which are the muscles in the back of our body and as you can see Chris is really jacked but it comes out even more when he's in this position and you notice he's actually shaking on this one because he's pushing really hard he really wants that extra try this yeah and if you hold this I would say like 15 seconds times three you will not believe how tired you'll be all right so now's the Moment of Truth come on man let's do it I'm gonna be as stacked as possible this time dude if it's a big if it's taller I'm gonna trip out I'm gonna do this every day you're literally exactly at 511. there you go you see those doctors were in line hey so what that says yeah that shows you is like is like we're always just like hiding our true height you're always fighting against gravity and that shows too because you do work out so hard man but I have seen you some time slouching a little bit right of course you know I mean you're human everybody does so if you do these exercises I mean it's great to be jacked and ripped and you know I want to be more like you man we also have to do these exercises to keep our spine right oh 100 like oh we just did that little routine right there I already feel so much better I feel like my posture has improved so when you said that you do feel it right after I mean it's true you do go ahead and give it a try and now that I'm standing taller hey I'm also looking taller hey that's it and of course if you do have some real major issues it's always best of course to seek the help of a professional especially if you could be having something like scoliosis or you never really know so it's always just like you've helped me level up my calisthenics and continue to do so of course man we want people to avoid pain and just not have to train in pain Dr Jason thank you so much for hooking up all my subscribers with this routine helping us to have better posture and take advantage of all our height if you want to check out more videos from Dr Jason he's also you YouTuber with over a million subscribers check out his YouTube channel that's youtube.com definitely be starting and documenting the Journey of healing my injuries and getting me to perform at my highest level yeah man we got work to do you don't want to miss that so make sure you subscribe and I will see you next Thursday 11 A.M USA Eastern Time mad love and peace out