Fix Bad Posture in 22 Days (BETTER POSTURE GUARANTEED!)

[@athleanx]

If you want to fix your posture in just 4 simple moves, I have a video that will do just that! - kzbin.info/www/bejne/nV6ai4qGeLypZrc

[@jeffyeah4256]

for hunchback should I focus on this video or your other one: 4 simple moves?

[@daniellumbanraja]

can we fix while also doing weightlift ? thank you

[@dieterysraeltorreswaldthau5342]

but coach, if the px passes almost all the tests and the posture still sucks, should we prescribe all the strengthening moves and stretches?

[@jrimad7794]

Do these exercice help dealing with Pelvic Tilt Posture?

[@paulus_primus]

OK. But what if I've passed every single test perfectly, but still I have a bad posture?

[@billwilkins5903]

I am a 73-year-old man, diagnosed with Parkinson 10 years ago (fortunately I don’t have the shakes, just have problems with balance, coordination, posture and walking). I watch all the videos you put out and I was struck by this one ”fix bad posture in 22 days“ because my posture was terrible. I did all the tests and failed every one, so I thought I’d have a go at it. I started on 1 September and finished on 22nd September so that I could remember which day I was on. I went for it in earnest doing all the stretches and exercises alternatively on all the days. Instead of it getting easier over the days some of them actually got harder, I think it was the accumulation affect. I retested on the 22nd day and I’m pleased to say just about past everything except for push-ups for the tight ABS . I’ll put that down to not having a pull up bar or a large ball. So I will continue with that exercise using the push-up test as the stretch and Superman the opposite exercise. My neck is now only slightly forward so I will continue with the elbows on bench stretches and the face-pulls for another two weeks. Thanks very much Jeff, this proves that you know what you’re talking about. My posture is now fantastic compared to 22 days ago. Do you think you can do another similar video on how to MAINTAIN a good posture once achieved?

[@F0RB166EN]

I wish you a great healthy life sir. Guys let Jeff know about Bill by liking his comment

[@idkusername2981]

get this one to the top

[@RobertPau]

Continue the exercises-----just not as often and with such force, work just a bit softer then work harder on the days you can.

[@Tyronepowerful]

Bill Wilkins Well done, your an inspiration

[@Noverante]

A big bravo to you sir. Ur an example for each and every one of us. How to maintain a good posture? Thats easy. Watch this video again and strengthen those muscles. After stretching them out you gotta strengthen them as well. In my case, Im 35 had a terrible posture and I've been working on this since the video release and still got some things to ameliorate. I can foresee that it gonna take me more than 6 months, especially this damn arch in the back, when doing the Thomas-test. The results though are amazing by now. Im damn straight . Never been better in my whole life. It doesn't take only 22 days. What takes 22 days is the introduction of a new habit in somebody's life. Its like "Im gonna show you the ropes, but you gotta continue alone after the introduction period" (=22 days). Good luck. The key is consistency. Period. Only this matters.

[@farazheravi5015]

Reminder for myself Plan 1:25 Spine test 2:05 Spine stretch 2:54 Spine strength 3:33, 3:56 Hamstring test 4:29 Hamstring stretch 4:55 Hamstring strength 5:32 Calves test 6:10 Calves stretch 6:40 Calves strength 7:38 Abdominal test 8:08 Abdominal stretch 8:36, 9:06 Abdominal strength 9:22 Hips test 9:49 Hips stretch 10:22 Hips strength 10:55 Hips test 2 11:22 Hips stretch 2 11:52 Hips strength 2 12:16

[@Blackjack-qs8pr]

Not all heroes wear capes

[@juliab4135]

Someone bring an Oscar to this man.

[@ayushpatel825]

Why did you do too much hard work?

[@HFS0744]

Thank you

[@kridhay]

Legend

[@eternalshadows4407]

I had surgery on my spine at 16. Spent the next 24 years in agony, isolated at home and missed out on way too much. This video saved my life. I had gotten to a point where no doctors could give me any answers. But then I found Jeff Cavalier. Thank you doesn’t cut it dude. If you are wondering if what he’s saying will work, it definitely will. But you have to be willing to put the time in without skipping exercises and doing it every day. Thank you for making these videos available like this

[@hamzaplaysguitar8573]

If you ever see this Jeff, thank you from the bottom of my heart for putting this kind of content out for free. A lot of us don't know where to look to improve our health and it's made all the more harder by people trying to sell you answers which a lot of the time don't even work. Genuinely, your content makes a huge difference to us. Ok all these feelings have caused internal rotation, gonna go do some face pulls now

[@StartVisit]

how about thank God for our existence

[@alikemaliltus]

@@StartVisit bruhhhh

[@alikemaliltus]

@@StartVisit sure buddy. How did you think that I am a Muslim? I hate all religions equally except Islam. I hate it most.

[@StartVisit]

@@alikemaliltus o well, i’m not religious person, so I don’t know how to hate

[@StartVisit]

@@alikemaliltus understood, for me ANY religion is a waste of time, prefer gym instead lol, but i do understand and respect if this is what they choose. for my understanding religion supposed to make person better spiritually, more relax, more nicer, more trusted, less stressful right? but….looks like not the case.

[@bobballinho]

I’m hunched over just watching, I’ll do this- cheers Jeff

[@lonelyjessie8383]

dont bother me with dumb memes kzbin.info/www/bejne/sKXKpXZqls6pgpY

[@notmozart8866]

@@lonelyjessie8383 ok

[@Perrotormenta]

STRETCH Thoraxic Spine Test (2:06) Exercises : (2:55) Kneeling T-Spine Stretch (3-4 x 45s) Hamstring Test (4:30) Exercises : (5:13) Hamstring Wall Stretch (3-4 x 45s) Calves Test (6:30) Exercises : (6:52) Ankle Drop Stretch (2x 45s Straight Legs, 2x 45s Bent Legs) Abs Test (8:08) Exercises : (8:44) Bow Stretch (3-4x 45s) OR (9:06) (Physio ball) Hip Flexors Test (9:45) Exercises : (10:28) Lunge and Reach Stretch (3-4x 45s, On Tight Side/s) Hip Internal Rotator Test (11:20) Exercises : (11:54) Pretzel Stretch (3-4x 45s, On Tight Side/s) STRENGTHEN Thoraxic Spine Exercises : (3:43) Banded or BW Face Pulls, hell yea jeff (3-4x 12-15 reps) Hamstring Exercises : (5:50) Box High Hip Lifts (3-4x 10-12 reps both legs) Calves Exercises : (7:33) Banded Toe Pulls (3-4x 12-15 reps) (Do this every SECOND strengthen day, or you might get shin splints) (borh legs) Abs Exercises : (9:25) Supermans (3-4x 12-15 reps) Hip Flexors Exercises : (10:59) Glute Bridge Heel Tap (3-4x 10-12 reps EACH leg) (The video has a bit of a mistake where the exercise is titled "Supermans") Hip Internal Rotator Exercises : (12:18 Frog Glute Presses (3-4x 12-15 reps)

[@riox4352]

thnx

[@AAF2001]

@@riox4352 hey I noticed you replied a month ago did this video actually help I’m about to start trying it?

[@riox4352]

@@AAF2001 i did not do the routine fully but only a bit. I did some of em to fix rounded shoulders and slouching. Rounded shoulders are gone, forward head slouching is only a bit there. So I think if someone follows it completely it can be easily overcome. also do keep in mind i completely left the slouching posture on my desk now as i got a new desk so that might have helped.

[@riox4352]

@@AAF2001 dont think too muhc just start it, if u follow and do workouts too in 2-3 weeks u can see progress and good posture. 3 weeks is what it took for my own routine (which is just 5 exercises for head and spine). im still in a bit of a bad posture but its normal.

[@bentz4231]

@@riox4352 What routine did you use?

[@jamiemorell]

Just re-tested on day 22. I went from failing all 6 to passing 4 and ALMOST passing the other 2. I've noticed a huge change. I find it easier to maintain good posture and this eliminated the neck and shoulder pain I felt most days. Thank you so much!!!

[@andreeassstangaciu8940]

Noticed significant posture improvements after passing the tests you failed before?

[@narekatsyy]

Me: Wait, it's all face pulls? Jeff: Always has been

[@TypaTyga]

REMINDER Stretch Day (2:55) Kneeling T-Spine Stretch (3-4 x 45s) (6:52) Ankle Drop Stretch (2x 45s Straight Legs, 2x 45s Bent Legs) (8:44) Bow Stretch (3-4x 45s) (10:28) Lunge and Reach Stretch (3-4x 45s, On Tight Side/s) (11:54) Pretzel Stretch (3-4x 45s, On Tight Side/s) Strength Day (3:43) Banded or BW Face Pulls (3-4x 12-15 reps) (7:33) Banded Toe Pulls (3-4x 12-15 reps) (Do this every SECOND strength day - both legs) (9:25) Supermans (3-4x 12-15 reps) (10:59) Glute Bridge Heel Tap (3-4x 10-12 reps EACH leg) (12:18 Frog Glute Presses (3-4x 12-15 reps)

[@Joe-im3gs]

sees Jeff posted me: retracts shoulder blades, straightens lower back, pushes chest forward, sits up straight on the toilet, then click.

[@jaxtheripper9663]

Underrated comment: this was hilarious 😂

[@DarthMasiah]

😆

[@hector.r720]

Brooooo I’m on the toilet too😱

[@charlie3552]

i’ve seen this one before hmmmm

[@deecee7042]

Literally just did this on the toilet lol

[@Rari77777]

This worked absolutely great for me. On day 19 and my posture has been affected amazingly. I don’t even have to try and sit up straight anymore and pull my shoulders back. Thanks Jeff

[@tomdekel881]

really? i cant believe it.... how tall are you? im having a big posture problem

[@Rari77777]

Tom Dekel 5’9. only a teenager so don’t make fun lmao

[@tomdekel881]

@@Rari77777 haha what are you talking about that's really tall for a teenager, I'm 21 and I'm 6'1

[@Rari77777]

@@tomdekel881 its average for my age but the school i go to is uhhhh....diverse. so im dwarfed compared to the kids around me

[@tomdekel881]

@@Rari77777 oh really? For me it was the opposite there wasn't a lot of tall guys so I felt a little weird near short people maybe that's why my posture is bad because I looked down at them😂

[@pascaldubois7302]

Today, January 15, was my final test day. Everyone, this program works! After day two, I already felt the difference. Thank you, Athlean-X, for improving my posture forever, and ever.

[@jrimad7794]

It actually worked ,but as soon as you go back to your previous bad habits the bad posture come back slowly

[@Cabravex]

​@@jrimad7794 well, that's why they're called "bad habits" u know?

[@daoudkamili7011]

​@@jrimad7794 that's obvious..it will resort back to bad due to bad habits

[@alexorphic2752]

Is that visible ?

[@testtests1405]

The spine stretch almost made me cry! It's such a relief! My back started cracking and popping. Better breathing and gone the back pain already. It's just the beginning... Thank you so much you are doing a fantastic job!

[@caiusscipio6390]

I’ve just completed this 22 day plan to better posture. On Day 1, I failed 4 tests and proceeded through the plan as prescribed. On Day 22, 3 of the 4 failed tests are now passes. The remaining test saw a noticeable progress to the standard. I think it’ll take more than 22 days to fix this one that has been this way for 30 years. Jeff, if you happen to read this I wanted to say thank you for not only this video and the wonderful content, but also for all that you continue to do.

[@Valamista]

My body hates high box lifts so much that I cleaned my entire room after the second set. One way or another, you will achieve SOMETHING with this workout.

[@riverdale666]

I’m 52 and have always had bad posture, but feel so much better after doing this 22 day program! I retested myself today and still failed the thoracic spine and hamstring tests. I’ll keep at it and will be more mindful about how I’m sitting at my desk for work. Looking forward to retesting myself in another 22 days!

[@paytonstephens8936]

I’m 25 and I broke my neck, I have C5-C7 fused and have been having huge insecurities about my posture. Can’t wait to see the results!

[@khangaizolzaya2946]

I hope you get well soon brother

[@stowaway1]

How were the results?

[@fw_z3r0]

How was it

[@shivamgupta2842]

By continuous sitting I got c4-c6 disc bulge.😭

[@MarkToast99]

I'm watching this while curled up in a ball on my desk chair

[@shoaibhussain9622]

😐😑

[@Nikki-qw5il]

Omg saaaame

[@tempex5862]

he has his shoulders internally rotated. ARREST HIM!

[@khalidkhanorya150]

Exactly, same here

[@kantoumanjigang]

Me in midnight planning to do it from tomorrow but believe i wont

[@whatdoiknowsmith]

Great work men, thanks. Went from a pro athlete, surfer, to being hit by a car on my pushbike, spiral fracture lower left leg, 200 degree rotation, not cool, and spending my time on the lounge playing sony. After coming across your vids around six months ago I have gotten rid of my headaches, sore neck and back and just generally feel like i might actually get back to some kind of normal again. I went surfing again last weekend. Only stood up on 3 waves, but hell its 3 more than i thought I would be catching by now or ever. So thanks for the inspiration to keep living as i can get back to normal with your help.

[@pepinopepino7]

This was such a motivating story my dude. You must have a lot of determination and love for your vocation. I hope you've conquered a whole lotta waves by now!

[@hieteshsahani47]

Hi Jeff, I'm Hietesh Sahani from India. An Ankylosing Spondylosis patient. You are simply amazing. I have following you for quite some time. I would like to thank you for the health results I have been able to attain. This set of instructions regarding Fixing Bad Posture in 22 days is what I had been looking for. THANK YOU SO MUCH.

[@ProdLIEFY]

Talk about a god send. I literally was just complaining about my posture then I get a notification 😂😂

[@jadecool5565]

Same yo wtf, Jeff really is a god

[@a-terrible-fate532]

Bull dude

[@ProdLIEFY]

Castiel Null huh?

[@ProdLIEFY]

Dr. M. H. I wouldn’t put it past technology. Like I’ll be talking about how AMC theaters opened back up a few weeks ago and 5 seconds later I get a AMC coupon. It’s kinda terrifying. 😅

[@AOx83]

Literally same wtf

[@JuraIbis]

I've started doing the Facepulls and it's been helping out.

[@rakeshresearch]

Yes, the Mid-traps Lower traps, Rear delts, Rhomboids all are firing up good with good definition. I am also incorporating the Overhead push variation that he showed in other videos.

[@JuraIbis]

@@rakeshresearch I have a L4 left hernia and confirm that it helps a lot to keep upright a long time endurance is up across the board 3 weeks in

[@telexope]

Facepull also helped me

[@beckylockamy8025]

I am 74 and thank you for this information I will start today because my posture is awful! Your post has really helped, and God bless you for helping others. ❤🙏🏻❤️

[@CanaleAV]

It worked for me big time! Thoracic spine and calves - failed the first tests, passed the last ones. Feeling so muh better now. Thank you, Jeff!

[@danieldomingues1502]

Jeff, unless you tell us otherwise, we all assume that face pulls are needed every time.

[@Borrister]

He did include them in the vid lol

[@BigBadJerryRogers]

If you pull everything back everything is better always. This is why people get facelifts too.

[@ПониклаНатощак]

Like Abc you may do it every time you are in gym.

[@checkeredshoelaces]

This is gold. I've been searching for the right combination of exercises to fix my posture for many years. This is 100x more effective than personal training sessions I paid for (which were supposed to work on posture). Thank you so, so much.

[@theanitmeme]

I just finished the final test and I was blown away! I’ve never been very flexible, and expected to improve but still fail most of the tests. Instead I passed all but the hip test, which was so close my shorts were grazing the ground. Not to mention all the neck exercise I’m getting from the double takes I do every time I see myself in the mirror. My new posture makes me look like a different person! I’ve seen Athlean-X videos in my feed for a while but never tried out. I’m so glad I did and need to find another one of your plans to try!

[@pallios]

"But Jeff, why in 22 days?" Jeff: Because the number is symmetrical

[@thegrayrabbit7949]

You can just have imbalances like that.

[@mvilatusell]

Good one haha

[@jamespartee3706]

Partee pooper here, but 22 is not symmetrical at all

[@randombumper]

@@jamespartee3706 It is symmetrical in the sense that it is palyndromic. Its individual glyphs (the symbol '2') are not symmetrical themselves, so the graphical representation of 22 is not visually symmetrical.

[@mohamedorayith4626]

@@randombumper overly sophisticated yet amazingly explained XD

[@RussT147]

Just completed my 22 days! My program included thoraxic spine, hamstrings, calves, and abs. My hamstrings and abs still need a little more time, but they're much better from when I started! Following this program has completely changed my deadlifts, and any pulling exercises mostly due to my thoraxic spine. Once again, thank you team Athlean!

[@bhanupunj2]

M so glad to hear this brother keep It up my brother keep going until you get what u need

[@junhanzhao8521]

This is the most serious Jesse I’ve ever seen! ---- I tried Jeff’s 22-day home ab workout last month, and it worked really well. Although I had to reduce the load of some of the exercises because of congenital lower back and tailbone issues, the result was still visible and rewarding. Doing the home ab workout, I took 10+ days off because of laziness/weariness/both. As an external motivation for consistency, I’ll follow this workout plan and update my progress here. ---- I guess @Jakub Pluhař decided to follow the plan until Oct 13th because he would like to complete two cycles. Serendipitously, Oct 13th happens to be my birthday! See you all on that day! ---- Updates: ✅Day 1, test & stretch: Passed the calf test, passed the thoracic spine test on the second try, and failed the rest. But I will still do face pulls, because they are face pulls. (Is that straight-back hinging toe-touch really possible?) The hamstring wall stretch and the lunge-and-reach stretch (for hip flexors) killed me, LOL. Noticed that my right hip flexors are tighter--probably due to poor sitting/leg-crossing habits--so I stretched them more. Tried combining pretzel stretch with static abs contraction, felt nice. ✅Day 2, strengthen: Tried door frame face fulls because I’m in a quarantine: felt a lot better when performed slowly. Tried to close my eyes for the high hip lifts (balance challenge, LOL): standing on my right leg is much harder probably because of flat foot and a weaker knee. Left hamstrings compensated too much during glute bridge heel taps, a sign of tightness/weakness. ✅Day 3, stretch: Entered a love-hate relationship with all three lower-body stretches. Physio ball stretch did not work well with the edge of the bed; it felt more like a reverse spine stretch. ✅Day 4, strengthen: Transferred to a quarantine hotel that has a bar in the room! Can do bow stretch and pull-ups/other grip exercises now. Discovered that consciously pressing the foot forward can prevent hamstrings compensation. (glute bridge heel taps) ✅Day 5, stretch: The bar in the room is very low, which makes the bow stretch difficult. (training grip strength and forearms at the same time) ✅Day 6, strengthen: Tried 3 facepull variations; fun! Left hamstrings almost cramped, had to took a long rest before doing the 3rd set of heel taps. ✅Day 7, stretch: The tight hip flexors feel better now (Sorry I forgot to update) ✅Day 8, strengthen: 2 face pull variations, couldn’t finish because left shoulder felt pain. Superman’s felt easy, added 2 sets of 1.5 kg/3.33lbs water bottle reverse hyper. ✅Day 9, stretch. ❎Got busy and lazy, took a long rest: Posture related work: learned to juggle and realized it’s great for posture! It forces you to look UP all the time. Refurbished the room (including a standing desk, a pull-up bar, and a pair of rings) ✅Day 10 (after a long rest), strengthen: Last set of high hip lifts: eyes closed, hands over the head. ✅Day 11, stretch: BOOM! Became very tight again after a long period of idleness. ✅Day 12, strengthen: Doorframe face pulls felt better when performed vertically, because shoulders could lock better. Knee pain in hip lifts; tailbone pain in glute presses. ✅Day 13, stretch. ✅Day 14, strengthen. ✅Day 15, stretch: Tried t-spine stretch using rings: too much pressure on shoulders. To improve hamstring wall stretch: butt down+body in (closer to the wall). Bow stretch with pull-up bar: grip strength training. Lunge stretches felt great with a little bit of rotation. ✅Day 16, strengthen: Tried band face pulls. Awesome! Prevent knee pain during hip lifts: externally rotate the knees a little bit. ✅Day 17, stretch: Significant mobility and flexibility improvements! ✅Day 18, strengthen: Tried band face pull variations: different types of bands, different positions/angles including lying on the floor. AWESOME! They beat doorframe face pulls in nearly every way! The lower body exercises became easy. Have to think of ways to improve. ✅Day 19, stretch: Flexibility improvements are real! ✅Day 20, strengthen: Coming back tomorrow but can’t wait to do face pulls!

[@v9d366]

Update?

[@junhanzhao8521]

@@v9d366 Sorry! I took a long long break but I'm back. I'll update my workout records to the comment.

[@rachitchoudhary325]

@@junhanzhao8521 do mention me please

[@rebeccawellons3294]

I had to work on 5 of these, so it took a good chunk of time each night. I ended up doing it over the course of 30 days and feel pretty amazing after--standing and walking better. There's no instant fix. I still have more to do, but I'm definitely seeing significant progress! Thank you for sharing this with us!

[@DTA-dh5rk]

Any updates on your progress?

[@Jdm4290bb]

^

[@phyxiox]

^

[@douglasgaunt537]

^

[@rebeccawellons3294]

@@DTA-dh5rk It worked great. Like most workout regimens, you have to keep doing at least some of them to maintain it :)

[@alanhebert1941]

Posture has been a problem for me my entire life (43 year old male), so I decided to give this a go...along with other weight training. Much like Jesse, I was (and kind of still am) a skinny distance runner. I'm only 7 days in the 22 day posture program but am already seeing real improvements and feeling great. I'm excited to get to the finish line and keep moving forward. Really appreciate your content and wish you all the best!! Cheers!!

[@dvampofo]

Sitting all day as an engineer, my upper back was hurting and needed a solution. I just tried some of these exercises and my back is feeling better. Thanks Jeff!!

[@Shillybaisuh]

After 3 hours!? Come ooooon maaaan..

[@sergiotorres9279]

Your bach must be stiff so yes these type of stretches will help you a lot better than pain killers

[@XENOX-777]

@@Shillybaisuh These stretches can be completed in minutes, so yeah, his back can definitely feel better than it did before after only 3 hours. Isn't the point for it to be helping, if it didn't feel any better then it would be a bad stretch. Stretches help a lot, they are not like those posture exercises that simply help over time. Stretches are supposed to affect you immediately AND they help over time. His back can 100% feel better than it did before after stretching the right things correctly.

[@johnhummus2519]

Why do all engineers start sentences with "as an engineer" or "with my engineer money" I can't tell you how many wheelchairs I have to fix after the engineer of the family played with it.

[@haasje47]

@@johnhummus2519 As a engineer I recommend you stop putting people in wheelchairs.

[@kapqah3808]

Me: Failing every single test Jeff: F-A-C-E-P-U-L-L-S

[@stevethea5250]

When

[@realkidrage]

all these strethces are things i learned while recovering from l4-l5 spinal nerve damage . nice to see it again and it proving how much it helps to not only heal injuries related to posture ,and also keep us from future injury .

[@EliasSchnetzer]

"works every time!" *fixes bad posture in 22 days* *sits on couch with bad posture for an evening* next day: aah here we go again...

[@lonelyjessie8383]

that's just a meme kzbin.info/www/bejne/sKXKpXZqls6pgpY

[@Yab011-u7y]

My posture is ba- Jeff: F A C E P U L L S

[@DemethiusJackson]

Ok... I'm three videos into this guy's channel and everything he's said has worked for me. Jeff is the truth!

[@miket6180]

Jeff, the one and only OG Coach. I really appreciate video ideas you come up with. They are actually useful.

[@rawmean8989]

I follow all your advice Jeff! Because of that I PASSED all the tests. Thank you! Love the 22 day challenges. I’ve 2x-3X my max amounts of pushups and pull-ups!

[@venusmeetsmarz734]

Jeff, thank you for going into so much detail! This is extremely helpful for an aging man and father like myself. My goal is to keep up with my kids and your videos are helping me with that.

[@johnpaulbrebonia9106]

I know its been said multiple times but you actually have the best timing ever!

[@AOx83]

Maybe we all just have horrible posture right now because of quarantine, I know I do

[@matheusvilarmotasantos3136]

Jeff, I'm so grateful, you fixed decades of bad posture. Thanks a lot for that.

[@Jdm4290bb]

It helped you? What improvements did you see?

[@matheusvilarmotasantos3136]

@@Jdm4290bb after a couple of weeks my posture started to get better. My spine kind of got more more in a straight position and my rounded shoulders aligned to my chest

[@0famz]

Just leaving this here for my exercise reference Stretches Kneeling t-spine stretch 2:57 Hamstring Wall Stretch 5:12 Bow Stretch 9:10 Pretzel Stretch 11:57 Strengthening Face pulls 3:46 Box high hip lifts 5:35 Supermans 9:27 Frog Glute Press 12:21

[@user14341R]

👏👍👏

[@0famz]

You can also try the bow stretch arching your back on a bench or the arm of a sofa chair and drop your hips towards the floor while stretching hands straight out. (it was in another one of his posture videos)

[@apoorvsinha7771]

You forgot lunge and reach for stretching

[@0famz]

@@apoorvsinha7771 I didnt. These were the ones that I failed so this would be my exercise guide :) I was going to include them for the rest of you but it would be confusing for me

[@apoorvsinha7771]

@@0famz yeah I got it right after I wrote it lol no probs

[@levissimard2283]

A recent trip to Japan made me realize that sleeping on a firm or very firm mattress brought a fairly rapid improvement in posture in addition to excellent sleep. Two birds with one stone, some would say.

[@samaragsm]

Dia de alongamento torácica 2:55 3-4 x 45 segundos Isquiotibiais 5:00 3-4 x 45 segundos panturrilhas 6:47 2 x 45 seg holds gastroc // 2 x 45 seg holds soleus abdômen 8:39 ou 9:10 3-4 x 45seg flexores de quadril 10:21 3-4 x 45seg rotadores internos do quadril 11:50 3-4 x 45seg Dia de fortalecimento torácica 3:56 3-4 x 12-15 repetições Isquiotibiais 5:36 3-4 x 10-12 repetições (quadril acima de 90º, tentar levantar o joelho por 4s panturrilhas 7:37 3-4 x 12-15 repetições abdômen 9:24 3-4 x 12-15 repetições flexores de quadril 10:57 3-4 x 10-12 ----> estender a perna e tocar o calcanhar no chão, alternando as pernas rotadores internos do quadril 12:18 3-4 x 12-15

[@ap_podcast]

Hey Jeff I just want to say, I tested positive for the virus and during the period of isolation I was missing my workout badly. The doctors even suggested me to not do workout but still your videos motivated me so much in my bad time that even in the isolation, I was doing push ups and other body weight moments, I just want to say that due to u training is a part of my life. Thanks for every thing Jeff!! ❤🇮🇳

[@tcc8829]

Fun fact I just found out I don’t have a blank wall in my entire house

[@pleasebelieveme7113]

You have a front or deck door

[@glitchedxt1758]

I have cable but no place

[@alishaalam3144]

Same 😂

[@sophiesmith5922]

😂😂 I hear that! Open floor plan. Lol

[@rushabhgangar7148]

Lmaooooo, i can relate😂😂

[@MrGG-xc6sg]

BRO like for real you have helped me in so many things and again you helped me so Damm much. I have searched so long my reasons to shin splints and now you told me just what I needed to hear, my anterior tib is so weak. I have noticed it before but didn't think it would cause it. But man for real thanks I have so huge respect to you and you deserve all the good.

[@_mozza_6965]

Jeff I promise I’ll do the face pulls, just let my family go!

[@insandhaif9982]

Jeff's editing is tremendous right now.

[@jeffreygood714]

it’s like Jesse was growing in the thumbnail

[@Ali_Abujaber]

those 22 day plans never let me down .... thnks jeff

[@d.e.t4147]

Jesse is body goals for me. I love how he is lean, muscular and toned, but not super jacked looking.

[@drali230]

Me: clicks early Jeff: you’re doing it wrong. Your posture needs to fix in your index finger.

[@Namiiiiiiii7]

Henry needs better posture kzbin.info/www/bejne/sKXKpXZqls6pgpY

[@drali230]

Vito Scaletta 😂

[@yuppystick]

Jeff, thanks. You've changed soo many lives!!

[@ellenporter1845]

REMINDER Stretch Day (2:55) Kneeling T-Spine Stretch (3-4 x 45s) (6:52) Ankle Drop Stretch (2x 45s Straight Legs, 2x 45s Bent Legs) (8:44) Bow Stretch (3-4x 45s) (10:28) Lunge and Reach Stretch (3-4x 45s, On Tight Side/s) (11:54) Pretzel Stretch (3-4x 45s, On Tight Side/s) Strength Day (3:43) Banded or BW Face Pulls (3-4x 12-15 reps) (7:33) Banded Toe Pulls (3-4x 12-15 reps) (Do this every SECOND strength day - both legs) (9:25) Supermans (3-4x 12-15 reps) (10:59) Glute Bridge Heel Tap (3-4x 10-12 reps EACH leg) (12:18 Frog Glute Presses (3-4x 12-15 reps)

[@top5clips901]

and what about the 22 days? do you see progress yet?

[@BotanBeyaz]

DOING GODS WORK ELLENPORTER. THANK YOU.

[@stepheny.4610]

The “22 days” series are great and have I have incredible results from them. But what about leg day?

[@dafarmer3721]

Nothing so useless legs are meant to walk from the dumbbell rack to the bench

[@grantsichel9387]

Next up: 22 day long leg day

[@syedtehnanathar3195]

Naaah a bit more specific...22days calves...

[@chrisluchte4305]

FACEPULLS!!!

[@marcusward6235]

Don't skip leg day

[@hexchad765]

Hands down best video on this topic

[@mridulsagar4106]

Idk why but Athlean X seems like the guy who would actually arrive at your house in a van with a Shotgun at the time of a zombie apocalypse.

[@sponge6171]

Stop fucking saying "idk why". That's unnecessary. Do you not have the confidence in saying this little amusing observation without using "idk why" as a backup/safety net? You saying "idk why" actually undermines the rest of your comment. It's pretty obvious that you probably do know why you think he seems like he would be that kind of guy in the zombie apocalypse (cuz he's a fuckin jacked alpha male). Stop saying "idk why" like that.

[@keplar7243]

@@sponge6171 LOL I love you, you sound exactly like my maths teacher. He gets pissed when we say filler words like "basically"

[@Turtleofbread]

@@sponge6171 idk why but my man is so pressed over 6 letters

[@jotave49]

@@Turtleofbread my man had his family murdered by a man that when caught and asked why they did it he said "idk why". That or he's a manchild crying on the internet over six letters. Or an actual child. Who knows?

[@jupitersnoot4915]

@@sponge6171 jeez calm down it's not that deep. Relax. Breathe. Drink some water. Stop bitching about nothing.

[@אוראליהו-מ2צ]

Stretches: 2:58 4:55 6:40 Strengthening: 3:33 5:31 7:42

[@BLIVEit]

Thank you!

[@777Noly]

You have no idea how helpful this is... THANK YOU!

[@tommynikon2283]

I've been watching Jeff for so long that I remember when Jesse wasn't jacked.

[@fritanke2318]

I have been away for a while. And I thought. Wow somthing has changed. 1 year's work shows.

[@lukemcgowan871]

Same Jesse looks awesome

[@samueldavis5895]

I remember when he used real plates

[@JG-fj6xq]

yeah and his beard is so long now lol

[@MrBeeMeR320D]

and beardless :p

[@gabrielcabrera5464]

1. Therastic spine: Stretch: 2:55 Strength: 3:55 2. Hamstring: Stretch: 5:00 Strength: 5:30 3.calves: stretch: 6:49 Strength: 7:35 4.abs: Stretch: 8:42 9:15 Strength: 9:25 5. Hip flexor: Stretch: 10:24 Strength: 10:57 6. Hip external rotators Stretch: -1.43 Strength: -1:20

[@Vuk010]

noice

[@ZahraMohammadi1]

Please fix the last one

[@daron3393]

Fabulous program 👍👏 Thanks verry mutch 😊

[@mistywaters4881]

Woohoo! I passed the calves test. I didn't think I'd pass any of them, so I'm pretty stoked about passing 1 out of 6, haha.

[@arjundashrath]

Passed all these tests, never been so proud of myself 😭🔥

[@johnpauljones1528]

Yoga se hoga.

[@nessbrawlaaja]

same here, but my posture is still terrible. 😅 Hopefully I'll figure it out.

[@junniorcruz9881]

Stretch day: 1. 2:54 2. 4:55 3. 6:40 4. 9:06 5. 10:22 6. 11:52 Strength day: 1. 3:33, 3:56 2. 5:32 3. 7:38 4. 9:32 5. 10:55

[@operationada]

i love how educational this is, i can't wait to try it out!

[@MinZilla]

"works every time" So if I do this multiple times I'll evolve into a superior human being?

[@igotdembombs]

Yes

[@samuel.96-m3p]

You? No

[@Slingersbullseye]

@@samuel.96-m3p lol

[@samuel.96-m3p]

@@Slingersbullseye 😂🙌🏼

[@anon13ew903erg]

STRETCH Calves Exercises : (6:52) Ankle Drop Stretch (2x 45s Straight Legs, 2x 45s Bent Legs) Abs Exercises : (8:44) Bow Stretch (3-4x 45s) OR (9:06) (Physio ball) Hip Flexors Exercises : (10:28) Lunge and Reach Stretch (3-4x 45s, On Tight Side/s) Hip Internal Rotator Exercises : (11:54) Pretzel Stretch (3-4x 45s, On Tight Side/s) STRENGTHEN Calves Exercises : (7:33) Banded Toe Pulls (3-4x 12-15 reps) (Do this every SECOND strengthen day, or you might get shin splints) (both legs) Abs Exercises : (9:25) Supermans (3-4x 12-15 reps) Hip Flexors Exercises : (10:59) Glute Bridge Heel Tap (3-4x 10-12 reps EACH leg) (The video has a bit of a mistake where the exercise is titled "Supermans") Hip Internal Rotator Exercises : (12:18 Frog Glute Presses (3-4x 12-15 reps) TESTS Thoracic Spine Test (2:06) Hamstring Test (4:30) Abs Test (8:08) Hip Flexors Test (9:45) Hip Internal Rotator Test (11:20)

[@yinyang994]

Stretch Day: spine 2:54 Hamstring 4:55 calves 6:40 abdominal 8:36 , 9:06 Hips 10:22 Hips 2 11:52 Strength Day: Spine 3:33, 3:56 Hamstring 5:32 Calves 7:38 abdominal 9:22 Hips 10:55 Hips 2 12:16

[@josemelo590]

L

[@bobbydigital0115]

.

[@richardtaylor5259]

I used to work in the robot factory that built Jeff. As well as being a complete ergonomic lifting machine he was also programmed to speak 47 languages some of which are computer binary.

[@Bennyjprice]

LOL

[@patrikp1]

Lost it! :D Thank you for making the morning better

[@idaliaslink]

Thank you sooooo much Jeff! Only failed 1!! Love ur work!

[@kiimheaslip]

This is an AMAZING amount of content in one post. Thank you so much for making this available free of charge--you could have charged for this self-assessment test. It combines a lot of separate info that I have run into all in one concise place with not only mobility but with strengthening components. I so appreciate all your hard work! I am 61.5 years old and can't get enough education. I can't wait until Covid is over and I can get back into the gym to be with like-minded people. I want to be a badass will into my 90's!

[@h6boy]

Reminder for myself: Stretch days: Kneeling T-pine Stretch 2:55 Hamstring stretch 5:10 ab stretch 9:00 Lunge and reach stretch 10:25 Pretzel Stretch 11:52 Strenght day: Face pull 3:45 Box High Hip Lifts 5:50 Supermans 9:25 Glute heel tap 11:00 Frog Glute Press 12:18

[@choke6935]

Continue ur grind g Ik you can do it!!

[@rayt.7128]

You gave me hope again. A lot of information out there on KZbin, but not in this quality. Thank you so much for the help and education. Greetings from Peru

[@fh1980ram]

Jeremy Either: how to fix your posture. Jeff: hold my face pulls.

[@HojoSinclair]

Strange Jeremy just uploaded a vid on posture, and Jeff makes one with practically the same thumbnail

[@harliv2571]

@@HojoSinclair Except we got Jesse

[@sqb8980]

@@harliv2571 😂

[@Jas93Productions]

This is literally THOUSANDS of dollars of information. I went to many pain management clinics to be given similar information.

[@musaa.7973]

beauty of the internet

[@StartVisit]

because you are lazy

[@jorgel6413]

Rip

[@youpibananeyoupi]

I passed every test until I got to the last one! Almost there! Starting the 22 days program now to fix it.

[@not.a.casual]

*Me: I am having acidity in my stom-* *Jeff: FACEPULLS!*

[@drunkchara]

Notepad for myself Stretch Day (odd days) 2:54 Kneeling Lat Stretch 4:54 Hamstring Stretch 6:40 Ankle Drop Stretches 8:37 Bow Stretch 10:20 Reverse Lunge and Reach (you already have flexible hip flexors, so this is not a priority) 11:50 Pretzel Stretch (body position from the depths of Hell) Strength day (even days) 3:56 Bodyweight Face Pull 5:30 Box High Hip Lifts "TIBIALIS ANTERIOR TOE RAISE" /!\ ONLY DO THIS EVERY OTHER STRENGTH DAY (days that are multiples of four) 9:23 The bane of my existence 10:56 Glute hamstring toe tap whatever the hell it is also those are NOT supermans wtf jeff why would you lie to us like this 12:16 Frog Glute Press

[@trishbech9082]

Thank you Jeff. Very helpful video, especially your thorough step by step instructions/plan to stretch plus strengthen and the How to’s! Really appreciate the explanations.

[@TB-eq6wc]

Plan 1:25 Spine test 2:05 Spine stretch 2:54 Spine strength 3:33, 3:56 Hamstring test 4:29 Hamstring stretch 4:55 Hamstring strength 5:32 Calves test 6:10 Calves stretch 6:40 Calves strength 7:38 Abdominal test 8:08 Abdominal stretch 8:36, 9:06 Abdominal strength 9:22 Hips test 9:49 Hips stretch 10:22 Hips strength 10:55 Hips test 2 11:22 Hips stretch 2 11:52 Hips strength 2 12:16

[@c31979839]

11:36 that looks is so intense. He is looking into my soul seeing my deepest, darkest secrets.

[@CrayonHD]

And jeff looks like a chaolin monk

[@rowenaanderson3739]

Yeah I was waiting for Jesse to laugh lol

[@IVIayhem]

It was at this moment I thought... Jesse just might be a serial killer.

[@norokelt]

Time to reprogram/reset my body back to correct position. Looking forward to the next couple of weeks. Feeling gratefull already.

[@beam3932]

So proud of myself for passing all these tests. Me from 4 months ago wouldn't have passed a single one

[@davidkoenawan6679]

Me too dude

[@krutitrivedi8387]

So what you did in between those 4 months to improve your posture?

[@4am446]

i can pass them but my posture is still terrible

[@Kroniee]

Ive been getting your videos recommended for sometime, this one here convinced me to subscribe.

[@BarbellmusicGYM]

Thank you Jeff for all this good stuff. Been doing exercises from other posture videos as well. It helped me massively. Working in IT and stitting for hours on end it helpes massively with not just posture, but pain as well.

[@somerandomaccount6589]

I definitely didn't sit up straight when I started watching this video

[@veresdenialex]

This video is packed with valuable info. I am a video editor and noticed my posture went really bad after years of working at the desk. I care a lot about my health so decided to start this 22 day journey to see if it helps. Thanks a lot!

[@living_m2414]

Did it help?

[@ReventonFan]

Me: how can i get my girlfriend back Jeff: FACEPULLS

[@jacrohde]

😭😭

[@rudyworkout4611]

Wtf🤣🤣🤣🤣🤣

[@maltewolfcastle4306]

I passed every test although I'm slouched as hell...

[@ashwingupta2263]

Same bruh

[@Herbert_Rudolf]

same

[@waltokurowski2768]

Nice presentation, well done.

[@ajr6153]

Hi Jeff, thank you for the awesome videos! Would you mind talking about something we don't think about after the excersize: how to corectly perform daily tasks? A lot of the time I find that after I have done the stretches, the excersises, straightened my back in front of the mirror, I am actually not sure how to keep that back straight throughout the day. For example washing my hands: the sink is below my hips and I automatically bring my shoulderblades forward to reach with my hands, not only that but I tend to slouch also. Suddenly I am thinking to myself "what is the correct/better way of reaching the tap?! Do I take a dealift stance?" I also find it weird looking down, or talking to people below my shoulder height (I am 193cm tall), and as a result I really struggle to maintain my posture. Could you talk about the posture mechanics of every day activities: walking, looking down, reaching for a tap etc. Thanks in advance.

[@goldennuggets9606]

This crosses my mind quite often

[@abhaypartapsingh508]

Petition to use Jesse's thumbnail picture in every book instead of the typical human evolution photo.💪

[@SkyBrotherBortz]

I just completed this. Initially I failed 5/6 tests. On the final tests I passed all of them. This program works!👍🏼🙌🙌

[@charmie258]

Reminder for my program: *Stretch Days* Spine stretch 2:54 (3-4 reps 45'') Hamstring stretch 4:55 (4 reps 45'') Calves stretch 6:40 (2 reps 45"), 7:02 (2 reps 45") Abdominal stretch 8:36, 9:06 (3-4 reps 45") Hips stretch 10:22 Hips stretch 2 11:52 *Strength Days 1* Spine strength 3:33 (3-4 sets, 12-15 reps), 3:56 Hamstring strength 5:32 (3-4 sets, 10-12 reps) Calves strength 7:38 Abdominal strength 9:22 Hips strength 10:55 Hips strength 2 12:16 *Strength Days 2* Spine strength 3:33, 3:56 Hamstring strength 5:32 Abdominal strength 9:22 Hips strength 10:55 Hips strength 2 12:16

[@vardhanchandra1486]

i love the way how jessie acts like he cant do it 🤣🤣😍😍

[@jbkhan1135]

This is really fantastic info, thank you for sharing!