Swayback Posture - Fix it for Good

[@neinbruderja7519]

Once again an absolute BANGER of a video. Sometimes, i miss your deep dives a bit, but I appreciate your efforts to appeal to a broader audience.

[@ZacCupplesPT]

Glad you are digging the vid and the new format. I’m toying with going a bit deeper in podcast form, but have to create time for this

[@trishc2370]

Thank you Zac, and everyone for your comments and questions - so much of the dialogue here is clarifying and helpful.

[@ZacCupplesPT]

Glad to hear!

[@mrsbootsworkouts]

Thank you for reminder about the posture! It is so important! I am flat footed, I wonder it that makes any difference..

[@ZacCupplesPT]

It will for the weight bearing stuff. May consider using ramps

[@hgracern]

Thank you ❤.

[@vanorsdelry]

Nick Cage's career just keeps getting more interesting.

[@ZacCupplesPT]

All those houses won’t pay for themselves

[@32Inchtallchicken]

Ngl you sound like the voice actor for lightning mcqueen ​@ZacCupplesPT

[@kaitlananderson4302]

Is it common to see pelvic tightness/pain with swayback posture? Would these exercises generally be helpful for pelvic/pain tightness as well?

[@ZacCupplesPT]

Well I can’t say one causes the other, it can happen

[@reyanrafiqpir2058]

Hey zacc i just loved the frog exercise works like magic, but should i train my hip flexors or hamstrings.. Since muscles can get tight or weak in sway back posture.. Something I read online😅

[@ismailb4334]

I can not thank you enough for explaining why femurs are biased to external rotation showing the pelvis model at 3:08 . It gave me an epiphany as I realized that my tight pelvic floor is probably related to my sway back posture. I am gonna spend the next few weeks doing your exercises to loosen up and correct. But after that, what would be some recommended strength exercises to build the mobility and deal with this in the long term? I assume a staggered stance deadlift would be helpful since it biases internal rotation? Would some split squat variations also help? Many thanks again!

[@ZacCupplesPT]

Glad this cleared some stuff up! For strength stuff, box squats and Landmine pressing and pull downs are big keys in programming this for my clients

[@flochfitness]

Dope!!!

[@ZacCupplesPT]

Thank you!

[@JerryCasamingo]

Hi zac. What are the upper airway/ cervical issues that can usually be attributed to being stuck in a swayback posture?

[@ZacCupplesPT]

Typically it’s forward head.

[@BrainHax]

Now personally, I have less internal rotation, high arches, People often say that I walk with puffing my chest out, which I have no clue about I don't have porch belly, but I have more of anterior pelvic tilt Also, I have less depth in squats, they are achy at hips, feel like I'm all jammed up in my hips Which of your videos will help me, gain more freedom in my hips, get more internal rotation and depth, also painfree deep squats?

[@ZacCupplesPT]

If you have an IR loss id still look at starting here

[@Murgot73736]

It sounds like DNS/Janda approach to a degree which I try to learn more about. But regardless I fail to understand the connection for every day life and how this can work if I’ve carved positions and motions for 40 years, with motor function engrams , neuromuscular inhibitions etc. I want to know the details if possible. Do you have a video explaining more of this or am I just lost?

[@ZacCupplesPT]

There are some similar positions. The moves here are a starting point, like learning any new skill. If you haven’t played guitar for 40 years it doesn’t mean you can’t learn now. Same thing here. The key to transfer would be progressing to more challenging activities that can bridge the gap

[@haxlwaxl997]

Hey Zac, when i am doing the walking wall squat what position should the hips be in?

[@lcaizaguano]

Hi Zac, Can these exercises be combined with weight lifting? What type of exercises and what not. Thank you

[@Tobiasholmdk]

Hi Zac, thank you for the video, great content. Doing the frog breathing I get tight scalenes during and the day after. Do you know what could be the reason?

[@ZacCupplesPT]

Likely too much neck activity during. I’d make sure eyes are subtly glancing at fingertips. Not lifting your head up to do it. Then, make inhale super quiet and not full. Don’t try hard on it. If you still notice neck, I would elevate the arms on a higher surface until you don’t notice it

[@andrewtate2595]

How do I stop it happening when I walk because I’m leaning pretty far back when I walk it’s especially bad downhill

[@CatJungi]

hey Zac! you have very interesting content especially for a person like me who has kyphosis and lordosis. I'm wondering what I can do about my ribs, my 3rd and 4th ribs on the left side stick out more than the right side and then it looks like I have very uneven pectoral muscles. I am 25 years old and I have noticed this 10+ years ago. Thanks for the information!

[@ZacCupplesPT]

Thank you so much for the kind words! Usually this involves a rotational limitation. The moves here are a good starting point!

[@yishujia186]

My swayback posture limits my rotation. Can I gain it back with these routines?

[@Maynard0504]

I had a hip injury (on my left side but it hurt all over my lower back) because of my swayback posture. Do these exercises on time folks dont be an idiot like me.

[@ZacCupplesPT]

Hoping this may be able to help if you are medically cleared

[@broly2079]

If i fix it can gaine some niches in hight? Thank u for the informations

[@gkkuter]

Can I build muscle with this posture

[@Rokia2003]

I hope this helps me. I’m miserable.

[@sooyt716]

Hi , can you tell me how to fix pigeon chest? Please

[@ZacCupplesPT]

It’s on my list!

[@adriangpuiu]

@@ZacCupplesPT i'll send the video to Elon Musk maybe hill fix his :D

[@ZacCupplesPT]

@@adriangpuiu hahaha now that’s smart

[@Greg-mv1pq]

Hey there! Why do you put sm in prone frog position (abd and external rotation of femur) if he/she lack of internal rotation of femur? Thx✌️

[@ZacCupplesPT]

You are pushing into the ground to recapture IR, so you are doing IR but from a less end-range position

[@joanneconroy2569]

Along with the correct stretches, will a back and hip brace help correct?

[@ZacCupplesPT]

Hmmm. Haven't tried it with patients. If there's a structural issue it could, but likely only in younger kids.

[@sobanmughal35]

hello sir i have fore neck , rounded shoulders and increased lordotic curve but when i stand normally my pelvis is also shifted forward and my posture looks swayed my upper rib cage is lowered so what should i do work on my lordosis or sway back posture

[@tongzilla]

4:09 hi Zac, what’s the rationale for pushing the elbow down in crime scene pose?

[@ZacCupplesPT]

To drive some IR from an ER’d position

[@tongzilla]

@@ZacCupplesPT seems like pushing elbow down drives ER of shoulder (lifting the hand off the floor) but pushing HAND down would drive more IR though?

[@ZacCupplesPT]

@@tongzilla Anytime you put force into the ground, you IR. So with weight bearing you are superimposing IR atop of ERs

[@jacobroshanmathew6368]

With the second exercise, are we not pushing a posterior thorax further posterior?

[@ZacCupplesPT]

Not necessarily. The wide stance at the pelvis expands the posterior lower outlet. And the wide arm stance minimizes rectus and pec strategy, so you get relative posterior expansion vs an orientation, which is what the swayback is

[@jacobroshanmathew6368]

Thanks Zac. Now makes sense, as the relative expansion would be crucial to create. Love your material. Appreciate it!!

[@dabi3654]

im day 4

[@yobrook6230]

Sir I had swayback posture for q long time,but I ignored it worked out intensely. Now I have huge adductors with but very little hams and glutes,I can't activate them even if I try to,will these exercise work on this issue. Also in my upperbody all my work goes on my foreams and very little on rest of areas? Any tips,exercise?

[@ZacCupplesPT]

Thank you for sharing. I would try some of the progressions in the vid

[@yobrook6230]

@@ZacCupplesPTplease do,it's really imp for me

[@GigaChad-em9qw]

For the crimescene pose, do you do each side?

[@tongzilla]

4:17 yes

[@ZacCupplesPT]

Yes unless you have an asymmetrical presentation

[@ZacCupplesPT]

Thanks!

[@vikramsamanta3780]

​@@ZacCupplesPT you didn't talk about the asymmetrical presentation in the video. How do you know which side? If the left hip flexor is tight or painful does that mean we need to do the right side or left side?

[@thoombro7]

Zack if someone has less than 90 degree shoulder flexion on left shoulder can we still do crime scene pose

[@ZacCupplesPT]

Unless severely limited yes. The arms are in a more abducted position, so it requires less “true flexion” space

[@thoombro7]

@@ZacCupplesPT getting rhomboid pain on left shoulder blade . Whatever i do i just cant get hip flexion or shoulder flexion to 90.my hip pops when i flex upto 90 degrees

[@ZacCupplesPT]

@@thoombro7 They you might need to get into less felxion in that case

[@taylorhall4643]

What if performing the crime scene position causes pain in belly button (sharp pain) might be from a minor hernia or potentially too much pressure from the tightness of the rectus abdominus that doesn’t want to let go. I’ve had swayback and rounded shoulders for quite some time. Any advice?

[@taylorhall4643]

@ZacCupplesPT

[@Rokia2003]

Use peppermint and lavender essential oil to relax those muscles then try again

[@Anthony-ts1bj]

Jeez that's how I sleep,hasn't fixed me...

[@ZacCupplesPT]

Might not be the best position to sleep on. Hope would be the active reaching makes a bit more of a difference

[@Anthony-ts1bj]

@@ZacCupplesPT I know brother it sucks,any videos on scapula winging? Mine is nerve damage so it's a losing battle but just curious