Something's Up with Your Back...

[@TheLaidyBug]

you are so knowledgeable and awesome. i have a plethora of postural issues that are starting to flare up in my 30s and watching your videos and doing your exercises has been a life saver. i love you man.

[@pug7053]

Great vid, awesome content.

[@fireflameft2964]

I have this but only on my left shoulder blade, it actually hurts when I breath in fully 😂 👍 I'll try this out thanks Zac, your videos are much appreciated

[@ZacCupplesPT]

I keep the inhale really chill in this, but can work for one sided

[@nichobee]

Hi thanks for the great video. Is this common for affecting neck posture too? I feel like my neck and head droop forward because of my thoracic. It's caused me absolute hell most of my life

[@neinbruderja7519]

Hey Zac, have you ever thought about humming the exhale? I know it may be not enough air to be moved in order to create closure of the lower ribcage as efficient as an open mouth exhale could do, but I've noticed how people get to inhale much more relaxed and with way less neck tension.

[@ZacCupplesPT]

Yep! Good for expanding upper airway. Something I want to dig into

[@davelane4055]

ZAC ATTACK hell yes

[@ZacCupplesPT]

Boom!

[@annettevanstaden2802]

Hi Zac, i was “tubing” through videos looking for a “fix” for uneven seratus posterior muscles., and found your channel🤩 I have a 19 yo son with Pectus excavatum and the usual “bad posture” that seems to accompany this condition. Can you recommend/suggest an excercise to imorove 🙏🏼🙏🏼

[@ennabassa5233]

Hi Zac, you mention here that flat back may occur with excess shoulder ER and lack of IR, but I thought this was associated with lack of airflow into the FRONT side, the pump handle issue? Can you elaborate?

[@kevinbasek2633]

Hi Zac, You and Bill often talk about side lying for A-P expansion but I have never heard clarification on which side is really getting the expansion. My first instinct is that the floor side is getting the expansion because it is being squished against the ground but I could also imagine that the non-floor side is getting the expansion because all of the air is forced to go onto that side. Which side is getting the expansion?

[@ZacCupplesPT]

Where you are compressing (weight bearing or contracting) the exact opposite direction is getting the most expansion. While the bottom will get some, the top gets the most.

[@reyanrafiqpir2058]

How much time would it generally take to correct the flat back posture?

[@GURPREETSINGH-mz2nw]

please make video on right shoes for our posture😊

[@ZacCupplesPT]

I can look into that!

[@Greg-mv1pq]

Hi Zac! This one really seems like something I'm struggling with. Hope side lying compression stuff will help me. But how about breathing in during this exercise? Should you breath in longer when you are narrow ISA? Because of A-P compression. Thanks a lot! Keep good work!😄💪

[@ZacCupplesPT]

I would stick with the sequence I discuss. I go really slow and easy. Not all out

[@Hsa008]

Can you please elaborate what do you mean by not all out exhale?

[@thund3rzzz813]

Hi I've been told by physios that i have a flat back presentation in the lumbar/lower spine. Would these exercises also be applicable to improving this area as well or is it only for the mid back? What are your thoughts on the superman exercise Or upper Y shoulder raise + lower reverse hyper back extension, do these have any impact on flat back or is it best to focus solely on the breathing. Thanks!

[@ZacCupplesPT]

This is similar to flat back. That was going to be my original title actually

[@Snoopaloop1020]

@@ZacCupplesPT So use this for flat low back?

[@thund3rzzz813]

@@Snoopaloop1020 at the end of the video he mentions that most who have flat back at Thoracic segment also have anterior pelvic tilt which implies kyphosis at the lumbar segment. However doing a google search it is clear that there is variation in flat back and that there is actually 3 seperate segments which can all be different, the cervical/thoracic/lumbar. It is possible to be flat in all 3 or just one or 2/3. The problem is the cervical & lumbar when they flat need to be driven into extension as opposed to thoracic needing flexion. So excercises that work for driving increased flexion curve will not be effective for the other two and vice versa. But because thoracic in the middle it will have the most influence on both cervical & lumbar while the other 2 only have influence over one so it has most bang for the buck by increasing it it is probably necessary to do it first, then follow it up with some sort of extension isolation for the other two if still a problem, as they could be counterproductive to the thorracic gains if it was fully body. Although it seems he might be simplifying these excercises to flat thoracic, with khophsis/normal curve lubmar/ cervical excluding flat cervical/lumbar. Like the last exercise Looks like it could be a problem/aggravator for someone with a flat lumbar if they have active disc bulg/hernation/ disc degeneration. The first 3 parts look fine though and i'm doing them myself right now, Its even better for me because I have wide ISA anyways and could use the lateral compression.

[@Snoopaloop1020]

@@thund3rzzz813 Thank you 👍

[@ZacCupplesPT]

@@Snoopaloop1020 id go with this - kzbin.info/www/bejne/m4G1eXh4aMSgopY

[@DogHonest]

So during the roll you are doing a rapid inhale and exhale with the speed of the roll?

[@ZacCupplesPT]

The last roll. It’s faster but not forced

[@RePete690]

Im 24, I got diagnosed with a very mild scoliosis, a straight back syndrome were the diagnosis of straight back syndrome is structural. On my x- rays (lateral thoracic/chest) there is less than 12 cm between the backside of the sternum and the front of the T8 vertebra also causing very bad forward head that goes the opposite way, shoulder blades stick out and anterior pelvic tilt. Will this video still help me? Also, What are some other exercises i can do to help restore the thoracic curve from being so straight? I don’t know were I should start to get things all corrected in my spine. Thanks!

[@mattinfinity1623]

Hi there Repete! I am just the same as you. It’s a bizarre looking posture as the neck is going forward and the T spine is being reversed. I’ve also got a very flat back lumbar that is pretty much reversing. The rest is that our discs are under pressure in every place we should have curves. My best way of working on this is to do a cat stretch while taking a big breath as well as chiropractic biophysics sessions focussing on pushing the thoracic backwards with a strap that goes in front of the chest and pulls me back with help from the chiro of course. Eric Cressey also speaks about the importance of the serrated anterior strengthening too. What are your thoughts?

[@mdshovon7768]

Hello Sir , I have a scapular wing on my right shoulder . that's why my right shoulder looks upper than left shoulder . And also my right side collarbone come out for this scapular winging . please sir give a solution 😢😓

[@sagargour3534]

Hey zack any connection between belly fat and movement limitation

[@ZacCupplesPT]

Yes. Generally the more belly fat you have the more difficult it is to move the guts, which impacts movement many places

[@omaralzubbi2051]

Why is the breathing pattern different for posterior expansion level 1 vs level 2?

[@ZacCupplesPT]

They are the same in the sense that you inhale on the side that’s posteriorly expanding

[@fireflameft2964]

Oh wait I'm already doing the first exercises lol you taughtit in another video of yours

[@ZacCupplesPT]

Good! Lol

[@neinbruderja7519]

Side lying on foam roller is 💵💵💵

[@ZacCupplesPT]

@@neinbruderja7519 agreed!