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Simple Posture Correction


It almost seems like we’re moving in reverse sometimes, doesn’t it?  Instead of being agile, mobile and awesome, we’re all turning into Quasimodo’s twin brother.

With the long days at the office, our never-ending commutes and too much time spent NOT watching internet porn, we’re getting messed up from all angles. 

What affect does this have on our posture?

Sciency Stuff: 

Janda’s Upper Cross Syndrome:  tight upper traps, weak lower traps, tight pec, weak cervical flexors

Hello kyphosis!

Unfortunately, a kyphotic posture has ramifications up and down the kinetic chain, including poor scapula humeral rhythm which leads to various shoulder performance issues.

Top 5 Reasons for Bad Posture

– the poor postures we engage in the 23 hours we’re not in the gym

– bad breathing patterns (very enlightening to know how much our breathing and how we breath affects our posture)

– compensations from previous injuries

exercises performed incorrectly and with too much volume

– unbalanced programs

Simple Posture Correction

Here is an awesome drill I developed that I like to throw in the warm-up, throughout the workout or even at the end of the workout before the athlete leaves.  It is a great alternative to face pulls because I really “feel” the depression of the scapula.  Another added benefits is that you get a nice dynamic stretch of the pecs (which tend to be shortened and overactive) with the band.

For this drill, I use a light Elite band.  It is doubled and placed behind one shoulder.  We then put a turn (cross it) in the band before it is stretched behind the second shoulder.  

The shoulders are forced forward and in and the athlete will thoracically extend (extend rib cage upward) while retracting the shoulders back and down.  Think of it as if you are setting up to hit a PR on the bench.    


You want to hit this movement for a minimum of 100 reps per workout and hold each rep for a count of 1-2 seconds.  This exercise, in conjuction with a balanced program and a shit-ton of foam rolling, is going to pay off big time to alleviating many shoulder issues and improving your posture.

How to Setup the Bands

How to Perform the Posture Correction


By on August 9th, 2011


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Comments (8)

  1. Posted by - Paul on August 10, 2011

    Smitty- can you post a video of how to get the band positioned correctly for this drill? I read your description and tried using a 3/4″ superband but couldn’t make it quite work.

    • Posted by - Smitty on August 12, 2011

      Sure bro, it might take a few days.

  2. Posted by - Doug Parra on August 12, 2011

    Great stuff, thanks for the simple yet effective exercise.

  3. Posted by - Paul on August 14, 2011

    You da man Smitty! Thanks for filming this so quickly! Adding it in to the workouts IMMEDIATELY!!!

  4. Posted by - Paul on August 14, 2011

    (BTW- GREAT music in the background for the vid!)

  5. Posted by - SportsDoc on August 21, 2011

    Very easy and effective posture correction exercise. Something simple you can do at home. I like it and will begin using it myself.

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