Fix Your Upper Back Posture In 6 Minutes With A Foam Roller

How to correct your posture, decrease neck pain, and relieve upper back discomfort in just six minutes a day! You will love these foam roller exercises you can do at home to improve your posture and decrease your pain. (Keep reading below for the link to my favorite foam roller)

Don’t have a foam roller yet? Here is the link to the one I recommend (used in this video): https://amzn.to/2WujDW7
(6 inch diameter and 36 inches in length)

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10-MINUTE DAILY POSTURE ROUTINE: https://youtu.be/jB1Yb9PMm-U

HOW TO CORRECT YOUR NECK AND SHOULDER POSTURE: https://youtu.be/5R54QoUbbow

HOW TO FIX YOUR LOWER BACK POSTURE: https://youtu.be/QumlJTVhVCc

HOW TO ELIMINATE MUSCLE KNOTS IN YOUR NECK AND SHOULDERS: https://youtu.be/9PC9Mn0VO00
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Poor posture can be a root cause for many issues we experience every day. Tension headaches, neck stiffness/pain, limited shoulder mobility and pain, and upper back pain are just a few of the common side effects resulting from poor posture.

WHAT IS GOOD POSTURE AND WHAT IS BAD POSTURE?
In its simplest terms – when I talk about “good posture“ I mean that if I were to look at your profile (look at you from the side) your ear should be straight over the tip of your shoulder. “Bad posture“ is when your head sticks forward, your neck starts to round, and your shoulders start to slump forward. Most of the time this is due to gravity, tight muscles in the front of the chest and shoulders, and weak muscles in the back and between the shoulder blades.

HOW DO I GET POOR POSTURE? WHAT ARE THE CAUSES?
As human beings, our whole world is in front of us. Think about it - from working on a laptop and checking your phone to prepping meals reading a book - most of what we do is in front of us and slightly lower than our head. This causes our shoulders to round forward, our necks to round forward, and our ear to come way out in front of our shoulder.

BEST STRETCHES AND EXERCISES FOR POOR POSTURE
The best stretches are those whose primary purpose is to reverse the posture listed above. That means we need to get our heads back over our shoulders and stretch the area that gets tight (through the front of our chests and shoulders). This is the purpose of the foam roller exercises demonstrated in this video.

ONE MORE IMPORTANT NOTE
Postural issues take A LONG TIME to develop. You're not going to develop these problems overnight. It takes months and even years for functional and structural changes to occur. That said, it takes a long time to correct the problem as well. It takes consistency. It takes patience. Focus on performing these regularly and don't be disappointed if you don't see long-term results immediately. Just stick with it, trust the process, and I promise you'll get better.

THE BEST FOAM ROLLER EXERCISES TO CORRECT YOUR POSTURE
All exercises are performed laying on the foam roller with the roller running from the bas of your skull to your tailbone. They are performed for 2 minutes each according to the directions indicated in this video.
ALL EXERCISE SHOULD BE PERFORMED PAIN FREE! If you experience any shoulder pain with these please stop them immediately and consult you local doctor or physical therapist for an individualized treatment plan that's right for you.

1. Overhead reaches - feel a good stretch through the front of your chest and shoulders; hold 10 seconds and then repeat.

2. "Jacks": slow and consistent movement up and down through as much range of motion as you're capable of.

3. Alternating overhead: slowly and consistently alternate lifting your right arm and then your left arm overhead.

Poor posture can be a contributing cause to other pain symptoms and discomfort. But it doesn't have to be! There's a lot that the right stretches and exercises can do to correct this problem and help minimize your discomfort.

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