How To Correct Your Posture - 5 Home Exercises To Fix Your Posture

Poor posture can result in neck pain, shoulder knots/tension, and headache pain. As a physical therapist these are common complaints I treat in my clinic - oftentimes these issues correlate directly with a person's posture. Today I'm sharing 5 of my favorite exercises you can do at home to help correct these postural issues.
➡️ Here's an Amazon link to my favorite foam roller: urlgeni.us/amzn/drjaredfoamro...
OTHER VIDEOS TO WATCH AFTER THIS ONE:
✅ 10-MINUTE DAILY POSTURE ROUTINE: • How To FIX Your Postur...
✅ EXERCISES TO FIX NECK HUMP FAST: • Fix Neck Hump FAST Wit...
✅ HOW TO STRENGTHEN YOUR UPPER BACK POSTURE: • How To Strengthen Your...
✅ HOW TO ELIMINATE MUSCLE KNOTS IN YOUR NECK, SHOULDERS, AND BACK: • How to get rid of musc...
✅ 6-MINUTE POSTURE FIX ON A FOAM ROLLER: • Fix Your Posture Fast!...
As a physical therapist, I treat many posture related problems.
The thing is - people don’t come in to my clinic complaining of “bad posture“. People come into my clinic complaining of the symptoms that are typically associated with bad posture. Neck pain, knots in your upper shoulders, headache pain, etc. are typically related to poor posture.
These are the complaints for which people typically seek Physical Therapy help; little do these patients know how many of them wouldn’t be in any pain if they just spent some time addressing their posture!
Today on Tone and Tighten I wanted to discuss these postural issues - specifically what is poor posture, why you developed it, and some simple exercises you can do to correct this problem.
WHAT IS POOR POSTURE?
Poor posture is typically characterized by what we refer to as a “forward head and rounded shoulders“ posture. When you stand up straight and tall, if I were to look at your profile from the side your ear should be directly located over the tip of your shoulder. Your sternum/chest should be pointed up with your shoulder blades sent back. This is what “good“ posture looks like.
In this position, gravity holds your head squarely on top your neck with very minimal muscle activation required. This results in minimal tension, decreased muscle knots, and decreased muscle activation.
WHY DOES POSTURE MATTER?
Again, bad posture is typically characterized by a “forward head and rounded shoulders“. Forward head refers to the position of your head relative to your shoulders. It simply means that if I were to look at your standing posture from the profile view your ear would be out in front of the tip of your shoulder.
This typically causes a “rounding“ forward of the shoulder blades and an increased visible “hump“ in the upper back.
In this position, your head is not in an ideal anatomical location. Gravity would cause it to flop forward if not for some muscle activation to hold it up. So to prevent your head from flopping forward you must activate the muscles in your neck and upper shoulders.
15-30 minutes at a time this might be OK, but when you spend 8 - 12 - 16 hours in this position, those muscles can get extremely fatigued.
The result is increased tension in your neck, pain with movement, stiffness, knots in your upper shoulders, and even headaches.
HOW TO TREAT POOR POSTURE
The muscles in your body are highly adaptable to stresses placed on them or removed from them.
Our forward head and rounded shoulders posture typically results in what we refer to as an “upper cross syndrome“. The muscles through the front of your chest and back of your neck get tight while the muscles through your upper back and front of your neck get stretched out and week.
The treatment for this poor posture issue is to basically reverse our “upper cross syndrome“. We need to stretch where it’s tight (upper chest, front of the shoulders, and neck) and strengthen where it’s weak (rhomboids and middle traps - between your shoulder blades).
Here are 5 of my favorite exercises to help you overcome these problems. Push “Play” on the video above for a detailed description of the principles discussed in this post including an explanation of the following exercises.
(0:00) INTRODUCTION
(1:01) WHAT IS POOR POSTURE?
(2:05) SIMPLE POSTURE TEST
(4:10) FOAM ROLLER OVERHEAD
(6:41) FOAM ROLLER ANGEL
(7:26) DOORWAY STRETCH
(8:49) WALL ANGELS
(10:47) FLOOR ANGELS
Performing these exercises regularly will help to improve your posture. In fact many of my patients notice a significant improvement in about a month; it might be up to 3 months to see a remarkable improvement (it took your body a long time to develop poor posture; it’s going to take some time and effort to reverse this problem). You have to be diligent and consistent, but I know these can help you out!
Many people refer to a "hunchback" posture when talking about this problem. Here are more great exercises to fix "hunchback" posture:
✅ BEST EXERCISES TO FIX HUNCHBACK POSTURE: • Fix Your Posture! 10-M...

[@user-ui9dd2qi1d]

7:36 9:22 10:52 Just saved for myself the exercises which don't require a foam roll. Thank you for your video!

[@nad_05]

Hero

[@bish3167]

Tysm

[@Daishinkan10]

Maestro

[@Mohamed-kn6im]

Sultan

[@anasyusoph1464]

King

[@AbhikSethi]

Coming here after 1 year of doing this! I am back in shape! Can't thank this man😭. Love you sir!!❤️ EVERYONE BE CONSISTENT IN DOING THIS.

[@toneandtighten]

That is such great news! Thank you so much for sharing!

Did you do it every day? How much time a day?

[@temik96]

Same question

[@FebenLovesJesus]

@ImaginarY did you do any other exercises? And how often and how long did you do these exercises?

[@slicqk-390]

@@FebenLovesJesus I would probably say everyday in the morning . Your muscles tighten when you sleep.

[@thechangeofyes8179]

I’ve being doing these exercises for 1 month, every day, 3 times a day for 5 minutes each. This stuff definitely works and I’ve noticed not a big difference, but a HUGE difference!

[@mariegarni7563]

Thats motivating !

[@toneandtighten]

Oh, I am so happy to hear this! Thanks for sharing.

[@skk3219]

@@toneandtighten Sir I have a length of 170cm foam roller 36cm or 24cm is better?

[@visible6258]

can i do 5 times a day ? i think i want do more but scare if it can make other problem..(btw sorry my english ) hope you understand

[@asha2231]

@@visible6258 hi...did u buyed that foam roller too???

[@JazzSparky]

Good solid advice, mate. I feel daft for having always thought my posture was just the way I am and would take years to do anything about. The doorway stretch in particular has made an immediate difference for me. I do full body workouts and think I've evened out the strength in my back and chest, but didn't see the results I wanted in my posture until now. I'll never underestimate stretches again.

[@toneandtighten]

Thank you! I hope you see an improvement with these exercises, JazzSparky!

[@drunkturtle]

7:36 Door exercise (3 reps hold for 20secs) 9:21 Wall angels (1-2mins) 10:53 Floor angels

[@toneandtighten]

Thanks for helping others out!

[@user-pn5iv7zc7t]

@@toneandtighten thanks for helping us My mother always told me u r becoming old by bad posture My neck bone and back bone in now becoming straight thx ❤ from 🇮🇳

[@virendrasharma9628]

@@user-pn5iv7zc7t same problem with me I am also from india

[@hamborger5099]

@@user-pn5iv7zc7t same I I'm only 12 I'm even Taller than My Mom Really Hard to Look Up Straight

[@marsattacksowe]

@@hamborger5099 maybe by a poster shirt, do some push-ups, stretch every morning

[@adriana-mj4eg]

These exercises hurt so bad, I’ve had bad posture my whole life and only now i’m fixing it. Great video 👍🏻

[@toneandtighten]

I hope these exercises are helpful for you, adriana!

[@arexx3794]

Lol

[@randominoh]

What about now Adriana did you fix it ?

[@ibrahimchafik2293]

​@randominoh she is dead 😂

[@abeehaahmed1536]

​@@ibrahimchafik2293 how would u know

[@caelenselke-minogue]

One thing a lot of people don't realize about poor posture is that it can also effect your mood and your confidence. I've noticed that when I walk with good posture I involuntarily move with more purpose, I feel more confident in my surroundings, and more people will notice or move out of my way in a crowded hallway. It also makes you look more sure of yourself which will cause people to regard you with higher esteem and can make you more attractive.

[@toneandtighten]

That is so true! Thanks for sharing!

[@ryukobestwaifu3319]

That's true I tried it earlier and I felt more relaxed in public but it's annoying keeping the posture up because I get tired. I looked it up and there are studies done on this so its not just placebo effect it's a real effect that proper posture gives you.

[@CleverMindssubscribe]

Yep!

[@angiesmith3183]

I am so happy I found you! I have been having chronic pain for a few month now and was almost ready to call my doctor! After the first go-through, I know this will work! It has already made me aware of how much tension I have in my back, chest, shoulders and neck! Thank you, thank you, thank you! ❤

[@toneandtighten]

You are so welcome! Happy to help!

[@toneandtighten]

This has helped many of my patients and I know it can help you, too! Thanks for watching and be sure to leave your comments below! (Be sure to check out my ALL NEW 10-MINUTE DAILY POSTURE ROUTINE: kzbin.info/www/bejne/oHOUipVvhbKgY7c . Hope it helps!!)

[@GrungemanBaby]

Dude you are the man!

[@teresawright6805]

Hi I have terrible posture and I go to the chiropractor all the time but I’m thinking that if I do these stretches and exercises this might help me to keep my chiropractic adjustments better. I got a roller and have started this and boy does it really stretch my chest. I can really tell I need this. My question is how many times a day should I be doing these ....I didnt here you tell us that. I’m thinking 3 times a day....would that be too Much? Thank you so much in advance ☺️👍

[@marymccammon5875]

I have left shoulder and left rib pain probably posture but it won’t let up . What do I do about the rib pain ?

[@NK-tr8mu]

Good information. Keep it up. PLEASE ADD SUBTITLES.

[@ceciliatedoldi4565]

Teresa Wright Thank you, I will definitely try them out. Is this daily? Will it work on an 68?

[@Becky-ll1vl]

Jared, thank you for the great coaching with this stretching video. It’s easy to let stretching go because “I don’t have time” but at 78 I’ve decided my health and fitness are worth the time so I am motivated to start stretching and stay consistent. I think it will help with other exercises I’m doing and generally make me feel better.

[@toneandtighten]

You are very welcome, Becky528! I love that you have decided to take better care of yourself and focus on your health and fitness. It will make a huge difference and stretching is always beneficial!

[@goutfromfriedokra]

@@toneandtighten are these 5 exercises suffice, and does 90% of to reduce kyphosis? Add strength training with it?

[@kari991199irak]

Note to myself: Stretch exercises (2 mins) 5:04 foam roller with towel overhead 6:49 foam roller snow angel motion 7:36 doorway alternative Strength exercises (1 - 2 mins) 9:21 phase 1 wall angel motion 10:54 phase 2 dive motion

[@SS-kg8rj]

Thanks

[@JR-zw2vb]

This!

[@EyprzTV]

Nice

[@garethmorris6314]

Many thanks,cheers.

[@Zakariaaaaaaaa]

how is your back poster now? encourage me so I can start too!!

[@benemler]

Man I cried with tears of joy from the relief I got from this! Thank you!

[@toneandtighten]

Wonderful news, Ben!

[@benemler]

@@toneandtighten do you have a video on clicking shoulders? If not, who would I go see for that?

[@fewkeyfewkey5414]

@@benemler fr I have those as well

[@broguy9164]

How long did it take out of curiosity

[@angiesmith3183]

Same! After one time! 🎉❤

[@RONXOp]

Good to see that im not alone with poor posture 😂🤣😂😂

[@toneandtighten]

It is quite common!

[@RONXOp]

@@toneandtighten releaf

[@Emilysskdkjdn]

I also have a poor posture

[@mehakdadwal6920]

I also

[@animelife3611]

We anime watchers shouldn't even question why we have poor posture😹😹

[@SolarisNXN]

Guys, these exercises REALLY WORK! I did them for just one week to get rid of months of headaches and they went and I started sitting straighter! I’m going to start again for my posture tomorrow! Love your content so much!!!

[@toneandtighten]

Thanks so much for your kind review! I am so glad you found these exercises helpful!

[@zascuzza]

Hi, can you tell me what exercise did you did first? Im in confuse to which one should i start first

[@jodyscott1584]

This exercise really really works

[@meg4624]

Hi its Helen here... i prayed about my posture lots and asked God to help me and give me wisdom - I know God led me to watch your video - i did the excercises as best i could - thank God and thank you - the good results were / are immmediate. Blessings... keep doing what your doing - God's gifted you to do this... its helping people - i know this for sure...

[@toneandtighten]

Thank you so much for such a kind comment, MEG!

[@stonecoldhitman7662]

This video has made a huge difference in reducing my neck and shoulder pain. thank you.

[@Suribot]

This man has serious commitment towards helping people!

[@toneandtighten]

Absolutely! It is what I love to do!

[@Anirdhsukumar]

@@toneandtighten and not for getting income from youtube ??

[@user-jf2nd]

@@Anirdhsukumar 😑😑

[@selpak3138]

@@Anirdhsukumar mfw people make money

[@colRobinOlds]

@@Anirdhsukumar lol he got like 20$ for this from KZbin (maybe less)

[@adgeyuk9803]

Been doing this for almost a month now, I suffered with back pain, not only is the pain gone but my posture is realigned. Thank you so much for this video 🙏

[@toneandtighten]

Wonderful news, Adgey uk! So glad this is helping you and thanks for sharing!

[@Baff0000]

@@toneandtighten Just found ya. Hope this helps me. If I could get to you, I would, sadly I don't live in the states.

[@omonabada8891]

Thanks so much, just came across this video just for two day back pain gone.Thanks so much for this video!!

[@nuerninja725]

@@toneandtighten how many times a day these exercises should perform?

[@enelanonimato]

Can you please share how many times a day you did the exercises? By the way, I sincerely apologize for any possible mistake, I'm still learning English; feel free to correct me if you wish to.

[@helenbajorek335]

Thank you so much! My head is foreword and when I drive, my head is up and I have been getting lots of pain in my neck while driving! Thanks again!!! ❤

[@toneandtighten]

You are so welcome!

[@artd.1498]

Thank you for the video. This gives me hope. At 72 and with years of poor posture and forward head position, I do not have much hope that things can improve. This past year I put in considerable effort to improve things, including these stretches, but with little noticeable change. Discouraging. Maybe with more consistency a bigger difference will occur this year. Thanks again.

[@afifairfan6876]

Recently, my upper back fatigue and my neck fatigue has just gotten so bad and I feel listless all the time. Your channel is helping me to consciously regain the proper posture plus positivity! You are so elaborate and easy to understand too! Thankyou. Keep it up! Subscribed right away! :)

[@toneandtighten]

You are very welcome! I appreciate your kind comments and I am happy to help!

[@rohangarg6312]

This guy is like Jeff from Athlean X except he provides much more informative stuff and doesn't try to loop you into some kind of program.Exercises are clearly explained and something even a ordinary joe can understand.Glad I found your channel!

[@toneandtighten]

Thank you, Rohan Garg! I am glad you are finding my videos useful!

[@HawaiianSundayz]

Omg I love you!!!!!!!!!!!!!! 4 years later and still works, life saver !!!!

[@oussemafarhat4]

hey man, i did these exercises for a week, (i went harder with the reps, longer reps), and am already noticing a big difference, i even feel healthier, and taller, and most important more confident about my posture,... appreciate ur videos

[@toneandtighten]

Great to hear! Thank you for sharing!

[@seniorlady39]

These exercises look great! I’m a long time exerciser and have always stretched. Recently had heart surgery and couldn’t do much more than walk for 3 months, which I did! Now in cardiac rehab and due to all those years of exercise and eating a good diet, I’m right back into it. However I realized that my posture definitely suffered from a lot of sitting, etc, and experienced a lot of the upper back discomfort you described at the beginning. Plan to start these stretches later today. Thank you so much for showing and explaining them.

[@toneandtighten]

You are so welcome! I hope these exercises help and thanks for your comment!

[@nanaycooks5800]

thank you so.much. i have bad poature since my masectomy last frb 2022. this surely is great help to me

[@shyikiversace1058]

5:50 7:10 7:55 11:00

[@toneandtighten]

Thank you for helping out!

[@minbajpathan52]

thank you for saving my time

[@pratamalarantuka]

What name exercise for that every exercise?

[@jahbless4063]

I wish I read your comment lol 😂

[@irenemartinez1061]

ᴡᴀᴠɪᴇsᴛ ᴘʟᴀʏᴀ ᴘɪᴍᴘ ᴏғ ᴅᴀ ᴄᴇɴᴛᴜʀʏ Close to right but no, times are off by Atleast a min and you missed a whole workout at one point

[@OverlordAshley]

Man, can't wait to try this! I've had it rough since I used to game A LOT as a teenager. Now my back is killing me after a day of standing around teaching. Ordered a roller and yogamat and I can't wait to get started. Thank you for your easy to understand video which I can do in the comfort of my own home ❤

[@toneandtighten]

You bet! I hope it helps!

[@yussifibrahim6637]

You’ve heal me completely

[@atherdoshi4590]

Thanks mate! excellent set of exercises, I have just started and I feel they will sort out my shoulder pains and bad posture.

[@toneandtighten]

Great to hear! I hope they do help and thanks for commenting!

[@hayetbelleili6124]

The best and safest exercises I came across ! As a personal trainer and experienced fitness and pilates instructor I would say there's no safer and accurate exercises than this! Thank you for sharing your knowledge to help others. Rose Bell

[@toneandtighten]

Great to hear! I am glad you find these exercises helpful and thanks for your comment!

[@emilythesongbird2306]

Thank you for these simple and supportive suggestions. I woke up with horrible shoulder/neck pain. I will follow your suggestions daily and change my postural habits.

[@toneandtighten]

You are welcome! I hope these help!

[@brandone522]

Just came across your channel and it’s great! Been doing the exercises and they’ve been very helpful! I do notice when I’m doing the strength on the ground that my lower back gets tight right above the glutes. Is that “ok” or should I not be doing them? No pain, just gets tight.

[@handsomeawkward1822]

I have been taking steps to better myself over the last couple years (stuff like quitting drinking, getting to a reasonably healthy weight, maintaining good friendships and ending not so good friendships, and regularly doing educational activities like reading and taking classes). Fixing my HORRIBLE posture is up next (it probably should have been higher on the list, but better late than never, right?). I got through a couple of the stretches and exercises that you showed. I couldn’t do much, but it’s at least a start. I look forward to making this a part of my regular routine and hopefully progress will happen. Thanks for the great video and please wish me luck!

[@toneandtighten]

You are welcome! I hope you start to see great results with these exercises.

[@w.m.aslam-author]

I spend a lot of time writing at my laptop; this is really helpful. Thank you for sharing!

[@toneandtighten]

I'm glad this is beneficial for you! Good luck with all your writing!

[@brokendestiny0163]

I'm saving this video in playlist I think it's helpful thank goodness

[@nancyirwin3150]

Just wanted to say, as someone with very limited vision who has always had poor posture because I spent the majority of my childhood looking at the floor in order to keep myself safe, I really appreciated your descriptions. Will definitely be giving these a try. Have been working to correct my posture And wasn't sure how to strengthen those back muscles because they felt very tired when I was trying to stand up straight.

[@toneandtighten]

I hope you find these helpful!

[@ianizer96]

Thank you for uploading this it really is something I need to implement for myself!

[@toneandtighten]

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

[@bluetrapp9502]

Love the doorway one! As I'm pregnant I don't feel totally comfortable with all of these, but the doorway one is so incredibly easy I might even add it to my routine to do for a few minutes every day.

[@toneandtighten]

Great, Koda T! I hope it helps and thanks for commenting!

[@michaeltonetti8073]

Jared demonstrates well. I see a few details that may help. The deep column extensors have to stack the vertebrae to extend the ribcage for the shoulder blades to drop down to where the serratus anteriors can stabilize them. The serratus anterior muscles engage when the arms raise. Pinching the blades back with the rhomboids and mid traps can inhibit the serratus anteriors without either raising the arms or consciously engaging them to co-contract but all shoulder bade stabilization muscles rely on a neutral ribcage (high in the front).

[@FantomDX69]

this is very helpful,I am doing these on regular basis now I am hoping that it gets better...

[@ellarae6450]

Thank you. I love physical therapy. It is a great alternative to doctors, drugs, and misery.

[@toneandtighten]

Ella Rae - Thank you so much! It's so nice to hear from a someone who loves physical therapy like I do!! :) I appreciate your comment and kind words. Have a great day.

[@patriciasmith4220]

Many of us cannot get down on the floor to exercise, so showing us how to do the exercises using the door and wall are excellent. Thanks and keep up the good work.

[@toneandtighten]

Patricia - thank you very much! I am happy that you found this video helpful! Thanks for watching and leaving a comment.

[@sibylkat]

When I travel, the door exercises keep me on track. But I do love my foam roller.

[@SterlingXC]

Considering the earth is horizontal for as far as you can see, pretty sure there's enough flat surface for you to get down on.

[@patriciasmith4220]

@@SterlingXC I'm OLD. Plus there a lot of handicapped people. Get a life :(

[@malikes4591]

@@SterlingXC you goofy little gremlin

[@louisparra4398]

This help , I'm 66 yrs and have back problems, denerate lower& mid disk and a torn rotary cuff, the wall exercise is difficult tho,but I'm going to keep trying, thank you

[@lenawinton8812]

I have AS, and I was looking for a video to help me with my posture. I appreciate how detailed and informative you were in this. Thank you for sharing 🙏😊

[@amarpatil8647]

what is the result.I am also AS patient with bad posture

[@vlw4165]

Found this video a few days ago and am already seeing good results with my neck tension/headache issues and I'm encouraged that I will be finally be able to overcome my lifelong poor posture--something I have struggled with to no avail since my teens. My question is, how long do we work the opening of the chest muscles before moving to the more strenuous exercises, like the one on the floor when you're arching slightly and pulling the elbows back? How do I know when it's time to move on to an additional exercise?

[@toneandtighten]

I'm thrilled you've been making good progress, Victoria! I would give this 3-5 days of consistent performance and then start to add in some of the other more-strenuous exercises. Hope you continue to see good results from it!

[@tp5805]

How is it going

[@V21IC]

I guess when previous ons get easier- in fact, that's what he said

[@SolarisNXN]

Omg this was me too. Tension headaches went on for months and ONLY this video after a week helped them

[@hellojnet]

Thank you ! This relieved unbearable pain I had in my neck

[@toneandtighten]

Oh I'm so glad! I know these tips can really help with a lot of things. Thanks so much for commenting!

[@jimmyb3311]

how long did you do this routine until you started feeling better? I too have really bad pain that runs along my entire spine.

[@juliebrady8583]

Glad I caught this again. I'd forgotten how to do these exercises correctly.

[@peterefkarpidis9568]

Really helpful, have started doing these exercises for a week now and have witnessed some pain reduction, will continue to do them religiously as the results have started showing up! Thanks so much Dr Jared!

[@toneandtighten]

Keep it up!

[@aaronfleming1574]

Thank you so much for this video. For years I've had an awful posture. After the first workout I could feel the back muscles hold my chest up. And when I rested my body well standing I didn't slouch

[@toneandtighten]

You are very welcome, Aaron! I am so glad you are finding this helpful and thanks for sharing.

[@rayyanmyth7589]

I want to say thankyou so much to this legend.. After loosing a lot of weight I realize I have a bad posture I got this video shared by my friend and thank god... Now I have a good posture and the neck pain is gone.. THANKS DOC👍👍👍

[@toneandtighten]

Wonderful news! You are so welcome!

[@roknrony]

LOOSING?

[@jonjeans8011]

Thank You for this.

[@silverwear]

gonna start my life back up this new year, havent been taking care of myself so im doing it before it's too late. good start right here

[@toneandtighten]

Great goal and good luck!

[@graybow2255]

After doing the back-to-the-wall exercise, I felt my muscles burning.

[@shericathcart6073]

This was so helpful! I have suffered long with these muscle knots! Now I can finally get some relief! I really appreciated this.

[@toneandtighten]

Sheri - I am so glad that it helped! Thank you for watching and leaving a comment - have a great day.

[@lollolovic2422]

How many days were you doing these exercises?

[@cherryanntrayler5776]

Thank you for sharing! I am using your 0:00 videos and have purchased your recommendations, it’s amazing how much better I feel!!

[@moocow2oo426]

I just tried a bit of phase 2 and it really does feel great! Instant sub and saved this to a playlist so I can come back to it again. thanks for the info!

[@toneandtighten]

Wonderful news! You are very welcome!

[@EjaxPlus]

Stretch exercises (2 mins) 5:04 foam roller with towel overhead 6:49 foam roller snow angel motion 7:36 doorway alternative Strength exercises (1 - 2 mins) 9:21 phase 1 wall angel motion 10:54 phase 2 dive motion Just a tip, depending on your yoga mat thickness (when all rolled up of course) you can use it as alternative to foam roller. Worked for mine.

[@toneandtighten]

Thanks for helping others out!

[@vikramrajani3872]

Thanks brother

[@jaswanth2732]

Thank you

[@skk3219]

@@toneandtighten Sir, I have a length of 170cm foam roller 36cm or 24cm is better?

[@hannahalvarez48_]

every what time?

[@indskab]

Damn this is really working! I just transformed from a Gollum to a Gondorian ranger!

[@toneandtighten]

lndskab - BEST COMMENT EVER! I am so glad that it helped! Thanks for leaving an awesome comment!

[@imiande5417]

I love the nerdness I so identify with in this comment

[@hennagal7360]

So funny 🤣

[@Nixie_536]

😂Mercy be👌🏻

[@judettepierre6132]

Thank you very much that's help me

[@Iva_McGovern]

Thank you! Please talk about improving posture with these workouts along with how to breathe properly. Thank you again!

[@rburakd]

Thank you Michael Scott. You are an awesome boss

[@madzlife18]

Thanks for giving the information about how our muscles and joints work. I really appreciate the time & effort you put are putting in to explain the simple but effective exercises.

[@toneandtighten]

Madhura, thank you so much! I appreciate your kind comment and I am happy to hear that you found it useful.

[@Rapstiss]

I feel amazing after trying this just one time! My posture is fairly good - been dancing for 45 years! - but this was such an endorphin kick! Will definitely be adding a foam roller to my daily warmup routine. Thanks for this!

[@toneandtighten]

You are welcome, Amanda! I love to hear you are feeling good after trying this!

[@khanismalik]

One of the best posture correction video sir.

[@gabrielle9953]

This video was the best I've ever received thank you very much I will work on that plan thank you

[@toneandtighten]

I appreciate that so much!

[@dannyglover9151]

Start at 4:09

[@toneandtighten]

Thanks so much, Danny!

[@eminetbegeta4743]

Danny Glover I like such kinda comments, thank you🙏🏽

[@phillipedias2917]

The hero we need

[@janyevi3151]

Thxx

[@bobkessler5279]

Phillipe Dias Portland is 2

[@phoenx333]

Thank you. I really felt the stretch in my shoulders and felt some relief. I will definitely try to do this regularly to fix my posture.

[@toneandtighten]

Wonderful! I am glad you enjoyed this one!

[@PARTH794B]

These people forces me to think that they are actually who are making my life better not the college i am going , not the efforts i am putting to score marks automatically these all ******** things , thank u sir for not just improving my posture my pain which i was going through all these days but also to look at the world as it is and what i actually need .

[@noemimolnar3253]

I'm working at an office where I sit in front of the computer 8+ hours a day (+2-3 hours at home) and in the last few months my posture just got worse and I have back pain all the time. I've done these workouts today and oh my god, it is so much better now. My shoulders feel a lot lighter and I can stand in a good posture finally (in the past few days I cannot even stand straight, because my back and shoulders hurt so much). I'm going to do these exercises every day from now, I hope that I will see an improvement in my posture in a few weeks. Thank you for the video!

[@toneandtighten]

Desk jobs are hard, Noemi! I usually tell patients you have to get up and move for 5 minutes every hour. Stretch backwards over your chair and pull your arms back behind you. You'll be surprised how much it helps. Also, if you have a foam roller this sequence will blow your mind: kzbin.info/www/bejne/bqDXhZeJaqmbe5Y&lc=Ugw3Y4q4OT7UxbYPXtF4AaABAg Thanks so much for your kind comment and I wish you continued success!

[@sarah-tv1fh]

7:50 door stretch - 3 reps hold for 20secs 10:08 wall angel - feet 15 cm away from wall, head + knuckles + elbows against wall, 1-2mins 11:03 floor angel

[@toneandtighten]

Thanks for helping others out, Sarah!

[@dimitrisk6217]

@@toneandtighten hey I am about to start a job as baggage handler the average bag will be 35 kg do you think it will make me have any long term problems, I can't thank you enough if u reply anyways thanks for your time.

[@kpopscenario1406]

Tyy

[@MrNight-dg1ug]

@@dimitrisk6217 Lift with your legs not your back

[@Riqueee24]

What’s the time limit on the floor angel ?

[@ardaismail193]

I just saw this video and it looks really good. The comments help as on other videos most people saying it is not working. I’m going to try these exercises later 👍 :)

[@toneandtighten]

I hope you find them helpful!

[@tthh3512]

Thanks Michael Scott!

[@bobfranklin2572]

My posture's so bad that standing properly disorientates me and makes me feel dizzy and off balance

[@audiosvrs8486]

Same 😔

[@chfsunf1ower296]

Same bro

[@joanclaro5010]

same

[@chaizgabyano3243]

Same

[@jeetendramohanty9916]

Same here

[@leighwhite6700]

One of the best and simple vids to do and refer people to. Thank you.

[@toneandtighten]

Leigh - thanks so much! I appreciate your comment and thank you for sharing it with others - that means a lot to a KZbinr like myself! Have a great day.

[@talulot]

my back feels good after trying this for the first time!! thank you! 🥺 I'll try again tomorrow

[@toneandtighten]

That is great news, Gia! I am so glad this was helpful for you!

[@NigelV1]

Best video for posture I've ever seen. Felt the posture going back into position the first time. Can't thank you enough. ❤

[@toneandtighten]

You're so welcome!

[@jbeansprout]

After how many days of doing this

[@hennagal7360]

Wow these are the pieces of my posture puzzle i have been missing - subscribed , shared and gave a "thumbs forward" 👍🏻👍🏻

[@toneandtighten]

I'm so glad I can help you out, Henna! Thanks so much for liking, commenting, and sharing - it means a lot to me!

[@jombangrawalele]

My back felt more relaxed just after see this exercise, I'll try to do it everyday

[@toneandtighten]

Glad to hear that! I hope these help with your posture and thanks for your comment!

[@illingr]

4 years later and this video is still great. Thanks for making great content.

[@toneandtighten]

Oh, wonderful to hear!

[@kgdskb]

Thank you so much, Dr. Jared Beckstrand! ❤

[@toneandtighten]

You bet!

[@myamichelle6201]

this looks like it feels so good

[@unclejoe3397]

Very helpful. I will continue with these. Thanks.

[@toneandtighten]

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

[@alkaholic4848]

Never seen posture issues explained as well as in this video. Excellent demonstration.

[@toneandtighten]

Glad it was helpful and thanks for commenting!

[@klote82]

I was bodybuilding for 15 years and after covid I completely stopped. Being locked out of my gym for a year messed my head up. I have a desk job and I also have my own business and im always sitting at a desk. Being 6'3 too doesnt help, but ive developed bad sitting posture and I only started doing these exercises yesterday and I felt great for the rest of the day. Im going to try and do these each morning before my newborn wakes up! Thanks for the video!!!

[@toneandtighten]

You are welcome! I hope you see great results!

[@takagakieari1123]

I wish you guys could understand how I love this thing that I got last month, best creation ever

[@jaggerjack61]

Yeah fleshlights are great aren't they?

[@fraserdouglas9774]

@@jaggerjack61 lmao

[@joshuanavarro6113]

@@jaggerjack61 bro??

[@johanna-yr8bx]

I'm a person who works out but I still haven't reached my goals but I've been working out for 17 months now. Just a few day back I realized that my posture was bad, like I had the neck bump and it was not looking good. The last exercise he told was hard, I actually did it and it's not that hard for a person who works out. But I realized it's the best exercise for a good posture. Gl to anyone who's gonna try this:))

[@toneandtighten]

Good luck to you!

[@mr.non-obvious7872]

You rock dude , keep up the good work I've been having issues with my lower back and shoulders.

[@toneandtighten]

Thanks so much! I appreciate your support!

[@CCatCupcake]

5:26 Foam Roller Overhead 6:51 Angels without foam roller: 7:38 Doorway Stretch (8:10 mid-range / 8:20 low) for strength: 9:23 wall angel 10:57 Floor Angels

[@toneandtighten]

Thanks for helping others out!

[@NeelSea]

This is the best video I’ve found. I’ve been doing these everyday and I feel fine until I sit down. No matter what, my neck starts killing me and get headaches from sitting. If I try to keep my head back it feels extremely tight in the back of my head/neck. Help!! Is there something else I should be doing or wil these exercises eventually help w the sitting?

[@TheMedicareNavigators]

Thanks, for the exercises!

[@toneandtighten]

Martin and Associates - You are welcome! Thanks for stopping by and leaving a comment.

[@aleksandarmanov411]

Just found your video - i made the excercies and felt amazing. My breathing is better now and everything else too. Thanks!

[@toneandtighten]

Great to hear! You are welcome!

[@sharmainejuanito5067]

I have a poor posture and my back and shoulder always hurt. I'm glad I found this video It felt so good doing the exercises. Thank you sir.

[@toneandtighten]

You are welcome! I hope you see great results with these!

[@donaldstorm4959]

This is some good stuff I have to get back to it I need to Memorize it.

[@toneandtighten]

I'm glad they help you, Donald Storm!! Thanks for commenting.

[@fakeworld1868]

i just got your video now and without working out, i am very impressed by your lovely and kind nature, stay blessed🤗

[@toneandtighten]

What a kind comment, wish mish! Thank you so much! I hope these exercises help you!

[@Anonymous-bw8dj]

This was very helpful the first try. I had multiple vertebrae dislocated over a year ago doing hang cleans in the gym. This almost instantly helped with pain and posture. I'll be continuing this hopefully for a permanent cure. Hope it helps my lower back injury as well caused by sudden trauma, multiple muscle knots and popping.

[@toneandtighten]

I am so glad you found this helpful and thank you for sharing!

[@charlescampbell1319]

Fantastic vid👏🏻👏🏻...best KZbin channel in your field by a long shot

[@toneandtighten]

I appreciate that so much!

[@mood_ginx6514]

Me watching this sitting in my bed with poor posture-

[@toneandtighten]

Get up and do these exercises! I hope these help you!

[@btsarmylovejimin4489]

@@toneandtighten hey that's my first time on your chanel what can i do when i am always on my phone, on the coach with pure posture? Especialy it is quarantine and can do that excercise and than lay down again with bad posture? And how many days i will see even little changes?

[@aucata268]

Same

[@sagnikroy372]

Failure guys 🤣🤣🤣

[@DarkVengeance27]

That’s me right now

[@awaisamin2633]

Great video man! I have been doing this for a week and feel better, just one question, do we need to each exercise just once daily or we can have multiple sets of each exercise daily?

[@carlosmarara5798]

Appreciate your help Jared,I just saw this video and tried all the exercises and they just changed my life💯🔥

[@toneandtighten]

Great to hear! I love that good news!

[@duocphamtruongtho4462]

thank you for the great coaching with this stretching video!

[@toneandtighten]

My pleasure! I hope it helps!

[@thrivonsanchez]

Thanks for this 😊 it has helped me when my back feels stiff and hunched. Definitely subscribing 👍🏼

[@toneandtighten]

You are welcome! I am glad this helped and thanks for your support.