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The Perfect 10 Minute Daily Posture Fix Routine (Stop Back Pain!)

Improve your posture and health.

Use this perfect 10 minute daily posture fix routine to improve your body.

Is has been created by Jeremy Ethier.

The Perfect 10 Minute Daily Posture Fix Routine (Stop Back Pain!)

“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.”

squat mobility ates boran 10 Minute Daily Posture FixSource: RX'd Photography

“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.”

First 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.”

Second 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.”

Source: Anastasia Shuraeva on Pexels

“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.”

Rep Ranges and Timing Guidance

“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.”

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 Fix

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Muscles of the lower body

The lower body is made up of the legs and hips. These two areas combined are responsible for supporting your entire body weight, so it’s important that they’re strong and healthy. If you’re experiencing pain or discomfort in these areas, learn more here about what might be causing it—and how to treat it naturally!

10 Minute Daily Posture Fix – Quadriceps

The quadriceps are a group of four muscles that make up the front of the thigh. Together, they are responsible for extending (straightening) and flexing (bending) the knee. The quadriceps are used during running and jumping, as well as other activities such as squatting and cycling. They’re also important for everyday movements like getting up from a chair or climbing stairs.

10 Minute Daily Posture Fix – Adductor magnus

The adductor magnus is the largest of the adductors. It originates from the posterior superior iliac spine, the hip bone, and sacrum. Its insertion is into the linea aspera of femur. The fibers run parallel to each other and are directed obliquely downward and laterally to insert at their lower border onto a ridge on the medial side of the shaft of fibula called “tuberosity”.

10 Minute Daily Posture Fix – Gluteus maximus

The gluteus maximus is the largest muscle in your body, making up about 30 percent of your total mass. It’s responsible for hip extension and abduction, which means that it helps keep you upright and allows you to move one leg away from the other when walking or running. This large muscle also gives your buttocks their shape (no pun intended).

10 Minute Daily Posture Fix – Hamstrings

The hamstrings are the muscles on the back of your thighs. They run from just above your knees to just below your hips and perform many important functions, including bending your knee and hip as well as helping you extend (straighten) your leg behind you. The hamstrings are made up of three muscles: semimembranosus, semitendinosus and biceps femoris (long head).

The short head of biceps femoris is located further down toward the knee joint than its long counterpart; thus, it contributes more to flexing or bending at that joint in comparison with extending it. Semitendinosus and semimembranosus come together along their mid-sections with a fibrous band called a “tendon,” which connects them to bone near each other’s attachments on either side of pelvis’ central tendon (linea alba). This tendon serves an important function by keeping these two muscles connected so they can work together during activities such as running or jumping like a basketball player dunking a ball into hoop!

10 Minute Daily Posture Fix – Soleus

The soleus is a muscle in the lower leg. It is one of four muscles that make up the calf and it is located deep to (underneath) both the gastrocnemius and superficial to (above) the tibialis posterior. The soleus has its origins on the lateral aspect of your femur and fibula, runs through your tibia down to attach at your heel bone (calcaneus).

The soleus is considered one of the deepest muscles in your body. It is responsible for plantar flexion, which means it helps you point your toes towards you when walking or standing up from lying down on your stomach or backside.

10 Minute Daily Posture Fix – Muscles in the legs and hips

The muscles of the lower body are important for balance and posture, walking and climbing stairs. They also help you to maintain control over your movements. The large muscles of the lower body include:

  • Quadriceps (four-headed) – These muscles are located at the front of your thigh, on top of your kneecap. They straighten your knee during running or jumping.
  • Adductor magnus – This muscle is found in both men and women, but it’s much larger in men than in women. It helps to hold the thigh close to the body; for example, when you walk up stairs or run up a hillside.
  • Gluteus maximus – This large muscle gives shape to your buttocks (also called gluteal muscles). It helps you bend forward while keeping your back straight or bending sideways toward one side while keeping both legs straight; for example, when you’re lifting something heavy off the floor with one hand while standing on one leg only

Conclusion – 10 Minute Daily Posture Fix

We hope you’ve found this information useful. It’s important to know what muscles are in your body so that you can strengthen them and avoid injury. There are many factors that go into building muscle, including genetics, diet and exercise routine (which we will cover in future articles).

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