How to Correct Your Posture FAST (Within Minutes!)
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.6 • 1.6K Ratings
🗓️ 30 December 2025
⏱️ 7 minutes
🧾️ Download transcript
Summary
Find out how to fix your posture in just a few minutes each night. In this video, I’ll share a few simple posture-corrective exercises that can help you fix bad posture for good!
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0:00 Introduction: How to fix your posture in minutes
0:58 Fascia and posture correction
1:30 Posture correction exercises
3:56 Bowstring stretch for posture correction
5:13 The benefits of posture exercises
Your head is heavier than you think! For every inch your head slouches forward, ten pounds of pressure is applied to your upper back! Massages and adjustments do not fix the underlying cause of this issue.
Bad posture is really an issue with your fascia. Fascia is the connective tissue that surrounds the entire body, and adapts to whatever position you’re in most of the time.
Try this easy home workout to fix bad posture fast! The first exercise can be done with a band, broomstick, or pole. This exercise opens the ribs and the fascia on the front part of the chest, which helps create more space and relieve tension in the fascia.
After incorporating this easy posture workout into your routine each night, you should notice improvements quickly.
Dr. Eric Berg DC Bio:
Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Transcript
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| 0:00.0 | Today we're going to show you how to correct your posture within minutes. |
| 0:04.0 | So you can go from this, okay, to this right here. |
| 0:09.0 | As you sit on your computer and hours go by, you're going to find yourself all of a sudden |
| 0:14.0 | slouched forward. |
| 0:15.0 | What's really wild about bad posture is that for every inch that your head goes forward this way off this |
| 0:23.3 | neutral plane you're adding 10 pounds of weight on the upper back and neck area and |
| 0:29.2 | so many people have this issue they go get the muscles worked on they get an |
| 0:34.1 | adjustment but they don't fix the underlying cause which we're going to get to you you today. After the exercise I'm going to show you today, you're going to be really surprised how your neck is going to feel really loose, and your muscles on your upper back are just going to kind of really loosen up. I think you're going to be surprised how much of that tension is connected just to posture. So stay with me because once you hear |
| 0:54.7 | and understand what I'm going to talk about, like you're never going to have this problem again. |
| 0:58.7 | Number one, your real problem is not that posture. It's not because of laziness. It's because of one |
| 1:04.0 | thing called fascia. What is fascia? Fasha is a connective tissue that surrounds everything. |
| 1:11.6 | It literally molds your entire body into whatever shape it is right now. |
| 1:16.6 | What it does is it adapts to whatever position you are in most of the time. |
| 1:21.6 | And for most people, they're sitting behind a computer, probably like you are right now. |
| 1:26.6 | But today we're going to show you how to undo it just a couple minutes every single night. So in this first exercise that I'm to show you, I'm going to use the bands, but you can easily just use a broomstick or a pole. So this is what you're going to do. You're going to actually take the band and you're going to put this band in back of your head and pull it back like |
| 1:45.8 | your shoulders back like this and then you're going to slowly tilt to your right side, okay, |
| 1:51.0 | all the way to the right side. We're taking the fascia and we're stretching it and we're |
| 1:54.5 | making it into a different shape. Okay. And then we're going to take it on the left side and do |
| 1:59.7 | the same thing on this side right here. |
| 2:01.6 | So if you have a broomstick or some type of stick or something like this, okay, we're just doing a lateral bending to the right, a lateral bending to the left, |
| 2:10.6 | and you're just going to do 10 times each side as the first exercise. This is going to really open your ribs and the fascia |
| 2:21.3 | on the front part of your chest that seems to be the culprit that's pulling you forward down like this. |
... |
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