mind pump male fitness myths

1490: How to Improve Your Posture | Mind Pump

Key Takeaways

  • The body moves through the path of least resistance
  • Assessments highlight natural patterns of imbalance and areas of improvement
  • Correcting posture reduces the risk of injury and pain
  • Most common posture deviations: protracted/forward shoulder, forward head, anterior pelvic tilt, posterior pelvic tilt, flattened or turned out feet
  • Posture correcting devices are not the answer! “If something has to hold you in place, you are not holding yourself in place.” – Sal
  • Three steps to correcting posture: (1) take the free, guided assessment at Mapsprimewebinar.com; (2) practice often; (3) incorporate fortification sessions, strategically strengthening muscles to counter areas of overcompensation


The Mind Pump hosts are Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG: @mindpumpjustin).

In this episode, hosts Sal, Adam & Justin discuss why it’s important to have proper posture and review three simple steps to improving posture.

Benefits Of Fitness And Movement Assessments

  • Assessments allow coaches to adapt and modify communication for client
  • Guides exercises to improve performance and build strength
  • The body moves through the path of least resistance
  • Assessments are helpful to gauge the naturalness of movement
  • Assessments highlight imbalance and point to areas of improvement

Posture Is Important

  • Good posture prevents aches and pains
  • Bad posture builds up over time, often unnoticed
  • Good posture can feel uncomfortable if you’ve been out of alignment for a long time
  • Proper posture carries into exercises: overhead squats, air squats, lunges
  • Chasing perfect posture isn’t the goal – even small adjustments go a long way
  • Posture affects you physically: leverage points change and compensation happens which can tighten muscles
  • Studies show that how you feel affect your posture: sadness, shyness is associated with a forward shoulder and hunching
  • Standing upright sends a signal to the brain that things are safe, and we are confident and strong
  • Correcting posture reduces the risk of injury and pain
  • Improved mobility generated by good posture makes exercise more effective
  • You don’t want to build muscle around bad movement patterns and bad posture – it will be harder to fix

Common Posture Deviations

  • Protracted/forward shoulders: shoulders are rolled forward when standing or sitting – increasingly common since we sit at a computer and desk more frequently
  • A forward shoulder is accompanied by neck tightness and pain in the upper back
  • Forward head: head juts out – becoming more common and appearing younger
  • A forward head is accompanied by neck tightness and strain, and can cause tension headaches
  • Anterior pelvic tilt: arch in the back; hips rotate back and butt juts out to compensate the upper body
  • Posterior pelvic tilt: tailbone tucks in
  • Feet: feet can flatten or turn out

Posture Correcting Devices Are Not The Answer

  • “If something has to hold you in place, you are not holding yourself in place.” – Sal
  • Good posture has to become second nature
  • Devices might provide temporary relief but aren’t treating the source of the issue
  • With a brace or support, muscles that should be working will turn off and weaken

Steps To Posture Assessment

  • Step 1: Go to Mapsprimewebinar.com (free): Justin walks through self-assessment and reviews how to correct postural alignment and prepare the body
  • Assessment is interactive: wall test, windmill test, squat assessment  
  • Step 2: Practice often! You don’t need to rest the same way you do with strength training
  • The area of assessment you are worst at, practice every day
  • Step 3: Fortification sessions – modify the workout to complement particular posture issues – strengthen muscles countering areas of overcompensation
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Notes By Maryann

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