5 Best Ways to Improve Your Posture – Ask Doctor Jo


Hey everybody it’s Doctor Jo, and today
I’m gonna show you the top five ways to improve posture. so let’s get started. So the first thing is one of my favorites, which is a
chin tuck. for chin tucks, it’s not tucking your chin down this way, but it’s
tucking your chin back in this way. what that does is that works all these neck
muscles for when you have that bad posture and your head’s going forward
and your shoulders start curling forward. so a chin tuck just kind of helps reset
those muscles. it looks kind of weird it looks silly, but it’s really beneficial.
so if someone’s making fun of you, make them do it with you and then you’ll both
have better posture. so what you want to do is keep your head in a neutral
position. so try not to have it down try not and look up, just straight forward,
and what you want to do is take that chin and push it back. so it’s almost
like if my hands were here, I’m trying to take my head into my hands. I like
putting my finger on my chin because it just gives me a little bit of visual to
see that I’m actually moving my chin back. so usually I’ll just prop it here
go back, you want to hold it for about three to five seconds. you see sometimes
you have lots of little chins when you’re doing this, and then when you relax, I know my
finger moved a little bit too, but then you should have a little bit of a gap
because that means that those muscles are correcting. so depending on how big
the gap is, that means you might need to do a little bit more or if you’re just
here and it’s like that then you’re probably in pretty good position.
so again holding it for three to five seconds and doing that about five times,
and so that just again kind of resets all those postural muscles around your
neck and then after you hold that then relax. after you do that then you’re
going to do some shoulder squeezes or scapular squeezes, and again what this
does is it takes that thoracic and that neck area, the upper back and the neck, and
just kind of starts working those muscles back there to help keep those
shoulders up and back and not rolling forward because especially if you work
at a computer a lot throughout the day, or you’re focusing on something you tend
to kind of roll forward and hunch forward, so scapular squeezes are really
easy to do. you don’t even have to get up or move or stand or anything like that.
to do it you can just do it in your chair take five minute break and then do
these stretches and exercises. so I’m just going to turn a little bit so you
can see what I’m doing. the goal is to squeeze those shoulder blades together.
imagine that somebody’s hand is right on your spine, and you’re trying to squeeze
their hand, but when you squeeze don’t squeeze up, squeeze down .you can use your
elbows just to kind of help give you a target and squeeze back this way. so
again I’m not squeezing up I’m squeezing down and back. so again just holding that
for about three seconds, really just get that stretch and then do that five to
ten times. just to kind of reset those muscles make those muscles start working
a little bit to get them back in that proper position. so the next way to help
is using a posture correction brace or back support, and the folks at fourth and
one sent me this really cool really simple brace to kind of help you get
that good posture. and so it’s great to use if you have a lot of fatigue or if
you’re trying to correct that posture and get your body back used to it, but
this is not something you should use long term. this is something you should
use as a tool to help get you that better posture. so I kind of like putting
it on like you would put on a backpack or even a jacket. so you just kind of
spin it around, come up like that. so you want to start with it nice and loose so
you can get it on pretty easily, and you want it just to go kind of right around
the armpit area, if your skin starts getting sore like rubbing too much or it
starts getting painful there, that means it’s too tight. so what you want to do is
just once you get it on, take these pull it down to see how it tightens up and
then just bring these up here? so if you can see I already am bringing my
shoulders back a little bit more, and so it has that where is just getting that
posture a little bit nicer. I can’t roll my shoulders forward. I’m trying and
they’re not going, so this is a really great way to kind of teach your body to
get in that correct posture again, or if your upper back and your neck
muscles are really fatigued, you can put this on to help that fatigue for a while.
so these are great using as a tool but not using as long-term, just to
kind of help you get that posture back to where you want it to, and so again
it’s really nice because you can adjust it so it’s really adjustable and since
the straps are nice and thick it doesn’t cut into your skin. so I really like that
as well and again don’t crank on it. if you’ve got really bad posture, you might
want to start off with a little bit and then progress yourself with more each
time so it’s a again a great way to help prevent those shoulders from rolling
forward. so if you’re interested in purchasing the fourth in one correction
brace, which they have blue as well as black, make sure and click on the link up
here. so the next way to improve your posture is kind of a step up from the
scapular squeezes or the shoulder squeezes and so this is going to be a
row. so this time you want to use a resistive band. the resistive bands are
great because then it gives you a little more resistance than just using your
muscles, and it helps make them stronger too because you really want to work
those muscles in the back to get them stronger to help keep you in that good
posture. the red is one step up, yellow’s usually the lightest in the thera-band
series, but make sure you just know what bands you’re using because different
brands have different colors. so wrap the band around your feet just to kind of
anchor it. and with the rows, you want your thumbs to be up and you want your
elbows to be pretty close to your side. so you’re not bowing them out like this,
you’re keeping them nice and tight in and then you’re just going to do that
shoulder squeeze or that scapular squeeze again. so imagining that
somebody’s hand is on your spine and you’re just coming back and squeezing
and then nice and slow coming back. so the key with the resistive bands is to
go nice and slow and controlled. so you’re not going fast and using momentum,
you’re really controlling it so you really get those muscles activating and
working. so just coming back nice big squeeze and then coming forward. so again
with any kind of exercise I would just start off with about 10 or 15 doing one
or two sets. if those become easy you get up to 20-25
then you can do a higher band. so the last way to help improve
your posture is to stretch out those chest muscles or those PEC muscles
because again, if you’re rolling those shoulders forward, what happens is those
muscles here in your chest area get tight and then you have a hard time
bringing them back because those muscles are just constantly pulling those
shoulders forward and rolling them forward. so a great way just at your
chair to stretch is to take your hands and clasp them behind your back. you can
do this standing up you can stretch it a whole bunch of different ways, but if you
really don’t have time to get up and do stuff, this is pretty a pretty easy way
to do it. so having your hands behind your back and what you want to do is you
want to push down and out and at the same time just push your chest out. so
you’re doing that motion. and it helps if the chair has some a little hole in the
back, but if it doesn’t you can just slide forward on your chair and do the
same thing, but again this is a stretch so you want to hold this stretch for
about thirty seconds, relax, and do that a total of three times. so nice big push
back and then holding that stretch. so those were your top five ways to improve
posture. if you’re interested in purchasing the fourth and one posture
correction brace, make sure you click on the link up here, and don’t forget to
subscribe by clicking down here. and remember be safe (have that good posture),
have fun, and I hope you feel better soon.

51 comments

  1. Thank you Dr Jo for really helpful video for posture. In the meantime I appreciate your consistency in sharing videos.

  2. doctor jo whts good for improving lower back posture i have a exaggerated inward curve in my lower spine and standing for long periods causes my back to become tired

  3. Ok, I ordered and just received this brace on your recommendation and through your link. I have a desk job and roll forward like crazy. I'm hoping with intermittent use of this brace I can make some improvements to the rounded shoulders and forward head posture I have developed.

  4. Hello how are you Dr Jo I bought back brace like you show us but I feel pressure in my armpits so do you think it's normal or is there any problem?

  5. Received my 4th & 1 brace last week. Since I have narrow shoulders, I am experiencing some discomfort on the front of my arms which is relieved somewhat by creasing the wide, soft band or by bringing my shoulders/elbows back to relieve the tension. Was hoping to use the brace while using the computer but can't really comfortably extend my arms. Also wondering if having it loose enough so that the pads are midway down my arm will still help with posture improvement. May have to just allocate daily times to wearing it. How many times per day would be a realistic goal if I wear it 15 minutes at each session? Thank you.

  6. I have under arm pain, chest and back pain and I have really poor posture do you this these pain because of my bad posture?

  7. The posture adjuster is currently out of stock at Amazon – any idea when they will be available again?

  8. I try to keep my posture straight in public but I got social anxiety and start to feel like everyoneโ€™s watching me so then I start to sink in. And that just curves in my back posture. I really need help.

  9. Dr Jo, I don't have rounded shoulders but my spine humps out about 3 or 4 vertebraeย  in the lower midback. What causes this and what could I do to fix it.

  10. my body posture is not good,so i follow your steps that satisfied me. can i join a gym for my arms muscle and chest muscles .i mean can i do a gym is there any effect on my poor body posture.please help me. Doctor Jo.

  11. I'm visually impaired so I have to do a lot of leaning and crouching down and that has impacted my posture quite a lot, hoping to correct it with the help of this video, its one of my goals this year! Thank you.

  12. Just discovered your videos love the content and concise presentation! I have had one of these braces before and didn't find it very helpful. Do you think the ones that have the waist portion as well work better? Also, is there any device or product that actually holds the shoulders back (for use at least while you are training yourself for better posture)? It would be great to see a video showing how to properly sit in a desk chair to combat some of the causes of these issues. People always say to "sit up straight" but most times I can't tell that I am not. Thanks!

  13. perfect video for a CG artist… I mostly sit on the chair for 9 hours….However, can you make a video only on resistance band exercise ??

  14. Trying to get healthy again i was a long distance runner as well as 400 dash used to be super healthy I never thought I would ever let my self get to this point but what are you gonna do ๐Ÿคท๐Ÿพโ€โ™€๏ธ Iโ€™m working on getting back my athletic build but I feel disappointed when I began running again my posture has completely went to trash and itโ€™s impacting my speed and endurance itโ€™s so heartbreaking how far I fell but using your tips Iโ€™m going to work on my posture thanks !!

  15. I have mild Scoliosis so my grandma bought me a lumbar support I don't really use it a lot and I stopped doing the exercising and my back hurts more often now so am gonna go back to it to get my back fit๐Ÿ’“๐Ÿ˜Œ

  16. I keep hunching my back due to thinking it's weird to be the taller person in class. I am full of regrets now. Sometimes i think confidence might help me back then

  17. It's so fun and useful to watch Dr. Jo. The exercises or therapy moves are helpful without having the anorexic, torturous Pilates nurse ratchet instructor probably doing permanent damage. Thanks for being a normal woman doing really effective therapy.

  18. Thank you for such an informative video. Explained in such detail and the benefits of each exercise. Brilliant!

  19. Dr. I do have a back pain for while and it really pains. Kindly advise on the kind of chairs I can sit on at the working place and the ones to avoid

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