BIG 3! Perfect Posture Stretches-Anywhere & Any Age
- chelsie462
- Mar 13
- 5 min read
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/yye6pvSYBmE
Brad: So, in 10 years from now, would you rather look like the first or second photo?
Brad: I just customized a stretching program for a company in Central Minnesota to help improve their posture, reduce their pain at work, be more productive, and it was working very well.
Mike: They're actually teaching it to all their employees now, and we thought it'd be a good idea to share it with you, our audience.
Brad: That's right. It does fit everyone. Alright, so I wanted to have a name for this program, and I call it the "Big 3." It's three very simple exercises, can be done standing, sitting, as well as walking. You'll see in just a minute, it works very well, the "Big 3."
Mike: So, the purpose of the "Big 3" is to prevent pain and also prevent slouching, bad, poor posture, which many of us have through many daily activities we do.
Brad: Now, these activities are common for everyone. We have people that are...
Mike: Looking at your cell phone.
Brad: At a computer workstation.
Mike: Or driving in a car.
Brad: The first stretch is making the "W." We're going to do this, and squeeze our shoulders back. You can go against the wall to see if your posture's good, butt back, and then head up against the wall without looking up. If this is easy, we're going to move your arms up to even make the stretch stronger, then go back down. You're going to do this for a total of 10 seconds at the most. That is perfect posture. You do not need the wall. You can do it like Mike is doing it here after you've used the wall. Make sure you breathe and relax with this. Are you holding your breath, Mike?
Mike: No, I'm breathing.
Brad: Alright. Let's go to number two. Stretch number two, is in a seated position, it can be done very well. Mike, show them how to do it.
Mike: So, you're going to start with the "W" again, same position, and you can bring your arms up just like this, and do so many repetitions, like we talked about earlier. Or you can get into the hallelujah stretch, where you're actually arching a little bit more, going over the top of the chair, and bringing my arms back. Again, if you have, say, a bad shoulder, you can clasp your hands together, do the same concept.
Brad: That's right. Now, if you have a chair that's tall, and it gets in the way of you being able to arch back, you will need a ball. Take it from your children at home or from the playground, wherever, a soft ball about six to eight inches. Put it behind your back. This really works well. Mike actually invented this. Then I do the "W" stretch, and then I also want to get that arch and really bring it back. Now, you only need to do this two or three repetitions. If you want to do more, fine, and then you're done, get back to work. It should take you 15 seconds at the most.
Mike: For the last stretch, you're going to need a doorway.
Brad: So, every time you walk through a doorway, if it's not too wide, you're going to do a "W" posture stretch every time. One or two, it's really going to be something consistent. Mike, show them what they're going to do.
Mike: So, you're going to do the same thing except for you are going to use the side of the doorframe as your reference point, get in here, and then you're actually going to just lean forward this time, and you can feel a good comfortable position. If you want to feel a little bit different stretch, bring your hands up or lower, depending upon what's comfortable for you.
Brad: That's right, just make sure you don't let your head arch too far forward. Two or three stretches like that and continue walking. So, what you're gonna find out is, on the door here and the doorframe there, there's gonna be handprints, maybe some smudges if you've been doing gardening. Then you know you've been doing it enough.
Mike: Wash your hands.
Brad: Alright, so continue to do those on a daily basis. They're going to keep your posture right and it's going to remind you of your posture. There's one little bonus one. If you happen to be sitting long-term, do some lifting, or squatting a lot, do this simple little stretch before and after. Simply stretch backwards two or three times, go to your long-term sitting, squatting, lifting, and after you're done, you get up from sitting, stretch back again two or three times.
Brad: That's all that's needed, a nice little stretch. So, remember to keep that perfect posture with the "Big 3" exercises. Also, if you really care about your friends and family and you see them slouching a little bit, politely say, "Straighten up, we don't want to look like a slouch when we grow up."
Mike: My girlfriend yells at me when I tell her that.
Brad: You say it to your girlfriend?
Mike: Yeah, she doesn't like it.
Brad: But she's looking better, isn't she?
Mike: Yeah.
Brad: It's for her own good. Alright, so keep that perfect posture with the "Big 3." Do it daily, and also, I encourage daily walking for posture as well.
Mike: Now, if you want to check out more videos on how to fix your posture, you can check out our video "The Perfect 10 Minute Daily Posture Routine (Fix Your Sit)."
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