This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2024. For the original video go to https://youtu.be/jrTJo3uohI0
Brad: Posture, posture, posture. We have preached this from day one of doing videos until now, as well as in the clinic with our patients. If you want to improve your appearance and get rid of neck pain, back pain, and hip pain, posture is absolutely key. Mike, can you follow up on that?
Mike: Will show you a short and effective routine. It should only take you 87 seconds. Do not time us. We're just claiming it's going to do that. And it should help you.
Brad: No, that's not true. I actually did it. It took me 87 seconds, so this is fact-based.
Mike: You're fast. And we're going to show three ailments that it can help.
Brad: That's right. We'll give you some good tips. Now, before we go on any further, I know we're going to get comments saying, "Why did it take eight minutes to do a video for a 87 seconds stretch program?"
Mike: Those are my favorite comments.
Brad: We have to show you how to do the things right. If you don't do them right, it won't work. So there we go, that takes care of that problem.
Mike: Yes.
Brad: Now Sam is here for a reason. There are three anatomical locations in the body that you must have flexibility in and proper movement to get good posture. The hip area, oftentimes it's the hip flexors that are tight.
Brad: The next one is the shoulders. Oftentimes, it's the muscles in the front that pull the shoulders back and allow the proper position of the scapulas and the shoulder joints.
Brad: And lastly, the neck. That head forward posture. Right now, Mike is conveniently demonstrating to everyone the forward head posture that is going to cause problems for anyone.
Brad: So let's get on with it. All right, we're going to go through four stretches, and the last one is going to be a posture pose. That's going to get you a good feeling of good posture. Now each of the four stretches, we're going to give options for those stretches depending on what works best for you. So just follow along, do each one, and you'll quickly understand what I'm talking about. Let's go to the first one. Talking about hip flexor tightness. Adjusting those hips the way you need to be, to be up and tall.
Mike: So to stretch the hip flexor, you can do it in a couple of different positions. If you're comfortable kneeling, this is an option for you. I am kneeling on something soft here, a Pete's Choice pad. You can use a pillow at home. I'm going to be stretching my left leg here, so all I'm going to do is start leaning forward. My hip flexor muscle is going back and I feel a stretch right now, just doing that. Make sure to keep a nice upright posture. You can lean on something if needed. If not, you can certainly just balance like this. I like to do it for how many seconds, Brad?
Brad: I like three to five seconds or more. And do it three times on each leg.
Mike: So you're going to go forward. One, two, three. And then just do it three different times.
Brad: There you go. If kneeling is not comfortable, going to show you an option in a seated position, which you can do at home or at your workplace. Okay, we're going to show you options in a chair. In a chair like this with arms and that don't move I'm going to show you one of the wheels on the bottom. If it's your office chair that does roll around, you simply turn sideways, you have an armrest that is helpful to hold onto and we're going to do the same position or body position that Mike was in, and you simply slide back like this and stretch. Don't lean forward but keep it straight.
Brad: I like to keep my hand on my hip to help support that stretch. Oh, I feel that stretch. Do it three times on each leg. Now let's go to if you have a chair with wheels. Okay, I'm going to use a stool with wheels that work just as well as an office chair. Simply get your leg down but instead of sliding your foot across the floor, you can simply roll the chair back and forth. It really is nice and smooth, so it gives you a good way to stretch on a mini break at work and then get back to work.
Brad: All right, let's go to number... Where are we on?
Mike: Number two?
Brad: Two. All right, the next is the pec stretch. So this allows the shoulders to move back. They can often get tight. You can simply do this "W" stretch, feel it stretch back, chin in tuck. Do that three times. Feel the stretch. I like to use a stick like this. It needs to be maybe four feet long or so. I have the Booyah Stik and bring it back like this. The farther out you hold it will change the stretch. Just make sure you don't bring your head forward while you do this.
Brad: Mike, you want to show how you can effectively use a door.
Mike: So open the door first. Brad loves opening this door.
Brad: I love it.
Mike: And you're going to place your palms on the edge of the door like this. You can even put your shoulders on there. And if you're tight, you may be way out here on the other side of the doorway. The goal is to just let gravity pull you forward. Once you feel a good stretch, just hold it here. Again, you can do three to five-second holds and do it three times.
Brad: Every time you walk through a doorway, simply do the stretch, it's convenient.
Mike: And the third stretch we're going to do, you can use a ball, or you don't have to, it just gets a little more stretch. I'm going to place it in my lower back here. Then I'm going to arch back my upper back toward the chair while lifting my arms up. You can either make a "W" like we did before or you can bring them straight up as long as you have good shoulder mobility. This is going to stretch a lot of different things. Again, do three to five-second holds each time and just really feels good on your back, hips, shoulder, and everything.
Brad: Right, and also go up. Sometimes people may want to move the ball up towards the shoulder blade region. Particularly if you're tight right up in there. Do it, and you'll feel what is the best stretch for your body.
Mike: If you have bad shoulders, you could certainly just kind of arch back like this and stretch this way as well. Or you can clasp your hands together if one shoulder's having a little more trouble than the other.
Brad: There you go. Nice work. Now Mike patented this stretch. He learned it in the clinic and showed everyone it's been used ever since. About 10 years ago.
Mike: Patent pending.
Brad: And number four, this is a small but important stretch. It's simply chin tucks. How you do it is really critical. In the seated chair, you're going to put your bottom back in the chair, good posture. And you're going to think about bringing your chin in towards your throat, not up or not down, straight in. Get a stretch, a little push. Gentle stretch on the chin for over-pressure. If you feel like you need more stretch, don't overdo it.
Brad: Mike's going to show how you can use the wall for this.
Mike: So I'm leaning against the wall. My butt is against the wall first. Then you want to make sure your shoulder blades can touch. If you can comfortably do this in good posture, then perform the chin tucks. It's nice because you have a target to try and reach. If you can comfortably reach your head to the wall, you probably don't have to do this stretch very much, but it's just a good option. Simply pull back. Again, we are not looking up because I can touch my head that way. Again, straight back.
Brad: There you go, so the target he's talking about is touching the head to the wall.
Mike: Yeah, and you could do this on a closed door as well. Whatever you have.
Brad: That's right. Now these are the five stretches. Do each one of them get a feel for which one you want to do and then go through each one. You'll find you can easily do these in 87 seconds or 90 seconds, somewhere in there. It's really not that critical, but it does go fast and you can do it relatively quickly, two or three times per day. Now Mike.
Mike: We're going to go into Rick's posture exercise.
Brad: Now this next postural exercise is very simple but really critical to get these small things correct. So you are going to sit on a firm chair works best. Mike is sitting on the table. And what we're going to do is think about bringing your chest, your sternum out and put your hand on your stomach, and we're gonna keep the stomach muscles relaxed. So that's the first step. Out here, relax your stomach muscles. And then we want to just allow the shoulders and the arms to relax.
Brad: Now we're going to go through proper posture. It's a nice short drill to put your body in a position in the proper manner. One big mistake people make is they think they need to pull their shoulders back and hold them tight, which tightens the muscles up between the shoulder blades. They will fatigue, they'll get tired, and actually get painful and then you'll relax into poor posture. So instead of doing that, we're going to think about, putting one hand on your sternum, one on your stomach. Think about bringing the top hand and your sternum up towards the ceiling kind of at an angle. Allow your stomach muscles to be loose and then allow your shoulders to relax. Bringing up like this, the shoulders relax in good posture and it'll become natural after you do this a number of times.
Brad: This may take a few days, maybe a couple of weeks, but do these two or three times a day for about 30 seconds or whatever time you have left in the 90 second protocol I mentioned, I'm just kidding. Do what it takes at least 30 seconds to think about this. This is break time, relax time, while you get good posture. All right, so do these exercises, get comfortable with the ones that work for you, and then it's repetition. In a matter of 21 days, you'll have perfect posture and you will not even need to think about it anymore.
Mike: If you want to check out more videos on how to correct your posture, you can click the video link on the screen.
Brad: That's right. "Single BEST 60 Second Posture Exercise, You Can Do It Anywhere."
Mike: 27 seconds faster than this one.
Brad: There you go. Every second counts remember.
Mike: And we're still babbling.
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