Thread by @AJA_Cortes

POSTURE TRAINING 101:

Posture is the overall alignment of your skeleton, with the spine playing the central role

You can readily change your spinal alignment by training. Its not complicated at all

If you do the RIGHT execises, you posture improves

1. Facepulls...

I mentioned this exercise almost every week

It works the rhomboids, upper and middle traps, rear deltoids

It reverses the shitty spinal position that 80% of people have

It builds obvious muscle

You all need to be doing this

And there are so many ways to do it

Cable example

2. Horizontal rows

I tell people to "row" constantly. I am not referring to a Concept2 rower

I am talking about the exercises

It builds back muscle. A LOT OF IT

Another exercise you all NEED to be doing

Can be done with bodyweight, inverted row

Seated Row, works the same muscles and the same angle as the bodyweight version

Why arent you doing these as part of you regular workouts?

Notice the technique on these, you're not cheating the exercise by leaning back farther than a relative 90 degree position with the torso

heres a version of the inverted row done with a smith machine

So many ways to do these, zero reasons not to be doing them

Everyone with "bad" posture has a weak back with no muscle. Your problem is fundamentally muscular

if you want to know what muscle are getting emphasized, draw a line through the upper arm.

Here is a wide grip chest supported row

it works the upper back

These are all different muscles that comprise your “back”

You’ve trained none of them with any seriousness ever. This is why your posture resembles a goblin

This is an easily solved problem

There are SO MANY exercises that can be used to train back

This is one of my favorite, a gironda bench row

Requires a high bench, but hits the spinal erectors and all the upper back muscles in one awesome movement. Every rep reverse kyphosis

OH LOOK, AN AJAC POSTURAL PROGRAM

A 2 month program designed to fix modern desk jockey posture

I wonder why I wrote this, maybe because I get asked about posture every week since I started this job 11 years ago

Here is the solution.

alexanderjacortes.gumroad.com/l/PostureProgr…