tired of bad posture you can do something about it bad posture not only looks bad but can actually cause pain and sometimes even lead to injury but luckily I've got the solution for you and one that may even increase your height the cause for bad posture can come from many different things for example muscle imbalances imbalances in your workout programming like having more pull days than push days to even just sitting improperly for long periods of time and of course because this is a calisthenics Channel today's routine will consist of calisthenics EX sizes that are
not only going to correct your posture but build your calistic skills at the same time so download my harer Pro app in the app store or Google Play store for free so that you can properly follow along with this routine and schedule it anytime in the future and now we're ready to lock in starting with the first exercise scapula shrugs this exercise strengthens the upper traps and surrounding stabilizer muscles to pull the shoulders back to a more natural alignment and counter the forward head posture it also reduces tension in the neck and upper back and
strengthens weak or in active scapular muscles so grab your dumbbells or something heavy you can lift around the house we're going to go for 15 reps so have your shoulders down with a tight grip squeeze all the way up to your ears and right back [Music] down really stretch and squeeze [Music] five more three two squeeze and one squeeze hold all right moving on to the next exercise wide pipe push-ups this exercise strengthens the shoulders traps and scapular stabilizers to counteract rounded shoulders while reinforcing proper spinal alignment so let's get down into the ground so
wide Pike push-ups we're going to get into the position of a push-up then we're going to walk up so our body is and hips are all the way piked then take a wide grip we're going to go right down to the head and back up let's go for 10 [Music] next we have reverse plank this exercise strengthens your posterior chain including your lower back glutes and shoulders correct the effects of slouching and forward head posture it also opens the chest and engages the core to improve spine alignment and overall postural stability so let's get down
onto the ground into position we're going to hold it for 30 seconds hands down lift your hips up straight line [Music] squeeze your core push your hands down to the [Music] ground almost there 10 more [Music] seconds 3 2 and one all right we're ready to move on this time for the next exercise we're going to be going for the good old plank plank strengthen the core lower back and shoulders to help maintain proper spinal alignment strengthening the necessary muscles to prevent slouching when standing and making it easier to maintain good posture all day long
so let's get right down to the ground from a push-up position we'll lower our body core tight shoulders lower back squeeze for 30 seconds we're going to hold [Music] this squeeze and breathe [Music] can even try to move your scaps a little bit squeeze your core we're almost there 10 more seconds 5 4 3 2 and one all right moving on to the next exercise next we have glute bridge this exercise focuses on strengthening the glutes lower back and core to help support the spine and prevent excessive anterior pelvic tilt caused by weak glute muscles
so let's get down onto the ground we're going to go for 15 glute Bridges from a laying position like this heels flat on the ground we're going to bring our body all the way up and all the way back down if this is too easy you can always do it with one leg we go for 10 first [Music] and 10 let's switch other [Music] leg three push down on your heel four five 6 7 8 9 and 10 and let's everyone real quick let's do five more two feet and squeeze the last one squeeze squeeze
squeeze squeeze all right next up we have body rows body rows strengthen the upper back rhomboids and rear delts which help to pull the shoulders back and improve scapular retraction and core stability a must for anyone looking to improve their posture so you're going to grab a low bar you can pick one up from thanx.com I'll give this position so you can see we're going to go for 12 reps down back flat and straight engage the shoulders engage that back pull straight up down try to keep a good [Music] posture squeeze every time you get
to the [Music] top now all the muscles that you would engage for your back for good posture you squeeze come down all right we're almost there moving on next up Archer push-ups this exercise is super effective at strengthening the chest and shoulders promoting balanced muscle development while also giving a good stretch to your chest to increase flexibility in your upper body to counteract the rounding and hunching from Bad posture so let's get right down into the ground if it's too difficult to do it on it on the floor you can always do it on an
elevated surface which will alleviate some weight and allow you to do a lot more reps so we're going to go on one side for six and then the other side for six try to keep that opposing arm as straight as possible let's just do one more for a good look other [Music] side let's get into these reverse leg raises by strengthening the lower back glutes and spinal Erectors you can easier support a proper upright right posture and reduce slouching and reinforce your core stability so let's go for 12 reps of these you can use the
side of your couch or an ottoman get on to the side just like this hold on tight let your legs go down and bring them back up you can also use the side of a countertop if you haven't high enough countertop in your kitchen then you can keep your leg straight really squeeze the intended muscle groups your glutes your back your [Music] core squeeze and look up keep a neutral position for your [Music] head one more hold should really feel your lower back glutes everything firing up all right back down look we just went through
a series of exercises that specifically strengthen the muscle groups required for good posture and as you can see effortlessly I can feel my shoulders my back my core everything engaged it now feels easier and more natural to maintain good posture because we fired up and strengthened the intended muscle groups so stick with this routine consistently come back every week and you're guaranteed to see some improvements on your posture physique and your calistic skills all at the same time so if you enjoyed this video definitely smash that like button leave a comment down below let me
know what you want the next video to be about remember the better the PO posture the taller you're going to stand and if you haven't already hit the Subscribe button with bell notifications on so that you never miss out on a video I post every single Tuesday 11: a.m. USA eastern time and like always to get this workout on your phone and schedule it at any time in the future and get full access to all my workout programs basically have me as a personal trainer right in your pocket just download the harer Pro app in
the app store or Google Play store for free now if you still have more energy you should check out this other video that's going to have you in the best shape of your life and I'll see you there m love peace out baby oh
