The #1 Secret To Fixing Your Posture, by Conor Harris on YouTube. 1 min 43 s.
- Video length
- 1 min 43 s
- Time to do it
- 10 minutes a day
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Raise your screen so the top edge sits at eye level, about an arm's length away. Prop a laptop on books and add an external keyboard so you are not looking down.
Sit with feet flat on the floor and hips slightly higher than your knees. Let your shoulders drop back and down rather than pulling them hard together.
Do a chin tuck: sit tall, then glide your head straight back without tilting it, making a double chin. Hold for 5 seconds and repeat 10 times.
Try a wall slide: stand with your back and head against a wall, arms bent at shoulder height. Slide your arms up and down slowly for 8 to 10 reps.
Stretch your chest in a doorway. Place a forearm on the frame at shoulder height, step gently forward and hold 30 seconds on each side.
Lie back over a foam roller placed across your upper back and let your chest open for 1 to 2 minutes. Breathe slowly and keep your ribs down.
Stand up every 30 to 45 minutes and walk for 2 minutes. Set a timer or use a standing reminder so you actually move.
Repeat the chin tucks and wall slides once more in the evening. Aim for two short sessions a day rather than one long one.
Tips and common mistakes
Consistency beats intensity, so do a few reps daily instead of one long session each week.
Do not force your chin down or crank your neck; the tuck is a small, straight-back glide.
Stop any exercise that causes dizziness, numbness or sharp pain and get it checked by a professional.
Check your setup again after a few days, since slouching habits creep back quickly.
Questions
How long does it take to see a change?
Most people notice less stiffness within a couple of weeks of daily practice. Visible posture change usually takes several weeks of consistent work.
Do I need a posture brace?
No. Braces hold you in place without training the muscles, so the effect fades when you take them off. Short daily exercises and a better desk setup work better.
Can I do these exercises at work?
Yes. Chin tucks and shoulder rolls can be done at your desk without anyone noticing, and the wall slides fit into a quick break.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
