Training upright posture This is how your posture can really improve

There is a strong correlation between turkey neck, round back with protruding shoulders, lordosis, and complaints in this area. Neck stiff like a board, everything very tight in the front, not being able to move properly and overall everything so absolutely restricted. And if you recognize yourself in these conditions, then definitely stay with us, because we will go through all the exercises you need so that you can take care of this. Let's start by relaxing where it tightens up into a rounded back, namely in the counter movement. You do this best in the corner or in a door frame, that works too. Ina, go to the corner, please. So, let's start by first looking at the inner muscles, the small chest muscles. Best with bent arms and the elbows slightly higher. One foot back, and one foot slightly forward, come out of the hollow back, and move forward with the upper end of the sternum. And that pulls directly into the shoulders and somewhat deep down here, usually where the small chest muscle is located. You do that for two minutes. The first minute you stretch further and further in. You breathe in, breathe in, breathe out, and in the exhalation you go further in. And after about a minute, you start adding strength training. You press against the walls with your hands, but do not move your body at all, tense it up. Increasingly three, four seconds, relax again, let go, and then you notice, you go further in. You repeat that until the two minutes are up. So, now we've nicely opened up this area. And we stay in the corner. In the next exercise, we will do the same with extended arms, because then the biceps also come into play, which are always too short and helps to pull the shoulder forward. And we would like to dissolve that. That means, realign. The elbow joint is fully extended, same pattern, one foot back, one foot forward, and the upper end of the sternum now moves further into the corner. And now it pulls differently, Ina, right? You must also notice that when you practice it, it pulls differently, because there are other structures being stretched and the muscles are being pulled. And here again the same, going further in for one minute, and then push the wall in the second minute. Make a real effort, you can really push hard there, really tight, and then relax again and push further in. And after releasing, do not go out of the stretch, but go a little further in. You increase that during the second minute. In the second exercise, we release the tensions, the shortenings at the back of the cervical spine. And we do it like this, you can also do it sitting down, Ina is doing it standing up, stand up straight, out of the hollow back. Get out of the hollow back by the way is an important instruction, you do this best by pulling the navel backwards. And if you pull the navel far enough back, then the pelvis assumes the position of hollow back, straight, as far as your muscle allow. And now please take both hands from the front to the back of the head, both exactly, so that you do not reach too deeply, so do not reach into the neck. But grab at the top of the head so that you have a long lever arm, then it will be easier for you to pull the head forward nicely. And now pull it forward, pull it increasingly forward, and another trick, imagine that the center of the cervical spine wants to grow out backwards and upwards. Stay straight in your body, pull your head nicely forward, and then you will get such a burning stretching sensation right here at the cervical spine. Increase for one minute, after one minute is up, try to control your head as if it wanted to go up, then everything tightens up, then relax again and pull it down further. And you do that seven, eight more times until the second minute is up, and then you slowly go out. And now this exercise is very important, which also helps when straightening the torso, namely go on all fours, and if you have a belt or loop, then put your arms through it. Stick it through so that you can now do the following, you are now trying to go outwards with your hands, and then you feel how the elbows are fully extended, this is important for the exercise. And now you move back slightly with the buttocks, aligning the legs somewhat vertically, reaching outward with the hands, resulting in fully extended elbows. And now they keep going down, ideally you steer them as if you wanted to pull your breastbone towards your knees, because that simultaneously pulls the arms out of the shoulder joint, and again you must do the same. One minute of pure stretching, you breathe in, breathe out, and a little more stretching is added on the exhale. After the first minute, try to push both hands into the ground by staying like this, or while staying like this, push with both hands into the ground. Press in firmly, as firmly as possible, relax and go deeper, and repeat this a few times until the second minute is also over. And now it's about straightening the thoracic spine. You lie on your stomach, as shown to you, rest on your forearms, move them a little forward, and now please consciously perceive where the rib cage is. Where is the rib cage? So feel a little into the trunk towards the floor, and when you feel the rib cage, then push yourself up with your arms, bringing the elbows always deeper or closer together. And pull yourself up as far as possible, but the rib cage on each side must maintain contact with the ground, so that the overextension takes place only here, and you also take your head with your chin towards your larynx. No, like this, with the chin towards the larynx, and you pull the larynx, so you pull the chin upwards, pull the chin upwards, towards the back of the head, yes, but do not overextend, just stay like that, yes, and pull. Breathe nicely, push a little higher from the shoulders while exhaling, but maintain contact between the rib cage and the floor. And after one minute, increase, Ina, imagine now that you would press your arms against the ground with the strength of your torso. The abdomen tightens and practically pushes down. Relax and push yourself further up, but maintain contact, you do this during the second minute. The next exercise has a twist from the previous one, you now go higher and try to keep your pelvis, or pubic bone, if you can feel it, on the ground while pushing yourself up more and more. But very, very gently and very, very slowly, try not to overextend here in the lower back, but try to stay straight there, and try to keep the hip on the ground. This is a minor, but important difference. Give us a thumbs up if you like what I'm explaining here. In the first minute, you increase little by little the stretching, make sure to pull your chin further in this direction, wonderful. And after the first minute, you tense up again the trunk, as if you wanted to push your hands more and more into the ground. Press firmly, do you feel that? but do not move. Then release gently, and then move further up, not here, but here. Yes, yes, exactly, do you notice, a small difference, but an important one. You do that during the second minute. And after we have stretched out all the shortenings that lead to poor posture, we implement this in an alignment for a straight posture, for a straight spine. Lie on your back as Ina shows, keep your knees bent, and now pull your belly button towards the floor, yes, pull your belly button towards the floor. At the same time, pull the chin towards the ground, and straighten the legs, while keeping the chin and belly button pulled towards the ground. If you notice that in this position, for example, yes, foot firmly planted, leg slightly bent, it starts to pull in your back, then you would stay like this, and you would adjust yourself during the course of the exercise time. Over several days and weeks, continue moving the leg down further, if possible from the beginning, that can be good, then the shortening won't be as bad, then you can target all three points. Chin is pulled down, belly button is pulled down, and the knees are pulled down. And then you take your arms at this height, meaning that the upper arms are at shoulder height. And rest the back of the hands, yes, fully rest the back of the hands, and now apply pressure. You pull the chin down, you pull the navel down, you keep the knees down, you press with the elbows against the floor. And you press with the wrists against the floor, not with the backs of the hands, preferably with the wrists. And you notice, it pulls on all corners and ends, yes, really pulling down, you pull down here, the belly button down. The back of the knees down, the elbows pressing against the floor, and the wrists pressing against the floor. This is hardcore strength training at its finest, which leads to making longer all these shortenings that we have now stretched out. Gradually transitioning into a continuous state of a straight posture. To make sure you don't miss any of our videos, you should definitely subscribe to the channel. Press the bell icon. And you can find more videos here. Goodbye, until next time.