How To FIX Your Posture | 10-Minute Daily Routine

Quick 10-minute routine to straighten out your neck, upper back, and lower back posture. Correct these common posture problems at home with effective stretches and exercises presented by a doctor of physical therapy. Follow along with this daily corrective routine for your posture!
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JUMP TO UPPER BACK POSTURE ROUTINE: 2:01
JUMP TO LOWER BACK POSTURE ROUTINE: 6:13
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Some of the most common conditions that I treat as a physical therapist can be directly related to postural issues. Tension headaches, neck pain, upper back and shoulder pain, and even low back pain can often be attributed to poor posture.
Luckily there is a lot that the right stretches and exercises can do to correct your poor posture and help you out of the pain you might be experiencing.
In this video I will share with you two of my favorite posture routines - one for your neck and upper back and another for your lower back. These routines have helped countless of my patients and I hope they help you, too!
The key to correcting your posture is to STRETCH THE AREAS THAT HAVE BECOME TIGHT AND STRENGTHEN THE AREAS THAT HAVE BECOME WEAK. These are the best exercises and these are the best routines to help you to accomplish that!
BEST EXERCISES TO CORRECT NECK AND UPPER BACK POSTURE
*Stretch where it’s tight: we need to stretch the neck extensor muscles as well as the chest and anterior shoulders.
*Strengthen where it’s weak: we need to strengthen the deep neck flexors as well as the muscles between your shoulder blades.
(2:30) CHIN TUCKS
(3:13) DOORWAY STRETCHES
(4:16) SCAPULA PINCHES
(5:16) WALL ANGELS
BEST EXERCISES TO CORRECT LOWER BACK POSTURE
*Stretch where it’s tight: we need to stretch out the tight hip flexors and lower back muscles.
*Strength and where it’s weak: we need to strengthen the wesk lower abs and glute muscles.
(6:55) HIP FLEXOR STRETCH
(7:40) CHILD'S POSE STRETCH
(8:06) BRIDGES
(9:03) REVERSE CRUCH HIP RAISE
HOW OFTEN SHOULD I WORK ON MY POSTURE?
(10:45) These routines should be performed daily in order to yield maximum results. You should also be mindful of your posture throughout the day to maximize the efficacy of these programs.
HOW LONG UNTIL I SEE MY POSTURE IMPROVE?
Consistency is key! Some people will see postural improvements in as little as 2-4 weeks; but for most it will be the 8-12 weeks range. Some may require 14-16 weeks to see improvement. The key is to remain consistent with them and keep in mind that it took a long time for these changes to occur; it will take some work to reverse them.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@sss3449]

did this everyday for 3 months and my back is fully unlocked. my posture was horrible, so if you’re thinking about it do it

[@toneandtighten]

So glad this helped!

[@dharsh-625]

Is that real, did u perform only These Exercises or you do some other too?

[@sss3449]

@@dharsh-625 yes, i added a resistance band a couple months in and thats about all

[@CWhiteB_]

Bet

[@diaz2985]

I need this thank you

[@didinesg3324]

--- *upper back exercises* -- 2:30 Chin tuck 3:13 Doorway stretch 4:16 Scapular pinches 5:16 Wall angel --- *lowerr back exercises* -- 6:55 Hip flexor stretch 7:40 Prayer stretch 8:06 Glute bridges 9:03 Reverse crunch hip raise Do them daily 10:45 when to expect results

[@toneandtighten]

Thank you for helping others out!

[@EmilianoAt07]

Thank u I’m doinn these and Rn because I’m really short and my crush is taller then me and I feel embarrassed and I have bad posture and if I have good posture I could get a little taller and I’mma do these every day I’ll keep u updated

[@muskanvarshney8233]

@@EmilianoAt07 hey don't do it for the sake of anyone else.. The one who loves, will love your imperfections too. Short/tall doesn't matter.

[@EmilianoAt07]

@@muskanvarshney8233 yo thank you man appreciate that !

[@pandanew8476]

Emiliano Arellano seriously if u wanna save urself from injury then do it

[@Shubhamkumar-qr9nb]

Commenting this for myself 1. 2:35 Chin Tuck, 3-5 secs, 10-20x 2. 3:18 Doorway Stretch, 20-30 secs, 3x 3. 4:18 Scapular Pinch, 10-15 REPS, 3x 4. 5:25 Wall Angels, 10-15 REPS, 3x Lower Back 1. 7:00 Hip Flexor, 20-30 secs, 3x 2. 7:42 Child's Pose, 20-30s, 3x 3. 8:09 Glute Bridges, 10-15Reps, 3x 4. 9:05 Reverse Crunch, Hip Raise, 10-15Reps, 3x 9:45

[@parthsrivastava7115]

Hey i wanted to ask, is it to be done one time or two times a day? I couldn't clearly understand

[@sharellestudios]

Thank you! I screen shot this!

[@parthsrivastava7115]

@@onlywali thanks ^_^

[@rrs3795]

Nice

[@rudrapratap1544]

@@parthsrivastava7115 yeah bro same question? How much to do

[@lucasandrews578]

I have officially completed 1 full month of doing these exercises daily! I started on April 1st and tonight is the 30th. I am proud to say that over the course of this one month journey I have regained the half inch of height I lost due to previously bad posture. I am now back at my previous true height of 5’8. I still don’t have pretreat posture, and I still have a long way to go, but I am certain I will continue to do these workouts until I reach my goal. :)

[@toneandtighten]

Great results, Lucas! Thank you for sharing!

[@YouMustsaListen]

Update??

[@derpyhuman1583]

Update?

[@Amankhan-fj7fo]

Update??

[@InwardJourney33]

Update?

[@gatita804]

My neck shoulders and back appreciate you so much.

[@toneandtighten]

You're so kind, Maria! Thank you! I hope these help you out!

[@lashondahursey6116]

@@toneandtighten I've been in pt ..today for 4 sessions and I have more upper trapezius and neck stiffness than before is this normal

[@DropDeezDrops]

@@lashondahursey6116 I don't think your doing the exercises with good form

[@lashondahursey6116]

@@DropDeezDrops wooow smh

[@lashondahursey6116]

@Siri what worked?

[@AskBobnFran]

We are both in our 80's and still believe in having a strong body and a calm mind. This was an excellent video and we learned a lot. We are doing research for our new YT channel that is all about healthy aging. Thank you so much and keep up the great work!

[@toneandtighten]

Phenomenal! Thanks so much for your kind words and good luck with your new endeavor!

[@strawburybounce]

I love that channel idea!! I think thats something Im getting more interested in as I progress in my 30s. I look at older folks with sound body and mind and have much admiration for them. Im sure you both have a lot of wisdom to share!

[@toneandtighten]

ALL NEW VIDEO - home exercises to strengthen your upper back postural muscles! Check it out here: kzbin.info/www/bejne/hGHLoaunfsqDl7M What does your posture look like as you watch this video? Did you sit up a little straighter? 😂 It's something we can all work on - luckily these problems are completely reversible with the right exercises.

[@breesechick]

Thank you ☺️

[@EnjoyLife-op5rn]

Thank you!

[@toneandtighten]

@@breesechick You're very welcome! Hope they help!

[@toneandtighten]

@@EnjoyLife-op5rn You're very welcome! Hope they help!

[@michelebadey3883]

GREAT VIDEO EXTREMELY HELPFUL THANK YOU.

[@icequeen395]

Hi, Jared! It’s me again. Just want to commend you and Camille for doing a great job in sharing your knowledge and experience in rehabilitating and correcting certain physical and physiological issues most postpartum moms like myself have. I have tried your free exercises for mummy tummy back in March and I have finally rehabillitated/strengthened my core today. The gap in my tummy is now closed, and it made more sense to me that in order to workouts for correcting posture right, I need to get my core strengthened too. Looking forward to doing this correcting posture routine and see results from it too! I’m a fan of your workouts/routines because it worked for me the first time!

[@toneandtighten]

Thank you so much for such a nice comment! I hope you find this routine effective!

[@degananderson2150]

Had some terrible back pain from deadlifting and workout out everyday. 1 session of these stretches really helped me out. Gonna start doing these every single day after I shower after working out. It’s a truly awesome stretch and the pain is reduced significantly from it.

[@toneandtighten]

I am so glad this routine was so effective for you, AJ Auto!

[@emmaleebuzzard1023]

I NEEDED THIS SO BAD!!! Thank you!!!

[@toneandtighten]

I'm so glad I could help you, Emmalee! I hope these posture routines help you out; thanks so much for watching and commenting!

[@piedaderudman6043]

Thank you so much for showing good posture and back exercises. I really need to do this and you explain it perfectly!

[@toneandtighten]

You are so welcome! I hope they help you and thanks for commenting!

[@sydpolash8533]

This video is totally GOLD

[@toneandtighten]

Oh, thanks so much! I appreciate your comment!

[@purptpp]

Jared, I wanted to say thank you! I’ve been suffering with a shoulder impingement for nearly 3 years, it comes and goes but I’m always aware of it when exercising particularly with weights ( I do Body Pump 3x per week as well as other classes) and it’s also affected my sleep. When I was last at the specialist, he advised me to try to keep an upright posture. I know I tend to slouch and it gets worse sitting at a desk all day. After the steroid injection wore off, I needed to try something else, and I’ve used tone and tighten to address other aches and pains in the past. I’ve been doing this posture exercise set almost dally for about 8 weeks. (I’ve also had a couple of sessions with a PT to check and correct my technique) After 5weeks my impingement was barely noticeable, I am so impressed at the difference. I don’t think it will ever be fully gone, but I can do bench press in pump now with no pain, and it’s no longer impacting my daily life. I always recommend your page to anyone who talks to me about aches and pains. Thank you!

[@toneandtighten]

You are welcome! I am glad you are finding it helpful!

[@user-nc1dp3oy8r]

Een beetje te ver gaan 😅

[@carafriend2939]

WHERE HAS THIS BEEN MY WHOLE LIFE!! Thank You!! I'll give this a shot.

[@toneandtighten]

You are welcome, Cara! I hope it helps.

[@sharveechaturvedi]

best systematic and easily understood sequence i have found on neck pain and posture fixing. needed it so bad since going to therapy not easy or an option on the pocket.Much gratitude

[@toneandtighten]

Thanks so much! I hope this routine helps you!

[@gundamwalrus8522]

I was having awful lower back pain that would shoot up my back and after doing this for a couple of days I feel some relief and like I am sitting upright more, now I can start that new job with some comfort. Thanks for the help!

[@toneandtighten]

Wonderful news! So glad this was helpful!

[@stephenberry3758]

Thank you for including the corner stretch for those of us who don’t have a doorway

[@toneandtighten]

You bet! I hope this video helps you, Stephen!

[@beeechng]

What kind of a room doesn't have a doorway? How do you get in and out of it? Just dropping some heavy questions here... Oh yeah video was great

[@eeeminem9747]

​​@@beeechng The majority of bedroom doors in my house, the door frames just arent suitable for these excercises. Its either there is a closet inside the rooms which means the door doesnt open wide enough to give enough clearance or the door frame is too narrow. Im guessing its similar for OP. Or he could be in one of those crazily tiny flats like in Hong Kong.

[@garrettahern3813]

@@beeechngnot everyone’s rich bro, not everyone can afford a doorway

[@selenaplans]

LOVE shoulder stretches!!!

[@toneandtighten]

Some of my favorites as well, Selena! Thanks for commenting!

[@JustHereToHear]

Thank you! I really need this, and so glad its without equipment

[@toneandtighten]

Absolutely! I hope it helps you out!

[@ThePokeRaf]

Started this today. Took about 25 minutes. At first, I felt a bit of muscle tension after finishing both workouts. I think this is normal seeing as I’m doing the exercises for the first time. However, I can definitely feel a difference and some relaxation! Be back in a month!

[@Clecord]

Hey how did it go

[@ghassen2843]

What happened

[@gustav2581]

?

[@ThePokeRaf]

Update: started it for 2 months prior to going on holiday, it helps a lot! Lots of tension in my back was released. Everyone do it!

[@gustav2581]

@@ThePokeRaf thank u man

[@GayleCreates]

You're amazing. Thank you for helping so many people with such great energy.

[@toneandtighten]

You are so welcome, Gayle! It is my pleasure to help!

[@patmatheson9009]

I love your videos! I have implemented this routine over the last few months and it has helped correct my forward-neck issues. Also, my suspicions about your faith were confirmed during your door-stretch cutaway- that landscape also hangs in my childhood home in Salt Lake! Anyway, you’re awesome! Thank you!!

[@toneandtighten]

You're so welcome!

[@jadikowal5454]

Amazing ...thank you that you share this exercises . Great Man.

[@Peac380]

Yes 👍🏾, you are great and I love to do this simple exercise in a daily basis. Thank you very much Brother 🌹👍🏾👍🏾🌹

[@toneandtighten]

Appreciate your support!

[@mendydin4562]

@Tone and Tighten Hi, Thank you so much for this video, I'm on my second day of doing these exercises. I have one question, when I do the exercises I feel a lot of tension in my lower back. I just want to make sure that I'm doing this correctly.

[@arrubla08]

I've been doing this for the last couple weeks, thank you very much for the detailed explanation!

[@toneandtighten]

You're very welcome! I hope it is helping.

[@danaanm882]

Update? how are you now? Did it work

[@ralhamami]

This is so great, easy to follow, and thorough. Thank you so much for the time and effort.

[@toneandtighten]

You're very welcome! I hope you find it effective!

[@nancyzi5722]

Been awhile..... started lifting this summer and popped a hernia, just had it fixed, now working my way back. This is a good beginning..... thankyou.

[@toneandtighten]

You are welcome, nancy! Good luck in your recovery!

[@sosyolognurdoganarkis]

Thanks! Very helpful.

[@emmett2287]

Thanks so much for showing these exercises. It really helped me a lot as I get frequent headaches but by doing these exercises, my headaches are gone and I feel much better now. Thanks a lot Mate, I can’t thank you enough 🙏

[@toneandtighten]

You're so welcome, Emmet! I love hearing that these exercises have helped you so much! Thank you for sharing!

[@THDSCornwall]

Just popped here to say thanks, I was suffering so badly with my neck and shoulders, and just doing this once gave me so much release its unbelievable. I'm still carrying on with the exercises but I'll never forget the feeling after my first run through after months of pain

[@toneandtighten]

My pleasure!

[@muhammadabdussalam18]

@@toneandtighten Hi bro, Thank you for the video! While watching it, I stopped the video after each task and did it like you did. I even heard my chests crunched 😅 I have been suffering from circles back and neck issue since I am a teen. I’ve been thinking of purchasing shoulder correctors from Amazon. They are like Thin shoulder belts and invisible under wearing. Would you suggest it to use ?

[@djbb4322]

@@muhammadabdussalam18 did you order one?

[@usk6798]

Thank you! The video is great, goes straight to the point and showcases great examples!

[@toneandtighten]

You are welcome, Usk, and thank you for the compliment!

[@nerikamaharaj7934]

Love love love this. Thank you so much for sharing. Needed these routines so badly

[@toneandtighten]

You're so welcome!

[@lucasandrews578]

I can’t thank you enough for taking the time to make this video! This is just what I was looking for!

[@toneandtighten]

My pleasure, Lucas! I am so glad you are finding it helpful!

[@danield9725]

Thank you for another great video, Jared! :) When I wash the dishes and do other house chores for too long, I find my back is too weak and I begin to slouch or contort to compensate. Compared to another video of yours that I saw earlier, I appreciate that this one is more detailed and includes text boxes, which helped me when taking notes on the details of each exercise. I hope you and your family are doing well and staying safe.

[@toneandtighten]

You are welcome, Daniel! I am glad you found this video informative and helpful! Thanks for your kind comment!

[@antonialopezdebello8219]

What a fantastic routine. Thank you for your clarity and precision. I use these stretches with my clients as well.

[@toneandtighten]

You're so welcome!

[@olgabensman1523]

These are awesome! Simple but very effective exercises! Thank you for all of your help!

[@toneandtighten]

You're so welcome!

[@CamilleBeckstrandSSS]

Just did some chin tucks and my neck popped on the first one! I didn’t realize how tight I was through my neck and that fixed it immediately! 👍🏻

[@toneandtighten]

Amazing! I'm so glad you got some relief from it! Thanks for sharing and commenting.

[@Alex_Mercer0007]

Thats why KZbin is my fav app. It has more good videos like this

[@toneandtighten]

I appreciate that and I hope you found this helpful!

[@fender89s]

Beautiful Brew!! I"m already doing it to it!!

[@nileshchothani8524]

Thank you so much for sharing so detailed information it really helps to understand the root cause of pain and then exercises helps to bring them back to life .... Could you make a video on fallen arch injury please. You are the best 💯. Love from INDIA ✌️

[@rachaelfrench7433]

This is the best video I have ever seen for my upper and lower posture issues. It’s as if this video was created for me! Thank you so much 😊

[@toneandtighten]

You're so welcome! I am glad this has been helpful for you and thanks for commenting!

[@kbsterling]

Would you recommend coupling this with chiro/physio at the same time or wait until results are showing with these exercises first? Thanks so much for these exercises btw! You're a legend 🤘

[@just_me_being_jess]

I plan on incorporating this as my daily stretch. I've been looking for so.ething like this for years. Thank you!!!

[@toneandtighten]

You're so welcome! I hope you find it beneficial!

[@kathiehess2458]

Thank you, I am so glad I found your videos. I am just beginning to get back in shape after years of not trying. I especially like that I am able to follow and complete most of what you are showing in your videos. You do make it an obtainable goal. Thanks again.

[@toneandtighten]

I appreciate your comment! It is absolutely my pleasure!

[@gemma9507]

Very helpful and detailed! You're the best physical therapist!!👍❤

[@toneandtighten]

You're too kind, Cindy! I appreciate the compliment and hope these offer you some help!

[@ODessa002]

I actually have a hump between my shoulders because of bad posture and I kid you not after doing these stretches, no later than a month later I could breathe better, dance better, sit more comfortably, and slowly but surely this hump is going down. THANK YOU💗

[@toneandtighten]

Wonderful news!

[@PepeCris15]

Great job man! Keep it up 💪

[@jeremyhammack1594]

Keep going bro!!!

[@jnghazelnut-hy4yz]

Sir, you are the best teacher out there. Thank you so much for these videos.

[@toneandtighten]

I appreciate that so much! Thank you!

[@Fraxys]

Watched the first half and will watch the second half later. Thank you! I like these exercises!

[@toneandtighten]

You are welcome!

[@mr.tsgrandtouringseries4691]

First week behind. The routine takes approximately 35 minutes when executed carefully. I can already feel some difference, thank you!

[@toneandtighten]

Thanks for sharing and you are welcome!

[@patriciadunn0422]

I have terrible posture and i just started doing these exercises to fix it. Looking forward to the results. Thank you for sharing your knowledge with everyone!😊

[@toneandtighten]

I hope you find them helpful, Patricia!

[@fadeddesert1621]

hey any improvments? as i am starting today and was curious to know :)

[@user-jr1fb1qd2e]

Than you Doctor for your advice, nicely put and patient friendly! What you could add though, is that people trying to fix their posture should be AWARE of their posture all the time, all day long. To keep the pelvis stable by contracting abdominals, the chin tucked in whenever possible, the shoulders back etc etc. The benefit from 10 min. exercising is lost if you are constantly hunched over, for the rest of the day!

[@littlewillowlinda]

My anterior tilt has thrown everything else off. I hope this helps!' The chin tucks and shoulder blade pinch has created change for me and it makes me excited to see some progress

[@DNAshurii]

This is awesome! I’ve suffered from bad posture for years (especially whilst I’ve been working an office job) and my back pain has been getting really bad recently working from home. I decided to try this and I really feel it! I’m gonna try it daily and see how I get on. Thank you for sharing! 🥰

[@toneandtighten]

You are very welcome! I am so glad these exercises are helping you and thanks for sharing!

[@barryallen2240]

How did it go?

[@DNAshurii]

@@barryallen2240 not gonna lie, I completely forgot… 🥴

[@mehedihasanroy]

Do you know? It's still helping the peoples.. Everyday, every seconds. Even you uploaded this video years ago.. Thanks for helping us to stand perfectly Sir🙌🏻

[@toneandtighten]

Glad to hear that!

[@GameLorePage]

Great video! Thanks a lot for putting it together with clear instructions.

[@toneandtighten]

You're very welcome, GameLore! I hope this routine helps and thanks for commenting!

[@f2r1n1]

I really like it when you have someone else do it for the recommended time while you educate. It means I will get your instructions as I do it along with the video. I think that may increase your number of views.

[@toneandtighten]

Thanks for the suggestion.

[@Zoomjah]

Loved your explanation of why these issues happen, and the recommended stretches. Tried some massages out for tension headaches, and then found my way here, and this all seems very helpful!

[@toneandtighten]

Thanks so much, Zoomjah! I am so glad you found this video helpful!

[@hisham.r103]

I’m on my 3rd day of doing all these stretches and it helps soo much Thanks a lot ❤️💯💯

[@toneandtighten]

Oh, wonderful news!

[@rubii.280]

How is ur posture now?

[@hisham.r103]

@@rubii.280 hi can’t lie I kind of gave up I need to get back onto these

[@hisham.r103]

@@rubii.280 thanks for the reminder tho 😂

[@why9648]

@@hisham.r103 hey is your posture better yet? can u see the results? I'm going to start doing these stretches tomorrow (not today cuz it's 10:41 pm right now, I'm about to go to sleep) I have a bad posture and I want to change it!

[@tammymasson2343]

It could also take longer for those of us who will be continuing to do the things that caused the problem to begin with, like sitting at a desk many hours a day. Also, I've noticed that I don't exactly hunch my shoulders as much as sort of push them straight forward. I think somehow it became a habit that I've finally become aware of. Numerous times each day I catch myself doing it and quickly do some of these moves to correct my posture. I truly hope that the proper posture of my youth becomes more natural again! The lower body routine is new to me, and I'm excited to incorporate it! I've been trying to resist that "old age" forward leaning posture that has set in for me. Standing perfectly straight like I saw on one of your other videos feels awkward, but when I look in the mirror it looks right and natural. This video explains that phenomenon. All my sitting has shortened my hip flexors. Thank you!

[@toneandtighten]

You are welcome! I hope you continue to see improvements in your posture!

[@sanja2515]

Looooved!!! You nailed it! Simple and super efficient,thank you!

[@toneandtighten]

Oh you're so kind Sanja! Thank you so much; I hope they help you out! Just curious - odakle si?

[@sanja2515]

@@toneandtighten 😆😆Hrvatska

[@toneandtighten]

@@sanja2515 Živjela Hrvatska!! Zapravo sam u hr boravio dvije godine. Živio sam u Zagrebu, u Rijeci, i u Splitu. OBOŽAVAM onu lijepu zemlju - fali mi more!

[@marymckay8283]

These do work! I have been doing many of these for the past few years as PT for neck and low back issues. I can see the difference when I look at old photos of myself. The last one is new. Will add that. Who doesn’t need help with their low abs, right?

[@toneandtighten]

Thanks so much for your kind comment and your affirmation, Mary! Good luck as you continue to work through your issues!

[@christianabrokwa6780]

It takes years?

[@asilduin4594]

@@christianabrokwa6780 No, like he said at the end of the video, it can take as little as a couple weeks or as long as a couple months to start seeing results.

[@666cliston]

This is by far the best video I’ve seen for posture correction. Never had a video with all exercises compiled together so well. Great job!

[@toneandtighten]

Awesome! Thank you!

[@666cliston]

@@toneandtighten i wish you could compile something similar for correcting functional scoliosis.

[@richmond8541]

Thank You for the tips, it help so much.

[@akaunderdog4223]

I like that you took your time to explain before going to exercises. Wall angel is the best for me. Thx for the video. I subbed

[@mendydin4562]

I'm on my second day doing these exercises. Thank you for making this video.

[@toneandtighten]

You're so welcome!

[@why9648]

how is your posture now?

[@mr.mcgregkil1337]

Fr tho hows your posture now??

[@harshmanghnani7415]

Update please🙂

[@narissag7287]

Your videos are very informative. Love it!

[@toneandtighten]

Thank you so much, Narissa! I hope they help you and thanks so much for watching/commenting!

[@kmarklin9499]

Thank you so much for your videos! I am a nurse and am recovering from a neck/ arm work injury. These exercises are exactly what I need and are helping me feel better. I am just curious, have you seen good results from the use of a home cervical traction device?

[@axeln5832]

Great video! I will follow your advice and will check out your other videos. Thank you!

[@toneandtighten]

You are welcome!

[@shriramkatakdhond1592]

This guy is really great & full of knowledge, He teaches & train us in very simplistic manner, 👍👍, unfortunately he is been UNDERRATED by just half million subscribers. He really deserves at least 3- M subscribers at this point o& time 🙏🙏

[@toneandtighten]

You are so kind! Thank you so much!

[@ruthkubeer1250]

Yessss

[@ummeziyad1715]

I completely agree with u

[@d-boy1644]

Fantastic ⭐️⭐️⭐️⭐️⭐️ please can you do video where one can follow /copy you through a full 10 minutes daily routine ?

[@toneandtighten]

Thanks for the suggestion!

[@shanegarcia7057]

I've been doing this routine for four months now and I believe it did help, the stretches are also are a lot easier now.

[@toneandtighten]

Great news!

[@kevinnaththanayake849]

This was what i really looking for. Thanka a lot. You're doing it pretty well. 👍

[@toneandtighten]

You're welcome! I hope it helps and thanks for commenting!

[@P4KAWMr]

i will begin to do this routine every day and i will update this comment every week . for you to see if it work or no first week : i feel my back muscles becoming stronger . my chest and shoulders muscles becoming less tight .i didn't see any significant changes in my posture for now , but i feel like i'm in the right way

[@toneandtighten]

Best of luck!

[@taylorb4014]

I have a question...I did these yesterday and they felt great. Today I’m pretty sore in my upper back/front of shoulders/arms, it feels like a typical muscle soreness after working out. But when sore should I really do these every day? Thank you, I’ve watched several of your videos since yesterday and they are so great and inspiring. I’m excited to keep watching and doing them!!

[@KraftShane]

I know you commented this 9 months ago but to lower soreness make sure you are recovering properly by eating enough protein. I have had intense workouts the past couple of weeks and I have little to no soreness even though I have high intensity workouts.

[@PickLivin]

I also have upper back soreness, worried a bit when I woke up in the morning. I want to know whether this is smart to do daily if it already hurts

[@aww2historian]

Yo my guy, these videos and the techniques are great, my 7month long shoulder is getting noticeably better after a few days, my posture has been a big hindrance to my shoulder recovery! Thanks!

[@toneandtighten]

Great news, Diego Torres! I am so glad you are finding this routine helpful and thanks for sharing.

[@minhhop3208]

Thanks so much for sharing , Dr!

[@toneandtighten]

My pleasure, Minh Hop! I hope these exercises help you out!

[@0penEyesAndMind51]

As an ex personal trainer whose lifestyle has changed since having kids and am now in extreme neck and shoulder pain, I agree with everything this man says. Especially consistentcy IS key. Your body doesn't hurt from one thing overnight, so don't be discouraged when it's not fixed overnight. Especially with weight loss, you didn't gain it overnight so don't expect to loose it quickly, and when you begin exercising you start building your muscle, and a working muscle uses fat as a fuel, so the scale will lie to you at first. Pain is gain but it's also paramount to keep good posture. You want sore muscles that are growing not injured muscles

[@toneandtighten]

I couldn't agree more! Thanks for sharing!

[@Nope991]

Is it a good idea to have a personal trainer to help me fix my posture and build strengh and muscles

[@Zzzidueieorhnwodirjnkwifi]

Thankyou for this bc I started lifting again and blowing up quickly … was panicking!😅 I will now add this awesome routine in! 🎉

[@0penEyesAndMind51]

@Islam is the Way 🇵🇸 if you feel your posture is bad or you just always hurt after working out instead of feeling new or stronger muscles, then a good trainer will help teach you basic form for gains over pains. The best way to tell is, Do your joints hurt, or are your muscles sore. Sore joints mean bad for typically

[@marialorenachavez4491]

Would this help with tailbone pain? I have had pain in my tailbone since my baby was born 7 months ago. Thank you so much for all that you do!🙂

[@nolan8424]

Sadly have had bad back Pain for a few years now due to being taught how to play golf with an awful back swing that completely ruined my posture. Tried this routine once and it very much helped. Can’t wait to find out results from doing this daily for an extended period!

[@toneandtighten]

Wonderful! I am so glad this routine was helpful and I hope you continue to see good results from it!

[@gustavoalbertosolisalpizar5021]

I going to star doing those exercises today, thanks

[@billie23oct]

My upper back pain came to my life to make me realize how unhealthy my lifestyle was. I am seeing a change from last year, it still hurts though when I am standing for long or cooking but I immediately do stretches afterwards and exercise through out the day that help me see it more positive. I eat healthier and have lost like 20 pounds and I am trying my best really. Thank you for these videos sir.

[@toneandtighten]

AMAZING progress, Vickey!! Sounds like you've made some great changes and are seeing some great results because of your hard work! Keep it up and I hope I can continue to help you on your journey!

[@Kittypie1000]

I believe a lot of back problems have to do with the type of pillow and bed you sleep on too.

[@phuongkern8027]

EXCELLENT! Thank you for your tutorial videos. They are very helpful. 🙏👏

[@toneandtighten]

You're very welcome, Phuong Kern! I hope they help you! Thanks for commenting.

[@michaels2250]

Thank you, I started the upper back execises and will alternate upper lower each day.

[@toneandtighten]

You are welcome! I hope you find them beneficial and effective!

[@urbanoramos5229]

Great content as always ,question ? When I try to do wall angels my lower back moves away from the wall and my shoulders don’t stay flat against the wall ,is this correct ? Thanks

[@detre9k]

Starting today

[@Hawra372]

Did you see any results

[@detre9k]

yeah mate@@Hawra372

[@justinthorne1919]

i am a north east cold water surfer and my neck shoulders and hip flexors are screwed, no ab problems. chin tuck and help flexor plus angel thingys were amazing ty brah big shakka

[@keersy7]

Thank you so much for making this video ☺️

[@toneandtighten]

My pleasure! Hope it helps you!

[@jojud4u]

Sir. I am 49 years old. Can I do this exercise regularly...😊.

[@dutxch]

I pushed my head back for the first exercise and my entire cervical vertebrae cracked.

[@dutxch]

It was life changing

[@pamelawijnberg3251]

Thanks so much for these exercises!!!

[@toneandtighten]

You are welcome, Pamela! I hope they help and thanks for commenting!

[@trimurthya149]

Thanks for useful stretches.

[@toneandtighten]

You're very welcome, TRIMURTHY A! I hope they help you! Thanks for commenting.

[@joeldevriend]

Hey man! Great stuff - would you recommend getting rid if the rounded shoulders / anterior tilt before strengthening the muscles with gym excersizes or can you loosen them and strengthen them?

[@toneandtighten]

As long as you're still stretching the areas that are tight and avoiding aggressive training in these areas (chest day) while working on it I would be fine with it. Perhaps consider two pull days/week with some very light chest work. Lower abs and glute training should be good to go - avoid hitting the hip flexors too aggressively. Hope that helps!

[@joeldevriend]

@@toneandtighten Thanks man! I've been doing 3 pull days, Mo/Wed/Fri - stretching everything before and light strenght work after. Not doing any heavy chest to give it some more room to clear up. Adding to that, doing the stretch back excersizes daily, but need to work on the glutes a bit more. Thanks so much! Will let you know how the progress goes.

[@marks2053]

As good as it is to gain some height back, I cant believe how much annoying pain I had do to years of bad posture. I am a little older now, but had no idea bad posture over the years was the culprit. Thanks for the video, practice good posture kids. You will be happy you did.

[@toneandtighten]

Thanks for sharing, Mark!

[@charleslacambra32]

Many thanks. I badly need this video.

[@toneandtighten]

You're very welcome, Charles D. Lacambra! I hope they help you! Thanks for commenting.

[@TrudySSilva]

I was searching for a suitable video for my pelvic tilt issue - so happy to have found it. Didn't know the proper name for it. Many thanks

[@toneandtighten]

You are so welcome!

[@francoisvanzyl5841]

Day 1 and it felt tough lol. Spent 50min on whole workout to do max you showed and to make sure im doing them correctly . Felt like i did bodybuilding lol

[@mhel1155]

Lmao, I’m glad knowing that I’m not the only one that takes more than 10 minutes to do all these.

[@dio.ahmed3]

lol, same here, he said 10 mintues, took me almost 1 hour, thanks, nothing wrong with me then lol

[@Melanie-de5iq]

Thats good that you took the time 👍🏼

[@3zombie81]

What happened now? Are you still doing it?

[@lezleyd55]

Just what I was looking for. Thank you.

[@toneandtighten]

You are welcome!

[@eleanoreng3284]

👍🙏 good explanation & demonstration! Thanks

[@toneandtighten]

You're very welcome, Eleanor Eng! I hope they help you! Thanks for commenting.

[@isharauditha4257]

2:31 Chin tucks(hold 3-5 secs,10-20 times) 3:42 Doorway(hold 20-30 secs,3 times) 4:17 scapular pinches(10-15 reps,3times) 5:25 wall angels(10-15 reps,3 sets) 6:55 hip flexor stretch(hold 20-30 secs, repeat 3 times) 7:40 child pose(hold 20-30 secs, repeat 3 times) 8:05 glute bridges(10-15 reps,3 sets) 8:38 Single leg glute bridges (10-15 reps, 3 sets on each leg) 9:02 reverse crunch hip raise(10-15 reps,3 sets) Good luck guys 🔥

[@toneandtighten]

Thanks for helping others out!