How to Fix Your Posture in 4 Moves! (PERMANENTLY)

Fix your posture in 90 days –
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If you have poor posture, you not only are aware of it but likely would welcome an easy way to fix it. In this video, I’m showing you a 4 step plan that can attack the most common posture flaws to give you a nice, tall, upright posture sooner than you think. I’m going to show you how to hit correct rounded shoulders, a hunched back, crooked neck, forward head and tilted pelvis. When you apply the easy drills shown here you will start to feel better almost instantly and work towards permanently fixing your bad posture.

The four biggest problem areas for those with bad posture is the neck, shoulders, mid back and pelvis. Specifically, if you spend a lot of time sitting at a desk or behind the wheel you will wind up getting slumping shoulders and a rounded back. To counteract the head being pulled downward, you wind up tilting your head up so you can look straight ahead. This has the effect of overarching your neck and weakening the deep neck flexors. Finally, when the upper spine curves forward, the pelvis winds up curling under. This posterior pelvic tilt is something that adaptively tightens the hamstrings and weakens the lower back.

If you want to fix your posture you have to hit each of these areas with individualized attention. We have actually addressed each of these in depth with the following videos:

How to Fix Rounded Shoulders –
How to Fix Anterior Pelvic Tilt –
How to Fix Posterior Pelvic Tilt –
How to Fix a Rounded Upper Back

That said, there is something that you can do for each of these areas that will help you to correct the postural problems without having to spend a long time each day. These are efficient and effective but do need your consistency in order to make a lasting impact on the correction. The funny thing about posture is that we often spend a lifetime doing the things that ruin our posture in the first place, yet expect that we will be able to fix it in an hour.

While not an hour, these posture correction exercises will have an immediate impact on the way you feel. You should feel as if you have more mobility in the tightened areas and that your body begins to move more free and easy. From here, with a bit of consistency you will be able to make permanent changes in your posture that will have you feeling stronger and looking much better than you do now.

An important note on posture and working out, that I referenced earlier, is that it is not a good idea to lift weights when your body is severely out of alignment. All you are doing is strengthening poor posture and dysfunction. Lifting weights in the presence of dysfunction is quickly going to lead to not only other compensations elsewhere in the kinetic chain but likely wind up in injury. It is much smarter to fix the issues with your posture first and then strengthen your body to reinforce the new perfect posture.

For a complete program that helps you to correct your posture at the same time that you are actually building new muscle and getting ripped, head to and get the ATHLEAN-X Training System. Use the same exact workout routine used by Jesse to not only add muscle to his frame but dramatically improve how he looks when standing.

For more videos on how to fix bad posture and the best way to get rid of scapular winging and rounded shoulders, be sure to subscribe to our channel here on youtube at

About the Author: Scott Young


  1. In my case, I can’t call it Nerd Neck cause I developed it from too much muffdiving which is the opposite of being a nerd. More like Champ Neck.

  2. My neck and back is literally forward like 6 inches it’s rly serious but I can’t fix it

  3. I’d like to ask something about the third exercise.Is the ball always in touch under the chin?
    Thank u so much for helping!
    I’ve got the same problem involving neck and shoulders pain.

  4. I wish someone like this lived by me locally. I seriously want to get into weight lifting but I have no idea what I’m doing majority of the time

  5. I’m confused….
    In one video you were stressing on fixing the pelvic tilt…
    In this you are making him stretch his pelvic back even more

  6. These exercises work. I also used a posture brace I got from when I didn’t wasn’t at the gym. This expedited my posture to the next level and I’m loving the super confident posture!!! Thanks for the vid man

  7. If you could just stop talking and show us What to do it would be better
    Dude you fucking talk more than half of video! Get to the point!!!!!

  8. I was wondering if i could do the second exercise with a TRX instead, cause i have one of those at home and i dont go to gyms.

  9. I suffered back issues and bad posture from sitting slouched at a desk 40+ hours a week before switching from a seated desk position to a standing desk and retraining my bad posture with the help of your videos, some bands, and an Adjusture posture corrector. Sometimes I guess we just need to think about things differently. Thanks for your great content, love the channel.

  10. Great video. What amazes me is why this is not taught at school. Never even had advice like this from my doctor. Now in my early 50s and suffered for decades with back, shoulder and neck issue, it’s time for change! Thanks 🙂

  11. My problem is the fact that I have interior pelvic tilt but my rib cage is going straight up and down causing it to poke out and I don’t know what it is and if you know a solution pleases tell me because I’m extremely self conscious about it. Thanks

  12. I don’t train anything but I started working out and my posture has been helped a lot now I just have to get into a habit. I went to chiropractor for a year and it didn’t do as much as working out you have to do both or just workout. Also stop joking about nerds

  13. You cannot “fix” kyphosis by exercise. It is caused by abnormal growth and formation in the upper vertebrae. It’s is a skeletal problem and exercise only allows greater flexibility in that area. In adulthood only surgery with medal rods screwed to the spine to straighten it will fix it.

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