The PERFECT 5 Minute Posture Routine To Increase Your Height #workout #fitness #foryou

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00:00Can we do exercises to make ourselves taller?

00:03Yes!

00:04But anything we do will only reveal our natural height.

00:06In fact, many people who have applied my past posture routines have noticed significant

00:11height improvements.

00:12Here's Alex and Abdullah, who both grew by 3 cm.

00:16Here's Aljoshka, whose parents even noticed his height increase.

00:19And here's Gautam, who instantly gained 1.5 inches after doing the exercises.

00:24How does this work?

00:25Well, many of us sit for most of the day.

00:27And when we do, we sit like this at work.

00:29Or like this when driving.

00:31Even when we're eating.

00:32Over time, our bodies will learn to become extremely efficient sitters, and will lock

00:37us up into this hunched-over, head-forward position.

00:40This can not only reduce our height, but can also create feelings of stiffness and negatively

00:45impact our mobility.

00:46There is, however, a 5-minute solution that can help improve your posture, undo the damages

00:52of prolonged sitting, and maybe even give you an extra inch or two of height as a bonus.

00:57Today, I'll show you what exactly that is, and how to use it.

01:00First, let's do a quick overview of the routine and the science behind it.

01:04If we take a look at the most common sitting posture, you can see how certain joints get

01:08locked up in poor positions.

01:10To improve our posture and relieve stiffness, we want to look for exercises that not only

01:15move these joints in the opposite way, but also strengthen the weakened muscles needed

01:20to keep the joints in the proper position for good.

01:22For example, if our head is stuck forward in extension most of the time, we'll benefit

01:27from an exercise that reverses this motion and trains the deep neck flexors that pull

01:32the head back.

01:33We'll apply this concept to the three most common problem areas, and the areas that affect

01:37your height the most, the back, the shoulders, and the neck.

01:41Let's start by focusing on your back.

01:44The first exercise is going to help improve your ability to rotate your mid-back.

01:49Based on how you sit, though, you may be more stiff higher up in your back or lower

01:53in your back.

01:54I'll show you how to adjust your form to find your most problematic area.

01:57First, get on all fours and sit your hips back towards your heels.

02:01Place one hand extended out in front of you and the other held behind your neck.

02:06Then, bring your elbow down towards the floor, and while following your elbow with your eyes,

02:12rotate your elbow up towards the ceiling as far as you can.

02:15Exhale as you rotate your elbow up, and push down into the floor with your planted hand.

02:20Hold the top position briefly, and then come back down for more reps before moving over

02:24to the next set.

02:27Over time, try to rotate your elbow further and further.

02:30Now, the closer your butt is to your heels, the lower in your spine you'll feel the movement.

02:35So first try it with your hips on your heels like we just did, but then try it with your

02:39knees semi-flexed, and then your knees at 90 degrees to work higher and higher on your

02:44back.

02:45You'll want to focus on the area that feels the tightest.

02:48And as for how many reps and sets to do, don't worry, we're going to cover all of that in

02:51the full routine at the end of this video.

02:53For now, just focus on the form.

02:55Next, we're going to focus on extending your back out of its rounded position and strengthening

03:00some of your back muscles.

03:02This exercise is a great option to do so because if you go joint by joint, the entire body

03:07is almost completely reversed in this stretch position when compared to a typical sitting

03:12posture.

03:13But it's important that you pay close attention to form to avoid aggravating your back.

03:18Lay on your stomach with your feet about hip-width apart.

03:21Point your toes down and place your hands by your sides positioned directly under your

03:25shoulders.

03:26Next, contract your quads so that your knees are off the ground, and then bring your shoulder

03:30blades down and back.

03:32From here, think about bringing your upper body forward and up by using your mid-back

03:37muscles.

03:38You'll want to try to at least get your chest to the floor, but go up only as far as is

03:42comfortable for you and without any pain.

03:45Hold that top position for a second or two, and then come back down.

03:48And note that you are not muscling your way up by pushing your arms.

03:52Your arms are simply there for stability.

03:55When done properly, you should feel the muscles in your mid and low back activating to lift

03:59your upper body.

04:01Over time, try to extend higher and higher.

04:04Now guys, before we move on to the shoulders, I want to emphasize that while these exercises

04:08may look easy when I do them, it took me a long time to improve my mobility to get

04:14to this point.

04:15And many of you will find them quite challenging when you actually try it.

04:18So don't worry if your form doesn't quite look like mine yet.

04:21Hold with your eyes and go as far as you can.

04:24Bloody hell.

04:25It's good.

04:26Nice, don't use your arms.

04:27Good.

04:28Breathe.

04:29Oh god.

04:30Come back down.

04:31Alright, so now that we've unlocked the spine, we'll be better able to work on your stiff

04:36shoulders that are rounding your forward into a locked up position and also contributing

04:40to your forward head posture.

04:42The first exercise will focus on loosening up the shoulders.

04:46Grab a band, towel, or broomstick and hold it with a wide overhead grip.

04:51Pull your hands apart to create tension and then raise the band or stick over and behind

04:55your back as if you were making a big circle.

04:58Try to go as far back as you comfortably can and aim to go lower and lower to make a bigger

05:03circle over time.

05:04But avoid arching your low back and keep your core braced.

05:07And once that becomes easy, you can make it harder by using a narrower grip.

05:12So the previous exercise helped us loosen up our shoulders, but now we want to strengthen

05:16our weakened back and shoulder muscles.

05:18To do so, we're going to use what I call reverse wall angels.

05:22Kneel in front of a wall with your knees, chest, and forehead in contact with the wall.

05:26Brace your core and then while keeping your arms straight, move them in a big circle overhead

05:31as high as you can and then back down.

05:34As you do so, try to keep your arms and hands a couple inches away from the wall and think

05:38about pushing your arms out away from you to better engage your back muscles.

05:43Avoid leaning back and arching your low back.

05:45Instead, keep your back straight.

05:47The only movement should come from your arms.

05:50When done properly, you should feel this in the muscles of your mid-back and shoulders.

05:54If however, you feel this more in your upper traps, try performing it on the floor or on

05:58a bench instead as your mid-back muscles may not yet be strong enough to perform this upright.

06:03If on the other hand, you find it too easy, you can add pulses to each part of the movement

06:07and even add a bit of weight in your hands.

06:09Finally, we're ready for the last piece of the puzzle, the neck.

06:13Nerd neck, forward head posture, whatever you want to call it, it's extremely common nowadays.

06:17In fact, in a 2020 cross-sectional study, researchers took 200 university students and

06:23assessed their cranial vertebral angle, which is typically the angle used to assess forward

06:28head posture.

06:29They found that 146 of the 200 students exhibited a cranial vertebral angle less than 53 degrees,

06:37which the researchers used as a criteria for testing positive for forward head posture.

06:42Odds are you have some degree of this as well.

06:44In fact, your head is probably sticking out right now watching this video, and I bet you

06:49probably just corrected yourself as well.

06:51That's great, but to fix this for good, what we need to do is actually pretty simple.

06:56We just need to strengthen the deep muscles in your neck that have become weak and are

06:59failing to do its job of keeping your head in its upright position.

07:02In fact, in a 2021 review, every single study that focused on strengthening these deep neck

07:08muscles helped the participants successfully reverse their forward head posture.

07:13As for the strengthening exercise we're going to use, although it may not look pretty, it's

07:17extremely effective and can be done anywhere.

07:20Sit down on a chair and while gazing straight forward, pull your chin straight back.

07:25You're not trying to jam your head as far back as you can.

07:28It's a very small motion of only a few inches.

07:30But as you perform it, you do want to make sure that you aren't leaning back or tilting

07:34your head up.

07:35Your head should move in a straight line directly back.

07:38You can also perform this against a wall to prevent you from cheating and to have a goal

07:42of touching the back of your head against a wall.

07:44Try to hold the end position for one second.

07:47Once that becomes easy, you can add a chin tuck to the end position by tucking your chin

07:51down as if you were trying to give yourself a double chin and holding that for a second

07:55or two before returning to the start position.

07:58When done properly, you should feel the deep muscles under your chin really working.

08:02Alright, so now that we've gone through the exercises, let's cover how to implement them

08:06for the best results.

08:08You're going to do each exercise for one minute.

08:11Within that minute, take it slow and try to do as many quality reps as you can.

08:16Quality is far more important than quantity here.

08:19And to help you guys out, I've also created a completely free downloadable PDF that contains

08:23the full routine and step-by-step tutorials to guide you through each exercise as you

08:28perform it.

08:29To download it, just head on over to builtwithscience.com slash posturepdf.

08:34Implement this one to two times a day, make an effort to get up and move more and you'll

08:39very quickly feel and see a difference.

08:41And don't forget to measure your height before and after as well and leave a comment below

08:45if you managed to gain an inch or two.

08:47If you didn't, don't worry about it.

08:48Embrace your height, ignore anyone who puts you down about it and enjoy the many other

08:52benefits that this routine has to offer.

08:55This routine does heavily focus on the upper body, but odds are most of you have tight

09:00hips as well as glutes that could use some awakening from all your sitting.

09:04So here's a video to help work on your hips and here's a video to help work on your glutes.

09:08And if you want to take things a step further to look and feel great, you can check out

09:12my step-by-step programs over at builtwithscience.com.

09:15Thanks so much for watching, don't forget to subscribe and I'll see you next time.

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