How to Improve Your Posture to Live Pain Free

Name: How to Improve Your Posture to Live Pain Free
Rating: 4.6 (6 reviews)

Improve Your Posture With These Simple Exercises and Stretches!

Created byChris Vanderford

Last updated 1/2023

English

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What you'll learn

Correct sitting posture to help relieve joint pain
Correct standing posture to help relieve joint pain
Stretches and exercises to help relieve joint pain
Stretches and exercises to increase joint range of motion and flexibility
Stretches and exercises to promote good body symmetry and alignment

Course content

5 sections • 18 lectures • 40m total length

Introduction0:36
Explore movement analysis, postural training, and gait training to decrease pain and improve mobility, using hands-on treatments for athletes, weekend warriors, and the everyday person.
Medical Advice Disclaimer1:26
While I am a Doctor of Physical Therapy, this course is not medical advice because I am not treating you as my patient individually. The course provides general educational information only. Please be careful when doing these stretches and exercises and consult with your doctor or physical therapist if you feel any discomfort or pain.
Back Pain Prevention Tips5:16
Learn back pain prevention tips by combining a healthy diet and weight management with staying active, warming up, maintaining proper posture, lifting with the knees, and avoiding twisting.
Back Pain Prevention Quiz

Correct Sitting Posture2:09
Adopt a four-element sitting posture: pelvic tilt with a subtle lumbar curve, thoracic alignment, shoulder blades back and down, and a chin tuck with ears over the shoulders.
Good Standing Posture2:49
Master good standing posture by aligning the pelvis, upper back and ribs, and shoulder blades, then position the head with ears over the shoulders for a pain-free stance.

Wall Slide Exercise2:15
Perform the wall slide exercise to engage the lower traps, align the shoulder blades in a y shape, and reduce overactivity of the upper traps to support better posture.
Serratus Press1:29
Quadratus Lumborum Stretch2:55
Learn two quadratus lumborum stretches to improve posture and ease lower back tension, including a diagonal reach stretch and a chair-based version, held 30 seconds to 1 minute per side.
Middle Trap Exercise1:27
Strengthen middle trap to improve shoulder blade positioning and posture, lie face down with towel under forehead, keep blades down while squeezing toward spine and lifting arms, 2×15 reps.
Kyphosis Correction with Towel2:38
Use a rolled towel to lie along the upper back and reduce kyphosis, with a chest stretch and 1–2 minute holds to improve posture and reduce shoulder impingement.
Child's Pose2:59
The child’s pose stretches the chest, shoulders, and upper back to counter forward posture. Use a foam roll for a deeper shoulder and upper back stretch, with knee considerations noted.
Lower Trap Exercise1:46

Hip Flexer Stretch3:36
Stretch the hip flexors to improve posture and reduce lumbar curvature by promoting a neutral pelvic tilt, via kneeling, standing, and lying stretches held 30 seconds to a minute.
Butterfly Stretch1:44
Perform the butterfly stretch to improve hip external rotation and groin flexibility while sitting upright, with a straight back, and hold for 30 seconds to a minute to enhance posture.
Pelvic Tilt Exercise1:52
Practice pelvic tilt while standing and walking to protect your back, improve standing posture, and train core nervous system pathways for safer lifting, running, and movement.
Hip Adductor Stretch1:42
Calf Stretch3:01
Improve standing posture by lengthening the calf and Achilles tendons through targeted stretches, including wall and floor variations, with attention to pelvic tilt and a straight back.

Requirements

A desire to reduce joint pain and increase flexibility
A dedicated space to do exercises from the course

Description

In over 15 years of treating patients as a certified physical therapist, I've learned that ALMOST EVERYONE can improve their posture. From sitting and standing in awkward positions to simply sitting too long, this course will help you improve your posture and prevent joint pain.

Not only is improving your posture important in terms of how you present yourself, but it can even make the difference between whether or not you have chronic back pain and other joint issues as you age.

If you spend most of your work day sitting at a desk then this course is for you.

Even if you don't spend most of your day sitting, this course will teach you how to improve your standing posture as well as improve the range of motion of your most important joints, which can have a massive impact on your quality of life, even if you are not currently experiencing joint pain.

In this course, you will learn simple stretches and exercises that will improve both your sitting and standing posture, so that you can live a healthy pain free life!

I encourage you to join the course, and learn how to stay pain free for life. Your body will thank you!!!

Who this course is for:

People experiencing discomfort from sitting too long
People with chronic back pain
People with chronic joint pain
People who have to do repetitive motions for long periods of time due to work
Anyone who wants to increase joint range of motion and flexibility
Anyone who wants to improve body alignment and symmetry

How to Improve Your Posture to Live Pain Free

What you'll learn

Explore related topics

Course content

Introduction3 lectures • 7min

Sitting and Standing Posture2 lectures • 5min

Upper Body Posture Exercises7 lectures • 15min

Lower Body Posture Exercises5 lectures • 12min

Conclusion1 lecture • 1min

Requirements

Description

Who this course is for: