Do This EVERY Day for Better Posture (GUARANTEED!)

Do This EVERY Day for Better Posture (GUARANTEED!)


JEFF: What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I want to show you one stretch – one
simple thing – that you should do every, single day. I know, it sounds like a lot. But it’s going to be really quick and easy
and it’s going to improve your posture. I guarantee it. All you have to do is have access to a door
frame. Now, let me ask you a question first. When you wake up in the morning do you ever
find yourself doing this? Stretching out and it feels good. If you do – and I’m one of them – then
it’s your lats that are crying out for help. You’re probably thinking to yourself “Lats? You’re going to stretch my lats as a main,
postural fixture?” Yes, because your lats are one of those muscles
that get overlooked, in terms of their detrimental effect on your posture when they’re tight. What they’ll do is internally rotate your
shoulders. They’re internal rotators. When we internal rotation of our shoulder
we also get this compensatory thoracic kyphosis. This rounding of our upper back. That’s not good. We want to fix that. So, the problem with the lats is, if we’re
forgetting about them entirely, is that we can’t. The only way we can address them is we have
to attack them specifically with a specific stretch because, in order to do that, you’re
going to have to get your arms way up over your head. If you think about it, how many times are
you doing that? When you’re sleeping your arms are at your
side all night. Unless you sleep like this. You’re a strange bird if you do, but if you
don’t, your arms are tight all night. That’s why you’re doing this sort of thing. You don’t get that during the day. Maybe you stand up because you’re like this
all day. You stand up and do this. Kind of stretch out your chest, try to stretch
out your low back. But none of it is going to directly affect
the lats unless you learn to get your arms way up overhead, purposefully. What we have to do is attack these in a very
specific way. I’m going to do that. I’m going to show you with a muscle marker
what we’re talking about because when we understand this, it makes it a hell of a lot easier to
conceptualize why we’re doing what we are. Jesse? JESSE: Yeah? JEFF: Welcome. JESSE: Oh. Are we going to do the intro? JEFF: You need the intro? Okay, go ahead. Intro. JESSE: All right, perfection. JEFF: Satisfied? JESSE: Yes. JEFF: Okay. So now, with that being said; what we need
to do is draw some points. We know that the lat comes up here and the
reason why it’s influenced by the arm is because it attaches on the arm. So up in the arm here – Jesse, I’m just
going to draw a little bit of a landmark. Then we also know it has an attachment on
the bottom of the shoulder blade. The inferior border of the shoulder blade. So, when Jesse marks that out, now what do
we do? We want to take those points and move them
further away from the other points of attachment, which are down here at the iliac crest – which
is around your pelvis. You can feel it. And it attaches to all the vertebrae in your
lower thoracic and lumbar spine. Meaning, right down the middle on something
called the spinous processes. Jesse started mapping them out. So, if we have those points of attachment,
how would we want to stretch this? First of all, before you even do that, do
this test for me. Stand like this and raise your arm up as high
as you can. Don’t force it, just raise it up as high as
you can. What I want to assess, and what I want you
guys to see, is just how quickly this will work. See how high your arm gets up over your head
here. Some people will be able to get higher than
I can. But even those will find an increase in improvement
in their ability to get more mobility out of your lats. With that being said, I have to take my arm
and position it here in this doorframe. Again, I mentioned this doorframe because
in a previous video, there was something I told you you’d benefit from doing every day. I said hanging from a doorframe or a bar is
going to be very beneficial. So, you could add this to that, by utilizing
that doorframe for a different purpose. You take your elbow, you lock it in place,
you put it up as high as you can, and then you lock it in. As I drop my pelvis down, I’m going to see
that my arm really can’t go anywhere. If I bring my arm up, obviously the point
that was on my arm is getting further away from these points down here. In addition, as I bring my arm overhead, I
get rotation of the scapula. So that inferior border is getting further
away from these points down here. So, I get two birds with one stone. Now, how would I impact and position my pelvis. How could I get that further away from these
two points? Well, I take this leg that’s closest to the
wall and step it back behind me, this way. When I do that, you can see that my pelvis
has dropped and dropped further away from these points up here. Now, the last thing I have to do is, I want
to see if I can get those points that were on my spine even further away from here. And I can, if I look at the spinous processes
here, if I turn my body in that direction you can see they’re headed off in this direction. Further from the points that are over here. So, as I get into this position here, up,
drop the pelvis down, then rotate toward the wall. I can feel an intense stretch here. The best stretch, I’m going to get on my lats. Now, the best part about this is that I don’t
stop there. I don’t believe in just stretching point
A further away from point B. If we could do something about the tissue
quality in between those points, we have an even better opportunity to make a change. One of those quick, instant changes I’m talking
about. So, your posture is instantly improved. We can do that because we have a free hand. We can grab hold of the lat in this position
and really try to manipulate it back and forth a little bit. Really trying to work the tissue. Kind of squeezing in here. What I’m doing by squeezing is, you can see
I’m making this tight structure a little more pliable. Just trying to push in and manipulate this
way. Obviously, it’s going to be a lot tighter
when I’m already in place in the stretch, but I do that here for 30 to 45 seconds. Again, on both sides. Now, when you step away and you go to raise
your arm up, I’m expecting a great improvement in how high you can raise that arm up. What happened? We’re not just getting more flexibility through
that lat, but by doing so, we’re not getting as much of that rounded, internal rotation
that was caused by the tight lat. But then we’re getting a release on that tight
upper thoracic that was getting pulled down like this. So, we instantly get more upright, way more
mobility in this direction, and it looks a hell of a lot better. Guys, it happens because our body always functions
as one, single, kinetic chain. Things that are tight down here can feed all
the way up to your fingers if you allow it to. You need to realize that all these things
are connected and just focusing on the major things that get addressed in postural corrections
– like the pec minor – is not necessarily going to complete the picture. As you just saw, if you don’t really address
this specifically, there’s no way you’re going to get this to be as loose as it should be. So, I like to work it into a quick thing you
do every, single day. Like I said, 30 or 45 seconds on each side. Once is probably fine. Twice if you’re really having a problem. That’s where we go, guys. If you’re looking for a complete postural
improvement video where we talk about some of the other hot button areas, I’m going to
show you how to do that. We have a video on that, and I’ll link it
at the end. It shows you how to do this in four steps. In the meantime, if you’re looking for a program
where we address posture – posture matters. It sets us up for prime performance for all
of our lifts and has big implications on how we develop our bodies and we need to address
them. I do that in all our programs. I build them right in, as a physical therapist. They’re all available at ATHLEANX.com. In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do my best to do that for you guys in the days and weeks ahead. If you haven’t already done so, make sure
you click ‘subscribe’ and turn on your notifications, so you never miss a video when we put one
out. All right, guys. See you soon.

100 Replies to “Do This EVERY Day for Better Posture (GUARANTEED!)”

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  2. Hey Jeff! Great videos, as always 🙂

    I really think you should make another video, explaining in more elaborate detail why leg extensions are bad for your knees. I'm very confused about why leg extensions are bad for our knees, but tricep extensions are fine for the elbows? I know that leg extensions don't have any functional carryover to sports or athleticism, but so do bicep curls. Is it really that dangerous to perform leg extensions with proper form?

  3. I sit down at a company all day for work now. I still get my gym time in but I'm starting to feel like my posture is getting bad. What stretching and posture exercises would you suggest.

  4. thanks for the video. in case you care about typos: "Starr <—- training like an athlete so that you can start feeling and looking like one in no time at all."

  5. I guess I’m you’re weirdo. I cannot sleep comfortably with my arms down. My son and daughter are the same way.

  6. In In anatomy and physiology in college and I love hearing jeff talk about what im learning and finally understanding these terms

  7. Athlean-X is the best creator for fitness. I actually created my own channel called AdonisDfitness to show even MORE highlights – come check it out and I will always follow back!

  8. I love this stretch but being 6 ft tall it's hard to find a doorway that will let me raise my arms overhead 😅

  9. hii jeff ,
    i've been following you for years now you made videos of all kind of postures but you never mentioned the sway back with apt and how to fix it.

  10. Hi Jeff, Im almost 4 months post op of a ACL, LCL, popliteal ligament and bicep femurs tendon reconstruction, I'm still having trouble keeping my knee straight on a day to day basis I can get it there is I push down on it but once I stand my knee shifts forward. Any advice or exercises/stretches I can do to get it to stay straight? thank you!

  11. quality content congratulations I'm trying to produce similar content on my channel, if you like, I suggest you browse my channel

  12. Love this video and stretch! The lats are so often overlooked as a cause of not only postural issues but shoulder injuries and even pelvic misalignment! We forget that our lats can contribute to excessive anterior pelvic tilt and even an ipsilateral hip hike! Never tried this specific stretch variation before but plan to now 🙂

  13. I have a question I would really appreciate anyone who help me out. I hurt my right rotator cuff so when I do this stretch I get a sharp pain in my rotator cuff. Why is this?

  14. Doorway Lat Stretch: Increase above head shoulder mobility (30-45 sec each side)
    Goal: increase your overhead shoulder mobility by loosening lat muscles.

    1) Chicken-wing arm
    2) Place elbow above your head and lock into the door frame

    3) Take leg closest to the wall and place your foot behind your planted leg and drop your pelvis
    4) rotate your body towards the wall to stretch lats
    5) manipulate your lat muscle tissue back and forth/squeezing to loosen up muscle (30-45 sec both sides)

  15. Hi Jeff, I'm not sure if you will see this comment but I have 2 questions. 1) How come my wrist keeps crackling on wrist curls? 2) How come my wrist crackles on radial/ulnar deviation exercise (forearm exercise)? Thanks I will keep my eye out if you make a video on this in the future.

  16. Hello sir, A request to you please speak little slow, i and many Indians like me can't understand too fast English.

  17. I fucking love this guy! This man has got me and my little bro in shape. We've been watching his videos for 5 years and we've bought his supplements and my bro even bought one of his programs but you don't have to to get worth out of what he says. I used to be fat and lazy and I couldn't do but 2 pushups. Now I feel like a beast! Thanks Jeff, your a life saver man!

  18. Repeated this twice today and have to say man I immediately feel more relaxed in my upper back. Got to check out the other video too to improve posture even further. Keep it coming man!

  19. It should be obvious because of the arm sagittal abduction test, but stretching lats before overhead pressing is key. That mobility through the shoulder will help prevent impingement but also make the press stronger by dampening that huge antagonist muscle.

  20. Can someone tell me why there are no videos talking about Heavy Hangs and only how long you can hang for
    Because i really want to know how heavy people can do because, I'm 16 yr and i Hung with my brother and Nephew hanging on me and it was 399 LBS on me i was there for 8 seconds but that was the second time doing it before i recorded it, i did it for 16 seconds. like is that even good?

  21. As i get older en have been really sick I just need much more time to recover. Besides of supplementation and good food, what can I do to help my body in this process. Foam roll, stretch, cold shower/ice bath 🥶..

  22. What are some exercises or what would you focus on for training for a spartan race? I have one coming up within the next month for the first time and I would like to know if there is a certain muscle group I should really focus on until then. Any of your immaculate advice would be a great help. Thank you for everything!

  23. What if you have hyper flexible lats and horrible posture? My lats are ridiculously flexible, always have been!

  24. That stretch felt SO good I think I'm gonna do it everyday for the rest of my life. This advice is gold, just for general mobility.

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