Mind Pump Podcast Episode Summary
Episode: 2642: The Top 10 Posture Fixing Techniques
Release Date: July 17, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews
Producer: Doug Egge

Introduction

In Episode 2642 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews delve deep into the critical topic of posture correction. Recognizing that modern lifestyles often lead to poor posture habits, the hosts aim to provide listeners with actionable, science-backed techniques to enhance posture, reduce pain, and improve overall well-being.

The Importance of Good Posture

Adam Schafer emphasizes the tangible impacts of poor posture on daily life:

“If your posture is off, lifting a weight off the floor, playing with your kids, it becomes exponentially more difficult.”
— Adam Schafer [02:29]

The conversation highlights how bad posture doesn't just affect appearance but also leads to muscular imbalances, tightness, and chronic pain. The hosts argue that strengthening good posture is essential because everyday activities often reinforce poor habits rather than correct them.

Justin Andrews adds that awareness is the first crucial step in posture improvement:

“Step one is becoming aware of it. Step two, once you become aware of what good posture and bad posture looks like...”
— Justin Andrews [02:49]

Top 10 Posture Fixing Techniques

The episode systematically breaks down ten effective techniques to correct and maintain good posture. Each technique combines strength training, corrective exercises, and stretching to address various aspects of postural imbalance.

1. Seated Row

A foundational exercise targeting the mid-upper back. Proper execution is crucial:

• Key Points:
  • Sit tall with shoulder blades retracted and depressed.
  • Avoid rolling shoulders forward or shrugging.
  • Use lighter weights to maintain correct form.

Adam Schafer explains:

“Sit real tall. When you row the weight, the shoulder blades need to come back and down.”
— Adam Schafer [08:13]

2. Prone Cobra

A corrective exercise to unwind forward-rounded posture.

• Execution:
  • Perform lying on the floor or a physio ball.
  • Rotate and extend the back, supinate the hands, and pull shoulder blades back and down.

Justin Andrews remarks on its effectiveness:

“Prone cobra is the antidote to that [forward-rounded posture].”
— Justin Andrews [11:48]

3. Static Stretches for Pecs and Delts

Essential for reducing tightness that hampers mid-back strengthening.

• Technique:
  • Hold stretches for 30 seconds to a minute to allow the central nervous system to relax the muscles.

Adam Schafer advises:

“Don't hold your breath during static stretches; breathe deep and relax.”
— Adam Schafer [15:30]

4. Straight Arm Pull Down

Teaches proper lat activation while retracting scapulae.

• Focus:
  • Use light resistance to ensure shoulders remain back and down during the movement.

Justin Andrews highlights its complexity:

“This one's a little bit difficult and you do see a lot more room for error.”
— Justin Andrews [16:55]

5. Farmer Walks

Integrates posture maintenance with functional movement.

• Guidelines:
  • Maintain full foot contact with the floor.
  • Stand tall without overarching the back.
  • Engage core and keep shoulder blades back and down.

Adam Schafer notes:

“Farmer walks focusing on good posture help teach the skill of having good posture while also doing something functional.”
— Adam Schafer [17:14]

6. Planks with Posterior Pelvic Tilt

Targets anterior pelvic tilt by engaging the core effectively.

• Method:
  • Perform a standard plank but tuck the tailbone to flatten the lower back.
  • Hold the position to intensify abdominal contraction.

Justin Andrews discusses its uniqueness:

“This is the seated row of the lower body, meaning that it is that impactful for, like 99% of the people out there.”
— Justin Andrews [20:19]

7. Physioball Crunches

Separates hip flexor engagement from abdominal work.

• Steps:
  • Lie back on a physio ball, activate glutes, and perform crunches.
  • Emphasizes core activation over hip flexors.

Adam Schafer explains:

“This is teaching your body to stop relying so much on your hip flexors and rely a little bit more on your abs.”
— Adam Schafer [21:22]

8. Thread the Needle

Enhances thoracic mobility and promotes deep, relaxed breathing.

• Benefits:
  • Alleviates shoulder and neck pain.
  • Improves rib cage expansion for better breathing.

Justin Andrews shares personal insights:

“I have to make sure I always do [Thread the Needle] because I just don't do a lot of things where I have to rotate that…”
— Justin Andrews [25:33]

9. Hip Bridge

Strengthens glutes and deactivates overactive hip flexors.

• Execution:
  • Perform a hip bridge with a posterior pelvic tilt.
  • Hold the position to engage and strengthen the glutes.

Justin Andrews emphasizes its importance:

“This movement is addressing sleepy butt syndrome, very common due to anterior pelvic tilt.”
— Justin Andrews [27:42]

10. Child’s Pose with Reach

Focuses on thoracic extension and lat stretching.

• Implementation:
  • Perform a child's pose while reaching forward to stretch the lats.
  • Hold for 30 seconds and repeat multiple times.

Adam Schafer concludes this section:

“This offsets the humpback posture often seen with excessive phone use.”
— Adam Schafer [28:14]

Integrating the Techniques

The hosts discuss how to incorporate these techniques into training routines, especially for clients prioritizing longevity and pain relief over bodybuilding. Justin Andrews suggests:

“Build an entire routine around these movements, and as clients get better, you can progress and add load.”
— Justin Andrews [22:21]

Adam Schafer adds:

“Start with stretches, move to mobility, and end with strengthening.”
— Adam Schafer [23:32]

Conclusion

Episode 2642 provides a comprehensive guide to improving posture through ten meticulously explained techniques. The hosts underscore the significance of awareness, proper exercise execution, and consistent practice in achieving and maintaining good posture. By integrating these strategies, listeners can experience reduced pain, enhanced strength, and greater confidence in their daily lives.

Find Mind Pump and the hosts on Instagram:

• @mindpumpmedia
• @mindpumpsal
• @mindpumpadam
• @mindpumpjustin
• @mindpumpdoug

Website: mindpumppodcast.com
Training Programs: mapsfitnessproducts.com