Transcription
Tired of bad posture? You can do something about it. Bad posture not only looks bad but can actually cause pain and sometimes even lead to injury. But luckily, I've got the solution for you, and one that may even increase your height.
The cause of bad posture can come from many different things. For example, muscle imbalances, imbalances in your workout programming, like having more pull days than push days, to even just sitting improperly for long periods of time.
And of course, because this is a calisthenics channel, today's routine will consist of calisthenics exercises that are not only going to correct your posture but build your calisthenics skills at the same time. So download my Harer Pro app in the App Store or Google Play Store for free so that you can properly follow along with this routine and schedule it anytime in the future.
And now we're ready to lock in, starting with the first exercise: scapula shrugs. This exercise strengthens the upper traps and surrounding stabilizer muscles to pull the shoulders back to a more natural alignment and counter the forward head posture. It also reduces tension in the neck and upper back and strengthens weak or inactive scapular muscles.
So grab your dumbbells or something heavy you can lift around the house. We're going to go for 15 reps. Have your shoulders down with a tight grip, squeeze all the way up to your ears and right back down. Really stretch and squeeze. Five more. Three, two, squeeze, and one. Squeeze, hold.
All right, moving on to the next exercise: wide pike push-ups. This exercise strengthens the shoulders, traps, and scapular stabilizers to counteract rounded shoulders while reinforcing proper spinal alignment.
So let's get down onto the ground. For wide pike push-ups, we're going to get into the position of a push-up, then we're going to walk up so our body and hips are all the way piked. Then take a wide grip. We're going to go right down to the head and back up. Let's go for 10.
Next, we have reverse plank. This exercise strengthens your posterior chain, including your lower back, glutes, and shoulders, correcting the effects of slouching and forward head posture. It also opens the chest and engages the core to improve spine alignment and overall postural stability.
So let's get down onto the ground into position. We're going to hold it for 30 seconds. Hands down, lift your hips up, straight line, squeeze your core, push your hands down to the ground. Almost there. 10 more seconds. Three, two, and one.
All right, we're ready to move on. This time for the next exercise, we're going to be going for the good old plank. Planks strengthen the core, lower back, and shoulders to help maintain proper spinal alignment, strengthening the necessary muscles to prevent slouching when standing and making it easier to maintain good posture all day long.
So let's get right down to the ground from a push-up position. We'll lower our body, core tight, shoulders, lower back, squeeze for 30 seconds. We're going to hold this, squeeze, and breathe. You can even try to move your scaps a little bit. Squeeze your core. We're almost there. 10 more seconds. Five, four, three, two, and one.
All right, moving on to the next exercise. Next, we have glute bridge. This exercise focuses on strengthening the glutes, lower back, and core to help support the spine and prevent excessive anterior pelvic tilt caused by weak glute muscles.
So let's get down onto the ground. We're going to go for 15 glute bridges from a laying position like this, heels flat on the ground. We're going to bring our body all the way up and all the way back down. If this is too easy, you can always do it with one leg.
We go for 10 first and 10. Let's switch to the other leg. Three, push down on your heel. Four, five, six, seven, eight, nine, and 10. And let's everyone real quick do five more with two feet and squeeze. The last one, squeeze, squeeze, squeeze, squeeze.
All right, next up we have body rows. Body rows strengthen the upper back, rhomboids, and rear delts, which help to pull the shoulders back and improve scapular retraction and core stability—a must for anyone looking to improve their posture.
So you're going to grab a low bar. You can pick one up from thanx.com. I'll give this position so you can see. We're going to go for 12 reps. Down, back flat and straight, engage the shoulders, engage that back, pull straight up, down. Try to keep a good posture. Squeeze every time you get to the top.
Now all the muscles that you would engage for your back for good posture, you squeeze, come down. All right, we're almost there. Moving on.
Next up, archer push-ups. This exercise is super effective at strengthening the chest and shoulders, promoting balanced muscle development while also giving a good stretch to your chest to increase flexibility in your upper body to counteract the rounding and hunching from bad posture.
So let's get right down onto the ground. If it's too difficult to do it on the floor, you can always do it on an elevated surface, which will alleviate some weight and allow you to do a lot more reps.
So we're going to go on one side for six and then the other side for six. Try to keep that opposing arm as straight as possible. Let's just do one more for a good look.
Other side, let's get into these reverse leg raises. By strengthening the lower back, glutes, and spinal erectors, you can easier support a proper upright posture and reduce slouching while reinforcing your core stability.
So let's go for 12 reps of these. You can use the side of your couch or an ottoman. Get onto the side just like this, hold on tight, let your legs go down, and bring them back up. You can also use the side of a countertop if you have a high enough countertop in your kitchen.
Then you can keep your leg straight, really squeeze the intended muscle groups—your glutes, your back, your core. Squeeze and look up. Keep a neutral position for your head. One more hold. You should really feel your lower back, glutes, everything firing up.
All right, back down. Look, we just went through a series of exercises that specifically strengthen the muscle groups required for good posture. As you can see, effortlessly, I can feel my shoulders, my back, my core, everything engaged.
It now feels easier and more natural to maintain good posture because we fired up and strengthened the intended muscle groups. So stick with this routine consistently. Come back every week, and you're guaranteed to see some improvements in your posture, physique, and your calisthenics skills all at the same time.
So if you enjoyed this video, definitely smash that like button. Leave a comment down below. Let me know what you want the next video to be about. Remember, the better the posture, the taller you're going to stand.
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And like always, to get this workout on your phone and schedule it at any time in the future and get full access to all my workout programs, basically have me as a personal trainer right in your pocket, just download the Harer Pro app in the App Store or Google Play Store for free.
Now, if you still have more energy, you should check out this other video that's going to have you in the best shape of your life. And I'll see you there. Love, peace out, baby.