{"id":179947,"date":"2025-04-10T07:10:47","date_gmt":"2025-04-10T07:10:47","guid":{"rendered":"https:\/\/peraltafinancing.com\/alternative-medicine\/perfect-posture-in-100-seconds\/"},"modified":"2025-04-10T07:10:47","modified_gmt":"2025-04-10T07:10:47","slug":"perfect-posture-in-100-seconds","status":"publish","type":"post","link":"https:\/\/fivemor.com\/?p=179947","title":{"rendered":"PERFECT Posture in 100 Seconds"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<p><iframe loading=\"lazy\" title=\"PERFECT Posture in 100 Seconds | Best Posture Exercise\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/Ci5hPz9T1gw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"background-color: transparent\">What\u2019s better posture, this, this, or this or\u00a0this or this? In this video, I will show you the number one most common postural pattern\u00a0we see today and the one exercise that will fix this posture in less than a hundred seconds.\u00a0Stay tuned. This one exercise might be one of the best posture exercises you\u2019ve ever seen,\u00a0and the reason why I\u2019m claiming that is because there\u2019s one exercise that can fix three postural\u00a0patterns in one shot. One, looking at posture,\u00a0\u00a0you have to look at the whole, not the sum of the\u00a0individual parts. And the best part? It\u2019s simple and easy to do.<\/span><\/p>\n<p><span style=\"background-color: transparent\">Just like this video, right here, where I show you where chin tucks will not fix\u00a0forward head posture by themselves, understanding that there is a standard posture is very important in\u00a0how we fix altered postural patterns.<\/span><\/p>\n<p><span style=\"background-color: transparent\">To correct poor posture effectively, we need to examine the pelvis, lower back, thoracic, and cervical spine. The most common postural pattern we see is a zigzag pattern. In this posture, the pelvis comes forward, the thoracic spine leans back, and then the head juts forward, resulting in a complete collapse of the upright standing posture.<\/span><\/p>\n<p><span style=\"background-color: transparent\">The problem is that we create this ourselves.\u00a0We sit way too much, with a lazy posture. Over time, this stretches ligaments,\u00a0weakens spinal stability muscles, and creates faulty neurological patterns that allow these poor\u00a0postural patterns to persist. This will cause our spine to break down prematurely, causing a host of\u00a0pain and other spinal-related problems. We want to avoid that at all costs before doing any posture.<\/span><\/p>\n<p><span style=\"background-color: transparent\">Exercise is good for warming up your spine, so make sure it\u2019s mobile and warm and\u00a0don\u2019t injure yourself.<\/span><\/p>\n<p><span style=\"background-color: transparent\">The cat-cow exercise is one of the best ways to warm up your spine. It helps mobilize and warm up your\u00a0spine, ensuring it\u2019s ready for the main exercise. It\u2019s important to note that you\u2019re not trying to extend and flex\u00a0to the end range of motion when doing the cat-cow. It\u2019s just not worth the chance that you\u2019ll irritate things, and it doesn\u2019t make the exercise any better.<\/span><\/p>\n<p><span style=\"background-color: transparent\">So,\u00a0\u00a0what you want to do is get\u00a0comfortable on all fours. You want to twist your arms and hands into the floor almost like you\u2019re\u00a0trying to screw them into the floor, really lock out, and then you\u2019re just going to come in and slowly start your flexion and extension and again,\u00a0\u00a0don\u2019t force it to the end range.<\/span><\/p>\n<p><span style=\"background-color: transparent\">There\u2019s\u00a0no upside to that. What we\u2019re trying to do here is just warm up our spine and postural muscles so that the exercise I\u2019m going to show you in a few seconds is more effective. You want to do three sets of about five repetitions.<\/span><\/p>\n<p><span style=\"background-color: transparent\">As I said, you don\u2019t need a lot.\u00a0I will show you if you want to get your spine moving and your tissues ready to perform the exercise. Okay,\u00a0\u00a0we\u2019re going to start the exercise now. This\u00a0exercise is called the Titanic <a href=\"https:\/\/dennisbartram.com\/\">Posture<\/a> exercise,\u00a0\u00a0and you\u2019ll quickly learn why that\u00a0is. We do need a piece of equipment for this.<\/span><\/p>\n<p><span style=\"background-color: transparent\">The best thing to use would be a yoga block.<\/span><\/p>\n<p><span style=\"background-color: transparent\">Now, I\u00a0know most people don\u2019t have a yoga block. If you want, there\u2019s a link in the description below to find one of these things, but you don\u2019t need this specifically. You could use a pool noodle,\u00a0you could use a small couch pillow or sofa pillow,\u00a0\u00a0or you could use a folded towel. Three to four\u00a0inches thick will be perfect, whatever you have.<\/span><\/p>\n<p><span style=\"background-color: transparent\">You\u2019ll start the exercise with your feet\u00a0off the wall about two to three inches, and you\u2019ll place this in your thoracic spine, just\u00a0in the middle part of your back. Today, my choice is going to be the yoga block, just because I have\u00a0one and it\u2019s easy to hold against the wall. The purpose of the yoga block or alternative props is to keep your\u00a0pelvis off the wall, allowing you to perform the exercise correctly.<\/span><\/p>\n<p><span style=\"background-color: transparent\">So,\u00a0we will take our pelvis and rotate it as far as possible.<\/span><\/p>\n<p><span style=\"background-color: transparent\">Hopefully, we can get our\u00a0glutes or our butt to the wall. In the second part of the movement, where the Titanic comes in, arms up,\u00a0and squeeze your shoulders and hands back against the wall. Finally, we will extend our head slightly and then pull it back against the wall. We\u2019re going to hold this for 10 seconds. And relax.<\/span><\/p>\n<p><span style=\"background-color: transparent\">I said you can fix this in a hundred seconds or less because\u00a0we will do 10 sets of 10 seconds. Now,\u00a0\u00a0some of you might only be able to hold up for two\u00a0or three seconds, or your mobility might be such that you can only get a slight extension or rotation in the pelvis. That\u2019s okay. Work to your tolerance, and I can assure you that you will improve when you do this\u00a0daily. So,\u00a0\u00a0let\u2019s do it again. Remember, you\u2019re one step closer to better posture every second you hold this position.<\/span><\/p>\n<p><span style=\"background-color: transparent\">Remember, the first part\u00a0is the pelvis, butt to the floor, or, sorry,\u00a0\u00a0butt to the wall.<\/span><\/p>\n<p><span style=\"background-color: transparent\">Then we will take our\u00a0arms and squeeze our shoulders together, push our arms and hands back into the wall, and finally,\u00a0with slight extension, pull our head back and hold.\u00a0So, it\u2019s squeezing. It isn\u2019t easy to perform. Sometimes, I make this look easy, but it isn\u2019t relaxing.<\/span><\/p>\n<p><span style=\"background-color: transparent\">You\u00a0know it\u2019s difficult because you\u2019re firing so many muscles. As we look at the spine,\u00a0we\u2019re trying to undo multiple faulty postural patterns simultaneously.<\/span><\/p>\n<p><span style=\"background-color: transparent\">In this one exercise,\u00a0start doing this daily for 10 seconds at 10 reps,\u00a0\u00a0and I know you\u2019ll notice a\u00a0difference. One final tip to make this exercise more effective and your postural change\u00a0more permanent is to watch how you sit. Watch this.<\/span><\/p>\n<p><span style=\"background-color: transparent\">We typically start with\u00a0an excellent posture, and as the day goes on,\u00a0\u00a0we slouch and shift forward, and we create\u00a0the very posture we\u2019re trying to change,\u00a0\u00a0sitting with good posture. We start to slouch,\u00a0create this rolled back, and this comes forward, as well as our head, which is our sitting posture. We can fix that with support here. Everything else will follow by trying to increase the curve,\u00a0so we need support in the lower back when we\u2019re sitting. Put a pillow there to\u00a0help support your spine.<\/span><\/p>\n<p><span style=\"background-color: transparent\">It\u2019ll make the exercise that shows you way more effective, and your\u00a0posture change will be more permanent. If you have a backrest in your chair or you\u2019re sitting on a sofa\u00a0couch, make sure you place that pillow to ensure that you\u2019re unable to roll forward.\u00a0I hope you enjoyed this video.<\/span><\/p>\n<p><span style=\"background-color: transparent\">If you did show some support by giving a thumbs up to my channel, maybe you\u2019ll consider subscribing so you can be informed when I upload a new video. If you have a question or comment, please leave it below.<\/span><\/p>\n<p><span style=\"background-color: transparent\">If you have an idea for a\u00a0future video, leave it there. I\u2019ll add it to my list and hopefully get to that video soon,\u00a0as you see it on my YouTube channel. I appreciate you taking the time to tune into this video. Be\u00a0sure to check out some of my other videos on my channel, as you might find them very\u00a0helpful. Until next time, stay well.<\/span><\/p>\n<p><span style=\"background-color: transparent\">Read More: <\/span><a href=\"https:\/\/dennisbartram.com\/the-computer-mouse-trap-hidden-risks-of-repetitive-strain-injury-rsi\/\" rel=\"noopener noreferrer\" target=\"_blank\" style=\"background-color: transparent\">The Computer Mouse Trap Hidden Risks of Repetitive Strain Injury (RSI)<\/a><\/p>\n<p>Read More: <a href=\"https:\/\/simplehealthexercises.com\/the-benefits-of-good-posture-murat-dalkilinc\/\">The benefits of good posture \u2013 Murat Dalkilin\u00e7<\/a><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=Ci5hPz9T1gw\" target=\"_blank\">As found on YouTube<\/a><\/p>\n<\/p><\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>What\u2019s better posture, this, this, or this or\u00a0this or this? In this video, I will show you the number one most common postural pattern\u00a0we see today and the one exercise that will fix this posture in less than a hundred seconds.\u00a0Stay tuned. This one exercise might be one of the best posture exercises you\u2019ve ever [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":107313,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11764],"tags":[71238,71239,71240,70990,71241,71242,71243,71244,71245,71246,71247,71248,71249,45357,1277,71250,71251,71252,32692,71253,71172,71254,71255,7686,71256],"dealstore":[],"offerexpiration":[],"class_list":["post-179947","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alternative-medicine","tag-best-posture-correction-exercises","tag-best-posture-exercise","tag-best-posture-fix","tag-dennisbartram-com","tag-exercises-for-better-posture","tag-exercises-for-lousy-posture","tag-fix-lousy-posture","tag-fix-posture","tag-fix-your-posture","tag-forward-head-posture","tag-how-to-fix-posture","tag-how-to-fix-your-posture","tag-improve-posture","tag-improving-your-posture","tag-perfect","tag-perfect-posture","tag-perfect-posture-exercise","tag-perfect-posture-workout","tag-posture","tag-posture-correction-exercises","tag-posture-exercises","tag-posture-expert","tag-posture-fix","tag-seconds","tag-titanic-posture-exercise"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>PERFECT Posture in 100 Seconds - Som2ny Network<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fivemor.com\/?p=179947\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PERFECT Posture in 100 Seconds - Som2ny Network\" \/>\n<meta property=\"og:description\" content=\"What\u2019s better posture, this, this, or this or\u00a0this or this? 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In this video, I will show you the number one most common postural pattern\u00a0we see today and the one exercise that will fix this posture in less than a hundred seconds.\u00a0Stay tuned. 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