Straight posture in 25 days: personal experience of Brandon Jones

Straight posture in 25 days: personal experience of Brandon Jones

How to keep a healthy back if you constantly work at a computer, and even remotely.

Working at a computer and sedentary lifestyle can not help but affect the state of your back. During self-isolation, many people have felt changes in their posture, and American Brandon Jones is no exception. On his YouTube channel, he shared tips that helped him strengthen his neck and upper back and improve his posture in just 25 days.

Exercises to improve posture

Sliding your arms along a wall

Physical therapist Ian Peer advised Jones to focus on his rhomboid and trapezius muscles and perform exercises that will help increase shoulder mobility. Many people have a tendency to bend their shoulders forward. This habit negatively affects the posture of the entire body, so it’s a habit that must be gotten rid of.

One of the key exercises to strengthen the muscles is to slide your arms along the wall. It is necessary to stand with your back to the wall, lower your chin, and put your chest slightly forward. Then slide your hands up and down the wall.

“I quickly feel how the muscles are activated, and I actually get tired after 5-8 repetitions,” shares Jones.

Exercise with dumbbells

In addition, the man practiced with dumbbells to strengthen the trapezius muscles. To do this, he raised them to his shoulders, bringing his shoulder blades together, then lowered them by pulling his elbows apart. The lower the dumbbells are lowered, the more effective the exercise.

According to the physiotherapist, if performed regularly and correctly, you can strengthen the top of the trapezius.

Neck extension and head raises

Another useful exercise for maintaining an even posture is lowering and raising the head. To do this, lie face down on a gymnastic bench or a regular stand – its edge should be at the level of the collarbones. Slowly tighten and lower the cervical region with the help of an elastic band.

In the video on Brandon’s channel you can visually study each exercise.

Abandoning bad habits

According to Jones, the result would not have been so noticeable without following a few simple rules. In addition to doing exercises, the man began to monitor the position of the body when working at the computer. Now he raises the monitor so that it is at eye level and Brandon does not have to lower his head.

After 25 days, the man noticed significant improvements in his posture. He’s convinced it was the sliding on the wall that made the biggest difference.

“Our posture is actually incredibly malleable,” Jones says. – Just by strengthening a few muscle groups and changing some bad habits, you can see significant changes in a very short time.”