When you target your body in this specific order, with these exact exercises, you are creating what’s called a ‘diagonal pull’ — essentially, you’re pulling the pieces of your body back into place, and re-educating your muscles to hold you there by stabilizing through your core at the end with a plank. The end effect: better posture.
You’re also allowing more oxygen and nutrients to be delivered to your muscles, joints, and ligaments. With more oxygen and nutrients these areas are better able to cope with the minor damage caused by daily living.
Likewise, our bodies are much less susceptible to injury when we are properly aligned — muscular strength, endurance, and coordination go up substantially as a result. Neurological communication with our muscles from our Peripheral Nervous System (PNS) is faster and more accurate, and body awareness increases.
92 Comments
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Thank you so much for sharing this with us!!! I will certainly give it a go as I’m always on the lookout for quick routines that fit into my busy motherhood schedule – especially ones to help with posture!!!
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my pleasure, Lisa 🙂
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Hi doc..i’ve been following ur exercise and it was great.but recently..i have an acute backache and the doctor said i have a multiple disc bulging. Im very concern bout it.i hope u could help me
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sorry to hear about your backache. have you checked out this post yet?
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Being a personal trainer and a LMT I find the information knowledge you share priceless. The last one on head aches was right on point and I shared it with many. So I am just saying thank you.
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You’re more than welcome, Derek 🙂
I’m so happy you’re spreading this information further! That’s what this is all about!
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Is it ok to do this exercises if I have diastasis Recti ? Am 4months post partum?
Thanks doctor.Ghazali
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It’s important that you check with your doctor and find out if you can do ‘bodyweight exercises’? With that said, in a Physical Therapy setting, when we can monitor breathing patterns, pressure, etc. we do allow these exercises. They often help with healing… but, again, there IS risk, so it’s best you consult a physician before deciding.
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Great. thanks a lot doctor.
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You’re welcome Ghazali 🙂
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Thanks for the exercises! I’ve been using them and in 4 short days noticed a difference! Although I have carpal tunnel and the push ups aggravate it. Is there anything else I can be doing to strengthen those same muscle the push ups are working while staying off my wrists?
Thanks again!
-Kym
Ps
I regularly pass on your emails to my friends and family and it’s amazing to see so many people in my life take action to becoming a healthier human! You are a wonderful motivator : )-
hey Kym,
You’re welcome 🙂
Awesome — love hearing about your results! Isn’t it amazing how quickly this happens?
I was blown away myself the first time I tried them.
And thanks for your referrals — let’s do this together — this world CAN and WILL be a healthier place. You’re a rockstar.
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Hello,
What are the reps/sets for the exercises? Thanks.-
hey Alfread,
There are 5 exercises for 1 minute each — and just one set 🙂
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That’s great. Thank you, Dr. Kareem.
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you’re welcome, Alfred.
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Hey Dr K
I am using your abs program and have been experimenting with timings. I kinda use a tabata method of 20/10 and go through the program 2 or 3x. Using this timing, I am able to keep up my reps at a consistently high level all the way through. When I do a 50/10 timing, I have to go at a slower pace or I wont make it.What’s your opinion, Dr. K?
Thanks for the programs.
Dr. G-
hey Dr. G,
Outstanding! And you’re very welcome 🙂
I love it. My preference would be to change up the timing from week to week. Here’s how I’d do that:
20/10 this week
10/30 next week
10/40 the following week
30/10 on week 4and then attempt 50/10 one more time.
this type of variation will help you ‘energy system train’ which spikes your metabolism, increases your lactate threshold, and improves performance over time.
Once you get to 50/10, begin 6 weeks at that interval, and then change it up again.
Does this help?
rock on!
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What do thses numbers mean?
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Thanks Dr. Kareem.
I did the 5 posture exercises and walked to my kitchen afterwards and experienced my posture noticeably more erect.
Thanks again, Dave.-
You’re welcome, Dave!
I love it.
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Hi again doctor.
I checked with two different doctors regards my 3 1/2 fingers ( Diastasis Recti) and I’ve been told that surgery is the only solution! Not doing it!! Simply I believe exercises and physiotherapy can heal this.
Any how you mentioned earlier that I have to pay attention on how I breath and pressure for fixing posture, may you please explain more.
Thaaaaanks a lot.
Ghazali.-
hey Ghazali,
You’re welcome.
I’d take your doctor’s advice and not do the exercises.
As for breathing — in general, watch increasing intra-abdominal pressure with any movement. Holding your breath can do this. If your doctor is recommending surgery, I’d suggest you listen… or at the very least get an in-person opinion with a referral to Physical Therapy.
Diastasis Recti can lead to infection or worse… please be careful!
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Oh I didn’t know it’s that serious!
Thanks for your advise, will difinetly consider the doctors orders.
Appreciate it.-
You’re welcome, Ghazali.
My priority is your health and well-being. Your doctor shares in this priority, I”m confidant.
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How many sets and reps should you do for posture
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@ Alfred (below):
There are 5 exercises for 1 minute each — and just one set 🙂
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Good set of exercises, very good when having a short time to exercise but wants to keep your body in form. Thanks Doctor.
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My pleasure, Domenic 🙂
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how can you make your thumb joints not hurt when you do pushups?
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Great question!
You might want to try doing push ups on your fists instead. This will take the pressure off your thumbs, especially if you do them on your knuckles, rather than making a tight fist.
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What alternatives pushups did you suggest for carpal tunnel issues?
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hey CJ,
Actually, you’ll want to try the same variation I listed in the comment below yours, first.
@69c3e028ae91ac8702a21e6342b8fcfa:disqus
Then, let me know how it goes from there, and be sure to stop if there’s pain. Sound like a plan?
FYI — I’ve never seen a Carpal Tunnel NOT originate in the neck, even if there is a true carpal tunnel taking place at the wrist. You may want to have your neck evaluated by a talented Physical Therapist or Osteopathic Physician. They will be able to give you good advice.
Also, have you had a nerve conduction study? If you’re not progressing, you may want to do this, so you can better understand where this begins and ends, and how to best treat it.
Hope this helps!
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I had carpal tunnel issues some years ago and it turned out to be Vitamin B12 deficiency. You might want to check that out as well.
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These are GREAT! Thanks.
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Dear Dr K,
I first started using your methods in late 2010. First DEFL, then FTFL. Throughout both those programs, these 5 exercises are featured. I have gone from stooped over, rounded shoulders and a core that couldn’t stay straight, to perfect posture and a body I am proud to have! I’m a 51-year-old female and now I can hold my own on your advanced workouts and I still can barely believe it! To all you out there – do what this man says and your body will transform. Thank you Dr. K, from the bottom of my heart! With deep gratitude and affection, Jean -
Hey there – great instruction thanks – however the volume on these is really low for some reason (no its not my computer settings 🙂 ) is it possible to up it? Thanks for all the great stuff you do! William
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Hi William! Thanks for giving us the heads up on this issue and asked our tech guys to take a look at it. 😉
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Love your stuff and have been doing it for 3 years now. my core is phenomenal again thanks to your movements. Though my structurally poor posture has not changed, my abs and low back will never be weak again thanks to you. I sent a good friend of mine to you a few years ago and you have helped changed his life as well. Thanks and keep it coming. Wendy
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Just curious about these exercises – seems pretty straight forward, but I notice on this web page that the way you demo the exercises is slightly different than the photos you have above! For example – the squat, she has arms straight out front, the plank he is on hands rather than elbows (and you are using stability pads), the middle trap he’s free-standing while you are on the ball. Does it matter? Is there much variation in that?
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Hi Scott! Not much variation actually- you’ll still get the same results either way. The great thing about these exercises is they’re flexible and can be modified a bit according to fitness level and accessibility to equipment. 😉
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Also, on the heels of my last question – you say to do the exercises for a minute straight and just one set each: is this attempting to max out reps, or just slow and steady, or what is the idea behind that?
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HI Scott! You’re to max out the reps. Dr. K says the aim is to give your cardio-vascular system a workout by simultaneously using several muscle groups- this leads to a metabolic boost and continuous calorie-burn. 😉
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Hi Dr. K! I really appreciate your articles and attention to detail. I am a 63 year old female who had surgery for colon cancer in September 2010. Since then cancer free, praise God! I had a temporary colostomy which was reversed in June 2011. I have some arthritis and fibromyalgia, so my doctor suggested 12 weeks of physical therapy and heat therapy. These things helped greatly. However, I managed to give myself a ventral hernia under the colostomy area, which of course resulted in more surgery to repair it. My surgeon said the opening was the size of a baseball! So he has told me to be extremely careful not to do exercises that will cause too much strain on the lower abdomen. I have had some back issues in the past, too, so needless to say my core is extremely weak. Can you suggest proper exercises for a very out of shape person in her 60s that help strengthen the core, posture, etc., and still be careful not to cause any more ventral hernia problems? Hopefully someone else out there needs this kind of information, too! Thanks for all you do! 🙂
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Hi Chris! On behalf of Dr. K, thanks for writing in! If you can get in touch with us through http://drkareem.com/support we can send you detailed advice about this issue. 😉
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I am 71 and apparently have injured my shoulders in such a way that if I put any pressure, e.g. doing push ups or downward dog, my neck, shoulders and back muscles go into spasm. It then takes days if not weeks to get over this. So I don’t do these moves anymore. Any suggestions for adapting these exercise to get similar benefits?
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Hi Marian! First and foremost, don’t try to do anything that can aggravate the injury. We might be able to give you access to helpful info through http://drkareem.com/support However, since Dr. K can’t take a look at your condition in person, the best thing to do would be to consult your physician or local therapist to determine which exercises are fair game for you. 😉
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Hi Dr. K,
I need some clarification on how to even begin my fat burning/muscle building exercise program.
There is so much information and exercise routines I do not know where to begin and then move
forward and lose more fat and gain more muscle. Could you give an outline to guide me along
so I will accomplish more with a guide to keep me on target. Thank you for your unselfishness
to give us almost limitless exercise routines. That is a very kind thing to do and is a rare thing
in the present day. I am 81 years old and in good shape. Rita -
how long will it take to get a reply I posted around jan 3 2014? I am anxious to hear back from Dr.
K so I can get seriously started on the program. Thanks, Cookie-
Hi Cookie! Sincere apologies for the delay in response. Dr. K (who’s currently overseas in Puerto Rico) has several programs and we’re not sure which one you signed up for. Kindly get in touch with us through the support desk at support@drkareem.com and we’ll get to you ASAP.
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no longer a problem.
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Dr K. I’m having problems with my QL muscle, in turn giving me lower back pain, also pain in my butt and hips. My QL muscle needs to be manipulated by a doctor where he puts his elbow into hip area and lifts the muscle back up over my superior lip and moves it back away from the mid line and down toward the center of my spine. This problem persists on both sides. Right now he doesn’t want me doing too many strenious exercises as he says it will keep moving that muscle out of place. The only thing I’m allow to do right now is go in a pool and tread water, trying to strengthen the secondary muscles. I’ve tried plenty of QL type stretches, however when the muscle isn’t in the correct postion I can do all the stretches I want and it doesn’t give any relief. Can you give me your feedback, thanks?
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Thank you for this. My posture is terrible. I am starting now!
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Hey Doctor K gracias por tus consejos y ayudas desde Valdivia, Chile, Sudamérica
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How many repetitions are you supposed to do for each exercise ?
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Can you please tell me how many repetitions am I supposed to do from each exercise ?
Thank you. -
Wow! Thank you. These videos are a huge gift. I just added this to my daily routine.
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Rania, Rosy, etc. The question of repetitions was asked and answered several months ago (scroll down and you’ll see it). Here’s Dr. K’s reply:
“There are 5 exercises for 1 minute each — and just one set :-)”
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Thanks Doc. I will try it.
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Hi Dr K, I drink 2L to 3L of water per day, can this help me in reducing weight?
Caroline South Africa-
I’m not Dr. K, but I just have to say, be careful not to drink TOO much water. You can dilute and deplete yourself of important minerals. I learned about this at http://www.gutsense.com. However, of course adequate water is important for all kinds of things: digestion and elimination, joint hydration, etc. I’ve read that if you don’t drink enough water, your kidneys can’t function properly and then some of the tasks of detoxification must be taken over by the liver. If the liver is overburdened by these tasks, it can’t perform its function of fat metabolism as effectively. For this reason, adequate water consumption is important for fat metabolism.
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Half a teaspoon of Himalayan pink salt twice a week will replete your minerals and hydrochloric acid in your stomach.
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Thanks for pointing me in the right direction…keep ’em coming….
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how many or how long for each, Dr. K?
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Just saw the response below. Thanks!!
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Hi! I have a torn rotator cuff and push-ups tend to aggravate it. Is there an alternative exercise that I could do?
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My knees, hip and shoulders hurt too much to do these.
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How many reps/sets of each?
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OOOPS! As Emily LIttella would say (and I’m dating myself here, I know) “Never mind.”
I now saw the reply below… -
All five are very useful strength training exercise. I will follow it up.
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What if you don’t have a theraball, how do you modify.
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Hi David,
Thats a great question! I think that the new videos we posted here today will work for you. These are the same exercises as before, but none of them use the ball 🙂
In general, the ball is one of the least expensive, most versatile, pieces of fitness equipment, but they can easily be replaced by a weight bench or simply changing body position like the new videos above.
Have a great day,
Tim
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So I know it’s been asked and I not strolling through all these comments to get the answer, how many sets of each? Dr. K, can you give me some hip flexor exercises?
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Hey David,
There are 5 exercises for 1 minute each, and just 1 set, so the entire workout is only 5 min.
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Are you going to come out with a dvd for Hip Flexors?Or is this just going to be the down load thing?
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Hi Elaine!
Thats a great question! We don’t have a DVD that is specifically focused on hip flexors, because typically that is just a piece of the puzzle when it comes to whole body mobility (although it’s a pretty major piece of the puzzle), but if you already have our 5 Minutes to Look Younger 4 disc set ( https://absstrengthguide.com/5-minutes-for-anti-aging_4d_c_m.php ), you’ll find that there are several great stretches and mobility exercises on disc #4 (particularly in workouts #1 and #5) that focus on the hip flexors.
In general, a great tip for hip flexor mobility is to focus on finishing with full hip extension with exercises like squats and bridges (above). If you train yourself to finish each rep by squeezing your cheeks and extending your hips through the full range of motion it can have a huge impact on hip flexor mobility without adding a ton of extra exercises into your routine.
Hope this helps,
Tim
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Where are the instructions for the 5 posture exercises?
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Hey Karen, for each exercise there is a video demonstration above. Just hit play on the video for squats and that one will start. To see the rest of the exercises, just click on the exercise name next to the video player.
Have a great day,
Tim
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Hello Dr. K. It looks like from the comments below that there re supposed to be videos for these exercises but none appear to be loading on the page currently.
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Should you warm up first before you begin these posture excersises or can you just roll on out of bed and do them?
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Hey Donnamaria, thanks so much for writing in!
It’s always great to warm up before you exercise, but as long as you are doing these exercises at a moderate pace you should be fine without a warmup. If you plan to use a faster pace, it’s best to start out slow and gradually increase your speed as the muscle tissue warms up.
Hope this helps!
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Hi… thank you for the 5 exercises… this is the first time I have clicked on a link (first time to yours though) which has not gone into a never ending spiel without giving the information from the email or fb link… thank you thank you thank you xx
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You’re welcome Julie 🙂
Glad you enjoyed the article.
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I saw a similar comment from 2 years ago, with no response. My rotator cuff is damaged due to bone spurs, & my knees are bone-on-bone. How should I modify these exercises?
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Hi Kathy, thanks for writing in I’d love to help you our here.
I’ve had all of the cartilage removed from my left knee during reconstructive surgery, and have torn almost all of my rotator cuff muscles at some point from baseball and football injuries so I’ve definitely got some ideas for you.
**Just remember, pain free movements only at the beginning, so take the first few reps slow and determine where you need to stop (before discomfort).
Squats: try limiting your range of motion and only go to 45 degrees at the knees to begin and slowly increase the depth as your muscles warm up and become more mobile.
Always remember to sit down and back into a squat. This keeps the pressure on your larger muscles and helps to keep the joint at the proper angle. Its important to not let you knees break the plane of your toes. Sometimes it’s easier to maintain proper form at the beginning if you keep a chair or bench behind you. This way it helps to train the proper motion of “sitting down” by pushing your hips backwards to start the motion, as opposed to what most people do when they break at the knees to start a squat.
Push-up Superset: This can be replaced by any press exercise, even air presses to work on pain free range of motion. The idea is to keep your shoulders down and back as much as you can, to keep the joint at the proper angle and minimize the pressure on your rotator cuff. It’s very important with any press exercise like push-ups that you focus on using the muscles of your chest, not your shoulder to do the lion share of the work.
If you would like to try the push-up superset, my suggestion would be to go through the motions on an incline (ie hands on a chair or table or even in a standing position pressing against the wall). This will help minimize the pressure on your shoulders by reducing the amount of weight that you have to push, as well as it helps to put your body in a better position to focus on using the chest and not the shoulders for the motion.
Bridges: Until you are comfortable with moving faster, I would suggest approaching this exercise slowly. With you knees pre-flexed for this exercise, there is not a much pressure on the knee joint as there would be if you were standing and it’s a great exercise to focus on glute and hamstring activation and strength, which can help to balance the muscles that help to support function of the knees and reduce the pressure that creates the bone on bone contact.
Middle trap: out of all of these exercises, this is the one that I would recommend that you not modify, other than only doing a pain free range of motion, as this will help to promote proper shoulder posture and establish a better “working environment” for your rotator cuff. Just be sure to follow the form instructions that Kareem uses in the video and don’t allow you shoulders to raise up during the motion.
Rotational Plank: Until you feel that your shoulders are capable of stabilizing, without pain, throughout the motion described on the video, eliminating the “rotational” aspect of the exercise is a good starting place. You can still keep the alternating weight transfer that is beneficial to your core by simply picking one had up at a time and alternating. Just like the push-ups, it might make sense for you to do this exercise on an incline to minimize the amount of body weight that you are forced to support at first.
**You’ll notice that I did not suggest modifying the push-up or plank to have you doing them from your knees, this is also an option, but I prefer the incline position so that there is as little external pressure on the knee joint as possible.
Hope this helps!
Tim
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Thank you! I will try these beginning in the morning.
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you’re welcome Kathy 🙂
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How many of each exercise or for how long? Thank you!
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Thank you for sharing this and for free!
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Hi Dr. Kareem just wanted to say God bless you and thank you so much for sharing your time and very useful advice. Hope you have a great weekend. Thanks again.. Best RG
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Dr. K, you are great and I appreciate everything your emails teach me. I need to lose a little weight, but mostly my flab under the arms, my chin, my stomach my thighs. My back hurts every day. I know you can help me and just wanted to say God Bless You for helping so many, God gave you a real heart for people.
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Forgot to add, thank you for sharing all this for Free as I’m poor just like most of us are I gather. I truly couldn’t afford any kind of money right now. Thanks again.
Comments are closed.
