This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://www.youtube.com/watch?v=PAlh_L7JCvU
Brad: Posture, posture, posture.
Mike: What about it?
Brad: Posture certainly makes you look better, feel better, as well as move better.
Mike: We are going to show you three steps to perfect your posture, as well as two mistakes that we commonly see.
Brad: Alright. It's been proven over time that a person can remember three steps, three certain things, but once you get past three, it kind of gets difficult. I decided to make three steps to get perfect posture. But before we get into that-
Mike: There are major problems that most people do when they are trying to correct their posture.
Brad: Right. We're going to show you those plus the three of course, and then we're going to have some fun doing this because we are fun people.
Mike: Fun.
Brad: All right. What I'd like to address is the first mistake, when people, really with good intentions, say, "Stand tall, shoulders back." It's in the right direction, but it's over-exaggerated. Mike will demonstrate. He's standing tall, shoulders back, pulling tight here, but you can see the wrinkles in his shirt. It's exaggerated, that's too much.
Brad: These muscles will fatigue and things are going to get painful. Let's relax once, Mike. Pull the shoulders back in a relaxed manner. That's what we'd like to do. Keep that in mind.
Brad: Let's go to mistake number two, Mike.
Mike: All right, mistake number two, we commonly see, when people stand up tall, they lock their knees. That is a big no-no, because that's going to put a lot more tension on your knees, and your back, and your hips, and everywhere going down the line.
Mike: What you want to do is stand with a soft bent knee and still have upright posture. Don't lock them out.
Brad: Excellent point, Mike. Once again, we'll go on to the three steps. Okay, we're just going to use a stick for a straight edge, because it's going to help give you a good demonstration of what we're looking for. We want to have the sacrum, or the belt line touching this straight line or the stick, between the shoulders, and we have to eliminate this gap at the head.
Brad: Okay, I know a lot of people do not have a stick five-foot-long to do this, but everyone has a wall, so that's what we're going to use the three step for, that same concept. Let's go to the wall. All right, the first step of the three is, again, using the wall. Mike, go ahead and go through the first step.
Mike: You're going to put your butt up against the wall, and then you're going to want to bring your shoulders back. As I'm doing this, I'm not squeezing like we talked about earlier. That's a mistake. You want to lift your chest up and it's naturally going to have good posture.
Mike: Step two is bringing your head. You can see my head is not touching the wall. You want to bring it back to touch the wall comfortably. I'm not pressing hard and thumping my head against the wall. As you can see now, my ears should be over my shoulders. That is for good posture.
Brad: One of the biggest mistakes that I've worked with people is, they touch their head and they're head is tilted up. They may have tighttness in the back of their neck or shoulders.
Mike: Yes, you're basically doing a chin tuck is what you're doing.
Brad: You could do a couple of chin tucks just to stretch things out. Tuck it right in.
Brad: Tuck that chin in. It seems tight. We'll work on that later, Mike.
Mike: And, step number three, like we talked about earlier, is keeping a loose bent knee. You do not want to lock your knees. My legs are not touching the wall. My feet are comfortably out against the wall. But this should be good posture to start with.
Brad: Okay. Once you've done the three steps, you are in perfect posture. One of the most common comments I've had from patients over the years, I'll say, "Keep that posture," and they'll say, "This feels really weird." It's like, "Yeah, because your posture has not been so good over the years. Now we need to change it." Do this every day, three times a day, and you will obtain muscle memory, perfect posture, less pain, you're better-looking.
Mike: I'm better looking.
Brad: ... you're better looking. I won't get better looking from anything.
Mike: Oh, okay.
Brad: I'm a lost cause in that case. But anyway, do you have anything more to say?
Mike: If you have any suggestions for correcting your posture, comment down below. It's also important to remember these problems when you're sitting too, because if you're hunched over, it's going to cause problems.
Brad: We have a video on that too, "5 Sitting Posture Checks You Should Do RIGHT NOW."
Mike: Check it out.
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