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The Perfect 10 Minute Daily Posture Routine (Fix Your Body and Pain)

Fix your body.

Check out this great 10 minute daily posture routine to fix your body.

This is excellent for anyone that spends a lot of time sitting or in an inactive state. It can been designed and explained by Jeremy Ethier.

10 Minute Daily Posture Routine

“Sitting for the majority of the day can lead to the development of the posture where the head protrudes forward, the mid back and shoulders round forward and the lower back arches excessively with an anterior tilt of the pelvis. Which can then lead to tightness and aches and pains in the neck, shoulders, lower back, and other areas. To reverse the adverse effects of sitting too much, I’ll be showing you two quick and easy 5-minute corrective routines with 8 exercises for posture that you can do anywhere, that are designed to mobilize these tightened areas (fix rounded shoulders), strengthen the weakened muscles (fix hunchback posture), and work on correcting any asymmetries. Let’s get straight to covering the exercises for better posture.”

Hip-mobility 10 Minute Daily Posture RoutineSource: RX'd Photography

10 Minute Daily Posture Routine – Upper Body

“The first routine will focus primarily on the upper body. The first exercise is over and backs. This exercise is used to open up and stretch the shortened chest and shoulder muscles, which will help fix hunchback posture. Next, we’re going to move onto the cobra pose. This is arguably one of the single best exercises for better posture because if you go joint by joint, the entire body is almost completely reversed in this stretch position compared to a typical sitting posture. The next exercise is the stand and reach, which will be used to help correct some of the asymmetries developed from slouching one way when sitting. Next, we’re going to move onto wall slides and chin nods that’ll help strengthen the weakened lower traps that contribute to that hunched over posture, and the weakened neck flexors that contribute to that forward head posture.”

10 Minute Daily Posture Routine – Lower Body

“Next, we’ll move onto the second routine, which focuses on exercises for posture for the lower body. First, we’ll use quadruped thoracic extensions to work on “mid-back” mobility that gets stiffened from sitting and not only promotes that hunched over posture but can also cause problems and compensations in the lower back and lower body. Next, we’re going to move onto stretching out the hip flexors which have become tightened over time and are pulling the pelvis into that anterior pelvic tilt with the kneeling hip flexor stretch. Then, we’re going to move onto the pigeon stretch, that not only further lengthens the tightened hip flexors, but also helps open up the hips with external rotation and addresses any asymmetries present there to best set us up for success in the strengthening exercise we’ll do next. Lastly, we’ll move onto glute bridges to help awaken and strengthen the glutes that tend to become inactive and weakened as a result of prolonged sitting, and are now pulling the pelvis into that anterior pelvic tilt.”

“So, here are the two routines all summarized with rep range and timing guidance for each of the exercises that’ll help you fix that hunchback posture and reverse the effects of sitting too much.”

Mobility ExercisesSource: MoveU

Routine 1 (Upper Body Focus)

  • Exercise 1: Over-And-Backs (~10-15 slow reps)
  • Exercise 2: Cobra Pose (~5-10 slow reps with pause at top)
  • Exercise 3: Stand And Reach (~5-10 reaches each side, pause at end position)
  • Exercise 4: Wall Slides With Chin Nod (2 sets of 10-15 reps)

Routine 2 (Lower Body Focus)

Exercise 1: Quadruped Thoracic Rotations (~10 reps each side with pause at top)

Exercise 2: Kneeling Hip Flexor Stretch (~30-45 second holds each side)

Exercise 3: Pigeon Stretch (~30-45 second holds each side)

Exercise 4: Glute Bridges (2 sets of 10-15 reps with pause at top position)

How Often?

“I’d suggest aiming to perform both of these routines at the very least once a day, and ideally each twice a day if you do sit quite a bit. As it’s the consistency and frequency with these routines that’s key.  But, keep in mind as well though guys, that sitting is just part of the problem. I mean we see similar postural imbalances in those who stand all day as well. The real problem is not taking regular breaks, not being aware of your posture throughout the day, and just not moving enough in general. So, focus on improving those aspects, while incorporating the exercises for better posture mentioned in this video, and you’ll be able to create positive long-lasting changes and as a result look, feel, and perform that much better.”

Video – 10 Minute Daily Posture Routine

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Muscles of the back and shoulders

The back and shoulders are large muscle groups that provide support and movement. They’re also involved in many other tasks, such as breathing and digestion. The musculature of the back is divided into three regions: cervical (neck), thoracic (chest/upper back), and lumbar (lower back).

10 Minute Daily Posture Routine – Trapezius

The trapezius is a triangular muscle that covers the upper back, neck and shoulder. Located between the shoulder blades, it helps move the shoulder blades and rotate your arms inward (adduction).

The trapezius has three main parts: upper, middle and lower.

10 Minute Daily Posture Routine – Latissimus Dorsi

The latissimus dorsi is a large flat muscle located on the back. It originates from the spinous processes of T7–T12, iliac crest, lower border of scapula and inserts onto the lower border of humerus. This muscle acts as an extensor, adductor and medial rotator of the arm.

To strengthen this muscle:

  • Perform pull-up exercises
  • Do lat pulldowns

10 Minute Daily Posture Routine – Teres Major

The teres major is a muscle that helps to rotate and flex the arm. It is located in your upper back, above your shoulder blade (scapula).

The teres major muscle originates on the lateral border of your scapula and runs down to meet with other muscles at the medial border of your humerus (upper arm bone). The teres major inserts into the part of your humerus closest to its centerline, called its head.

The synergist for this muscle is the subscapularis, which lies underneath it. Together these two muscles help you lift your arms up over your head when they’re bent at right angles or straight out in front of you (supination). The antagonist for this movement is pectoralis minor, which also attaches onto scapula but on its lower half instead of lateral one like teres major does.

10 Minute Daily Posture Routine – Rhomboid Major

The Rhomboid Major is a triangular shaped muscle that attaches to the scapula and is involved in shoulder elevation and scapular adduction. It also works with other muscles to elevate, rotate, retract, and depress your scapulae.

Levator Scapulae

  • Location: Levator scapulae is located in the upper back between the shoulder blades.
  • Function: The muscle elevates (raises) the shoulder blade and assists in tilting it posteriorly, which is important for movements like shrugging your shoulders. It also helps to rotate the head and neck to one side during certain activities such as deglutition or chewing food.
  • Origin and insertion: The levator scapulae originates from three different regions: superior transverse processes of C1-C4 vertebrae; medial surface of cervical spinous process C5-T1; lateral half of superior nuchal line (back part where neck meets head). It inserts into several points on each side of vertebral border and upper margin of medial border of scapula (shoulder blade).

Pectoralis Major

The Pectoralis major is a large fan-shaped muscle that covers the front of the chest. It is one of the largest muscles in the body and makes up about one-fifth of the entire mass of the upper body.

The pectoralis major attaches to your sternum and rib cage on both sides, as well as to your humerus (upper arm bone). Contraction pulls these three bones together, bringing your arms closer to your body.

The clavicular head (or “clavicular” meaning “related to clavicle”) originates on cartilage at either end of each collarbone, while its sternocostal portion attaches to ribs two through five via tendons from their cartilage as well as overlying muscle tissue between them. This muscle group plays an important role in posture because it helps keep shoulders back while you stand upright; when it contracts with force during heavy lifting or pushing motions such as bench presses or push ups. It also increases intra-abdominal pressure which stabilizes core muscles during movement like running or jumping.

Serratus Anterior

The serratus anterior, or the serratus muscle, is located in the chest and helps to stabilize the shoulder blade during movement. This muscle is also responsible for helping to lift your shoulder blade during breathing as well as pulling it forward and down.

The serratus anterior originates along ribs 1-9 of your ribcage and attaches to your scapula (shoulder blade). The insertion point for this muscle can be found near where your scapula meets with your upper arm bone (humerus).

Conclusion – 10 Minute Daily Posture Routine

We hope you’ve enjoyed learning about the muscles of the back and shoulders. It’s important to know your anatomy so that you can keep it healthy and strong—especially if you work out regularly!

Use these movement routines to fix your posture and pain.

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