6 Steps To Better Posture, Movement, And Less Pain

    You probably have shitty posture. That’s not an attack. Unfortunately it's a numbers game. The vast majority of athletes and people that I have worked with have postural issues. Of the hundred plus people I have encountered only two did not have drastic postural issues, these two happened to be a Crossfit Regionals athlete and Games athlete. Two people out of the 120 or so people I have worked with in the last year didn't have drastic postural issues. That means if the trend continues 98.4% of people will be dealing with a postural issue.

    The sooner you identify what your issue is the sooner you can make a change and improve your quality of life. Below I will step by step lay out exactly what you need to do to make that happen. Once you identify what your issue is I will also give you some things that will help you improve your posture, and performance in as little as 2 weeks.

    Using the following methods we helped a friend of ours go from chronic back & shoulder pain, with bad posture to no pain and much much better posture. Her testimonial is at the end. These pictures are meant to show you that bad posture, poor movement and pain are not permanent. 

 Before

Before

 6 Weeks Later

6 Weeks Later

Step 1: Accept that you’re going to need to fix things.

Step 2: Postural Assessment Video. What you need to do is watch the video I have hyperlinked to. Set up your own phone and mimic it. (make sure the camera is directly in front of you because otherwise it becomes very hard to see your posture).

Step 3: Screen shot the video at all 4 points. Your screenshots should look like this. (For this article we will only be using the side view to identify the biggest postural issues you have).

 Screen Shot 1

Screen Shot 1

 Screen Shot 2

Screen Shot 2

Step 4: Compare your positions to those of the archetypal postural issues shown below.

 Flexion Bias (Even hips, Turtle shell upper back)

Flexion Bias (Even hips, Turtle shell upper back)

 Extension Bias (possible anterior pelvis tilt, Spine is straight line)

Extension Bias (possible anterior pelvis tilt, Spine is straight line)

 Sway Posture (Anterior pelvic tilt and flexion bias)

Sway Posture (Anterior pelvic tilt and flexion bias)

Step 5: Identify which postural issue you most identify with. (If you are not sure you can email me and I will let you know what I see).

Step 6: Follow the hyperlinked videos that fall under your specific postural issue each day for the next month, you can thank me later. I have writen in how long each smash should be done for and how many repetitions on the breathing and positioning work should be done.

Extension Bias:

  1. SMR

    1. Erector Release x 3 min total

    2. Trap release x 3 min per side

    3. Psoas release x 3 min per side

  2. Breathing

    1. 90/90 w/ Reach x 10

  3. Positioning

    1. Cat & Camel x 8

    2. Thread The Needle x5 each side

    3. Spiderman w/ Dip x5 each side

Flexion Bias:

  1. SMR

    1. Pec Release x 3 min per side

    2. Lat Release x 3 min per side

    3. Coracobrachialis Release x 3 min per arm

  2. Breathing

    1. Diaphragmatic Breathing x 10

  3. Positioning

    1. Side Lying Thoracic Opener x 5e

    2. Spiderman w/ Rotation x5e

    3. Wall Supported Ext Rotation x5e

Sway Posture:

  1. SMR

    1. Hamstring Release x 3 min per leg

    2. Pec Release x 3 min per side

    3. Glute Release x 3 min per leg

  2. Breathing

    1. Diaphragmatic Breathing x 10

  3. Positioning

    1. Side Lying Thoracic Opener x 5e

    2. Spiderman w/ Hamstring x 5e

    3. Quadruped Squat x 10

    Now it is very likely that you have uneven hips and shoulders when you look at the video. This is result of some muscles getting too tight and short and others being too weak and long. Because I have given you so much to think about and do already I will be saving that for another day. Improving your spinal position will go a long way to help that but I will absolutely show you how you can get your hips and shoulders in check.

    If you have any questions at all please feel free to reach out to me. My email is derek@ironprescription.com and I am always happy to talk with you.

"Iron Rx has helped me tremendously.  Before starting their Iron Spine program I had very poor posture, chronic lower back pain and severe pain and nerve issues in my left arm. Within just a few weeks I noticed a huge change in my posture and felt incredible pain relief in my problem arm.
After a month my posture was corrected, my arm pain completely gone and my lower back issues greatly improved. I also started to PR my lifts like crazy! One of my favorite things about the Iron Spine program is that it is a quick daily routine that can be done right at home.
Deciding to be a part of this was also a great learning experience. I've learned so much about my body's mechanics, strengths and weaknesses. I would recommend the IronSpine to anyone looking to improve their way of life. It is a great supplement to any active lifestyle!"
Lindsay Broekel CrossFit Athlete