Got Bad Posture? Here is an exercise to improve posture

I have already shown how to use Myofascial release and static stretches to allow for better mobility of muscle tissues, however, sometimes this may not be enough to correct imbalances completely. The way the brain and body are wired to work with each other is of utmost importance, when trying to fix dysfunction. So the actions you do after you do the release techniques I have taught will probably determine how well your body and brain memorize and internalize a Functional Pattern. For example, if you release your Pectoral muscles for the purpose of correcting your posture, and then go do 200 pushups immediately after, you’re going to find yourself rounding your posture even worse than what it was before. An activation of the tissues ruining your posture is only going to make the problem worse, no matter how many release therapies you u do. Rather than re-enforce a dysfunctional movement pattern, lets find out how to rewire it and bring it back to it’s innate neuromuscular foundation.

In this video, I show you how to incorporate a corrective exercise to use in conjunction with the release techniques I have already covered. A single arm row will activate tissues responsible for the correction of a rounded posture in your upper body. I would recommend doing 1-2 sets of this about 3-4 times per week, after you have done MFR and static stretching with your upper body. Remember, this is a holistic system of correcting imbalances, so we need to use all the tools together to ensure maximum results. A hammer without a nail won’t be all that useful…



  1. Jason H July 11, 2011 at 8:57 am - Reply

    Great post Naudi! With some of my patients that have a real hard time “opening up”, in addition to having them inhale on the pull, I will have them exhale as well while keeping an isometric contraction. Then they will slowly eccentricly let the weight back.

    (1) As they exhale, this may allow the stiffness of the thoracic spine to relax a little bit, kind of like exhaling while foam rolling. (2) Postural control is essentially endurance and we need to somehow condition our neuromuscular system to maintain it throughout the day.

    Great stuff man! Keep it coming!

    • Naudi July 11, 2011 at 1:44 pm - Reply

      Thank you Jason, I look forward to meeting you sometime in the future! Would love to learn some knew stuff for sure!

  2. John July 11, 2011 at 6:54 pm - Reply

    This makes a lot of sense. Since you are giving a great exercise to do for posture correction for upper body, can you do something similar for lower body for leg/hips? Would doing the neutral spine bridge be good after doing piriformis/quad SMR on the medicine ball?

    Thanks for sharting your knowledge.

    • Naudi July 11, 2011 at 7:47 pm - Reply

      Definitely! I would also recommend placing a small med ball between the knees while doing the bridge. It’s mainly for the purpose of going into adduction with the hips in order to deactivate a usually overdeveloped gluteus medius/minimus. The will allow a better contraction from the Gluteus maximus and will also be beneficial in the correction of externally rotated hips! Thanks for the love buddy 🙂

  3. I love the post you have here, the exercises are pretty simple and everyone can do it whenever they want.

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