Sway Back Posture Correction Exercises - EASY Step-by-Step Guide (2020)

[@Clariselol]

man I have a swayback that got so bad that I couldnt breathe, eat, sleep anymore and was in a constant fight or flight mode. I didnt know what was wrong with me. when I went to the docter they said I had depression so they gave me meds that fucked me up even more. then finally I decided to go see an osteopath and he snapped my pelvis back into place and now i feel normal again but I litterally lost everything I had my wife, my job and had a massive burn down thanks to the anxiety attacks the bad breathing caused.

[@thoombro7]

Same here they told me i have mental issues 😐

[@valo9678]

Can relate man my posterior tilt was so bad I have all sorts of problems and has ruined my life greatly

[@nbisho01]

I thought I was going crazy cause i was so depressed and didn’t realize my posture was so bad. My nervous system was always overloaded, breathing was restricted, sleeping sucked, this shit is no joke

[@Clariselol]

@@nbisho01 crazy shit, glad i feel alot better now.

[@nbisho01]

@@Clariselol Did you do anything other than the pelvis adjustment, Im still fighting this and I need to fix it

[@Glamdeathh]

Thanks for this. I knew I have bad posture but never had a name for it. I always wondered why haven’t already developed a humpback. I also though my ribs are just naturally flared.

[@ANIME-ERA79]

Then now it's your posture is correct yeh not

[@Carlosization1]

Fantastic comprehensive and well thought out strategy. Gonna try it with dedication. Need severe help. Long term habit.

[@heavensholyfire9953]

Commenting for algorithm because I appreciate your channel :) And I like you're moustache haha 😁

[@ChaplinPerformance]

This gets top comment status. Thank you very much on both counts!!!

[@heavensholyfire9953]

@@ChaplinPerformance 😁😁😁

[@mohammadmoin-ud-din8387]

Seconded!

[@365clubcard]

Like your presentation...I'll forward your videos and so should others

[@ChaplinPerformance]

I appreciate that!

[@matteobarsottini447]

Great video! Quite comprehensive. Thanks for the hints

[@ChaplinPerformance]

Thanks for watching! Glad it was helpful!

[@nicg1331]

Excellent, thanks very much.

[@ChaplinPerformance]

You are welcome!

[@kellylauro3621]

Can you do these exercises if you also have a forward facing neck??? I also have Pectus Excavatum which has caused this all so I'm worried to try because I don't want to mess other areas worse. My sway back is definitely the Biggest problem for me, unless I pull something & can't move my neck. That is just annoying vs sway back being so painful. Love this video lots of info for me & I haven't gotten that out of other videos I have watched on this.

[@lucmomber3305]

Great video! How long after doing these excercises should I begin to see result in my normal posture?

[@TheGmiah]

Love your videos , seems very similar to PRI with the breathing techniques, are these pri exercises? Also would love it if you could do a video on scapula winging as I think thats caused a pec minor injury which I can't seem to recover from.

[@ChaplinPerformance]

Hi there. I am heavily influenced by PRI but these are not their techniques. Their techniques are very specific to their approach. Much love to the PRI fam though.

[@jamaro73ja]

Hello! A few questions if I may, How long should you do step 1 “restore breathing mechanics” until moving to step 2? As well when i was doing the exercise i was feeling a certain pull at the top part of my rib, would like to know if that is the desire feeling i should be searching for when doing it correctly. I really enjoyed this video, thank you! I cant wait for my journey to a healthy posture!

[@kwilliams6370]

?

[@BryanTheeStallion]

Thank

[@ChaplinPerformance]

You're welcome

[@pippofo248]

This was very interesting, i just found your channel and i already love it. I wuold like to ask, what usually happens to the psoas of people with posterior pelvic tilt?

[@ChaplinPerformance]

Psoas is going to be poorly positioned if you have a posteriorly tiled pelvis with an anterior orientation like you would see in a swayback. People try to release a "tight" psoas, but in reality (just like any other muscle that feels tight) it is just poorly positioned. The psoas helps rotate the spine to the opposite side, is a spinal stabilizer and attaches to the diaphragm. Depending on positioning, it can become advantaged to reduce or improve movement options. However, remember that it is never about one muscle, rather how the body works as a system. Also, I never stretch the psoas. In fact, I rarely stretch anything.

[@pippofo248]

@@ChaplinPerformance Ok, thank you! Yeah it make a lot of sense, but so when you say that is poorly positioned (in ppt) does that mean it's short or actually over-lenghtened? This part is a bit confusing for me and everyone has different opinions about that

[@KillaB]

Great video I needed this! Also can you do a deep neck flexor video

[@ChaplinPerformance]

Absolutely can! Thanks for watching!!

[@sukhendu1974]

Dear Sir, does COG ( Centre of Gravity) passes through L3 Vertebra of Spine / Skeleton? Does Stiffness / Chronic Pain exists in L3 Vertebra?

[@snwboardr9876]

I’m so confused/conflicted 😢 I have a horrible swayback with APT and kyphosis. The 1st breathing Ex. has my shoulder blades burning like they do when I’m standing in Kyphosis with my hands out. The 2nd and 3rd Ex’s have me positioned in an extended anterior pelvic tilt, I can feel my hips instantly tucking under in these positions, wouldn’t we want to avoid these movements?

[@RavbarRehabGym]

Hey Greg :) should we do the rockback if we have the loss of external rotation at the hips as well? In my mind I am thinking rockback is going to promote more IR but if we dont have a normal ER range (35ER,5IR)should we do this move or should we go after ER first and less hip flexion exercises?

[@ChaplinPerformance]

Hi there… if you are demonstrating decreased early ER, getting into the 90 degree hip flexed position without lumbar spine compensation will be useful to open the posterior lower pelvis. When it doubt, try it out and see how your body responds. Actual is always > theoretical.

[@RavbarRehabGym]

@@ChaplinPerformance thanks Greg, more of your videos please! :D

[@adham66425]

i had sciliosis surgery 5 years ago, and i am complaining of sway back can i use this vedio ?

[@valo9678]

Is there anything else we can do in the gym to help correct sway back. Once I restore function are regular deadlifts good to do?

[@ChaplinPerformance]

Deadlifts are great.. basically anything that improves hinging. Squats work well too! Good mornings! Single arm rows. Lots of other things too

[@valo9678]

@@ChaplinPerformance appreciate the response anything else I should strengthen? I’m guessing hip flexors, external obliques and glutes would be the focus.

[@ekremcemilpasa6987]

Hi, first of all thank you so much for this video which is quite helpful for me. I have a quick question. I have posterior pelvic tilt as well as sway back posture. When I move my hips backward like you did at 7:35 , I get a lot of relief. My concern is how it will affect my posterior pelvic tilt? Shall I do that or avoid? Thanks

[@ChaplinPerformance]

Hi there! Because I can't see what is going on, I can't give you an answer to the question unfortunately. However, if something provides relief, it is often worth working on. It could be that you are able to achieve the desired relative motions between the sacrum and ilium in this position. When in doubt, schedule an online session or find a good local PT!

[@ekremcemilpasa6987]

@@ChaplinPerformance Got it, thank you so much!

[@stevenlengyel9701]

Is another name for this condition anterior pelvic tilt?

[@ChaplinPerformance]

No

[@playlistaccount]

I am from the uk and suffer with this have done for years, what can i do?

[@galenwilson3756]

Love it. Can you do a video on pes planus with foot abduction please?

[@ChaplinPerformance]

Absolutely. Very interesting topic

[@englishexperts1974]

Hello there. Does this help hermition sciatica heal? Its pretty cool at the lying down position

[@martinoffl]

HI sir❤❤❤ I have postural imbalance Means I have posterior pelvic tilt while correcting it my body turns into anterior pelvic tilt So will u please tell what excercises i need to do

[@Rokia2003]

Maybe u had swayback

[@martinoffl]

@@Rokia2003 yeah i found i have ribs flare becos of that my body posture is like sway back posture Will u tell me few excercises for ribs flaree

[@Rokia2003]

@@martinoffl my trainer has me doing side lying exercises first for a couple weeks, hook lying (flat on your back, knees bent with something between your legs and make sure your whole foot is in the ground the whole time) also rolling exercises where you lay on your back and reach with your arms and legs kinda how babies roll over. ISA roll (depending if you’re narrow or wide ISA you adjust it). And low diagonal side. This may sound weird but I also found that crawling, yes hands and knees crawling like a baby helps loosen up my body. There’s a channel called original strength and he has a bunch of weird videos that surprisingly help. Take all my suggestions but make sure you do research on your ribcage type and how you should adjust it from there

[@stressorprofessor]

No mention of hamstring tightness?

[@ChaplinPerformance]

Nope. Tightness is just a sensation

[@stressorprofessor]

@@ChaplinPerformance No, it's a cause of hip rotation. The hamstrings and abs work in conjunction to create posterior tilt

[@Rokia2003]

Will this actually help

[@ChaplinPerformance]

As always, depends on a lot of factors. Intention, execution, right fit for your body, etc.

[@Rokia2003]

@@ChaplinPerformanceI have another question. What else will stretch tight abs? I really want to fix this. Rounded back rounded shoulders posture that I have because if I don’t fix it, I’m going to continue to hyper extend my back subconsciously

[@nicholascosta9036]

should your fron knee on deadlift keep moving forward?

[@ChaplinPerformance]

If pulling from the floor then you will have to allow the knee to move forward to get the bar, otherwise the degree of knee translation should be minimized

[@prashantsoni820]

What would limitations in hip measurements in sway back posture??

[@ChaplinPerformance]

Good question. Typically limited in hip flexion, external rotation, internal rotation, straight leg raise, and essentially all measures. Swayback posture individuals tend to have significant limitations because of the habitual positioning of their axial skeleton.

[@RavbarRehabGym]

So we should do all fours at 90 even if we have compensatory 90 position at the hips and shoulders? Because I usually dont have the neccessary range to be there, I am away from midline... Also Greg do you see a lot of clients with flat spines? Is that a swayback actually? And are the steps to fix it the same like in the video? Thank you!

[@Kim-ub2dq]

Hi. I feel a tightness at the base of sternum. I can def tell its something about rectus ab muscle. Also just below navel an inch or so and goes out to sides it's extra tissue that I can grab. Would this help w either or both of these. Thanks

[@ChaplinPerformance]

Hi there. I would look at the videos on abdominals training mistakes and on the bird dog exercise. You need to learn to exhale fully to engage outer but not rectus abdominals. I like the bird dog variations for that. Also, standing posterior expansion with abdominal opposition in the exercise library will be useful.

[@Kim-ub2dq]

@@ChaplinPerformance forgot to get back to say thanks for the suggestions. This all started with strong anxiety and overwhelm trauma. Is bird dog to decompress lumbar area

[@hex1275]

How do i know if i have the breathing mechanics normalized?

[@ChaplinPerformance]

Full dynamics of the rib cage is a good place to start. But it's also context dependent. I'd suggest grabbing my breath-work course.

[@2fastnfurious4u]

In all fours on elbows I feel my abdominals dropping down with exhale, when arching. Any cue for that?

[@ChaplinPerformance]

Not sure what you mean. Can you elaborate?

[@2fastnfurious4u]

@@ChaplinPerformance I feel that my already protruded stomach is kinda "hanging" with exhale and arch of low back. Should I do the "tuck"

[@pontussandberg9912]

Weak core

[@2fastnfurious4u]

@@pontussandberg9912 nope, posterior lower rib cage compression & anterior pelvic tilt

[@Twiti47]

What if i want wider hips though?

[@cinmac3]

This helps, butt, then I get up and 🥺

[@t3chnica11y5]

So the abs strength is not that important for a swayback typically?

[@ChaplinPerformance]

Usually strength is not typically important for any postural correction. Orientation/positional tendencies are typically the most important to address.

[@whyuask9158]

@Aman Bhardwaj yes you do strengthen it but the point is to strengthen it with right mechanics. simply making the weak muscles go through hypertrophy wouldn't change the postural and functional defect itself

[@whyuask9158]

especially when it comes to postural retraining, it's never about isolation of a muscle. infact it's literally the opposite. you need to get the muscles working TOGETHER. you need to find the missing links in your kinetic chain and re learn proper movement. which will eventually strengthen the weak muscles too, in the right way, in a functional manner. not just to make the muscle bigger. sounds complicated bhai, but it really isn't. just move with your body, not against it

[@napakamu9670]

3:50 isn't that actually something you'd definitely want to avoid instead? You want 360 expansion of the ribcage for proper breathing, not elevation.

[@kaitlananderson4302]

I dont known if those rolling exercises are very practical for females..hurts the breasts a lot.

[@ChaplinPerformance]

Don't roll all the way onto your front or use you hand to stop before the breasts make impact.

[@t3chnica11y5]

how long does it take until you can fix this usually?

[@abubakarkhan1362]

60 to 30 days

[@nadddd2224]

@@abubakarkhan1362 really !!? Plz tell me what should I do 😭 !

[@NakAhsan]

Complex & clumsy

[@frs4131]

Gg

[@benchmarks1016]

Just do abs and glutes..

[@ChaplinPerformance]

Nope.

[@benchmarks1016]

Wow that was quick compared to my previous reply on another video

[@ChaplinPerformance]

Luck of the draw my friend