Osteopath Brendon Talbot shares his top tips and exercises for fixing bad posture or upper back pain

Bad posture from sitting at a desk all day? Osteopath shares the most effective exercises to heal a sore back – and reveals why you should never sit with your legs crossed

  • An osteopath has shared five movement and his tips to improve your posture
  • Practitioner Brendon Talbot, from Canada, specialises in bone and muscle tissue
  • He demonstrated five exercise to do to help fix bad posture in a viral TikTok clip
  • He gave his tips to maintain a heathy posture including never crossing your legs
  • As well as changing seating positions and going on short walks regularly
  • Brendon also recommended an exercise to alleviate a stiff or painful upper back 

An osteopath has revealed five simple exercises and tips to improve your posture from taking frequent short walks to never crossing your legs. 

Brendon Talbot, a Canadian health practitioner who specialises in bone and muscle tissue, posted a video demonstrating five movements you can do at home and things to keep in mind in day to day life to help keep your posture straight.

He also recommended an exercise to help ease a stiff and painful upper back for people who work at a desk all day. 

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Brendon Talbot (pictured) a Canadian health practitioner specialising in bone and muscle tissue, shared five movements you can do at home to help keep your posture straight

Brendon showed his 1.7million followers how to perform five movements people can do regularly to improve posture starting by lying facedown on the floor

He positions his arms out to the side at a 90-degree angle then straightens them above his head and back

For the first movement involved he lies facedown on the floor, positions his arms out to the side at a 90-degree angle then straightens them above his head and back

Brendon showed his 1.7million followers how to perform five movements people can do regularly to improve posture starting by lying facedown on the floor.

He positions his arms out to the side at a 90-degree angle then straightens them above his head and back. 

The second move Brendon remains lying on his stomach and splays his arms out straight to the side with his palms facing down and moves them up towards the ceiling. 

The second move Brendon remains lying on his stomach and splays his arms out straight to the side with his palms facing down and moves them up towards the ceiling.

A third move Brendon instead faces his palms up and lifts his arms up toward the ceiling

The second move Brendon remains lying on his stomach and splays his arms out straight to the side with his palms facing down and moves them up towards the ceiling.

Brendon's fourth exercise is similar to the yoga pose upward facing dog and for his final move, he goes from the foetal position to his hands and knees

The health expert repeats each move several times but warns people not to continue if they cause any pain or discomfort

Brendon’s fourth exercise is similar to the yoga pose upward facing dog and for his final move, he goes from the foetal position to his hands and knees

A third move Brendon instead faces his palms up and lifts his arms up toward the ceiling.

Brendon’s fourth exercise is similar to the yoga pose upward facing dog and for his final move, he goes from the foetal position to his hands and knees. 

The health expert repeats each move several times but warns people not to continue if they cause any pain or discomfort. 

He listed some tips and tricks people can do throughout the day to keep their posture in check including not crossing their legs when sitting down.

10 ways to improve your posture 

1. Be mindful of your posture

2. Stay active

3. Change sitting position frequently 

4. Move in ways you normally don’t

5. Maintain a healthy weight

6. Relax your shoulders

7. Take a deep breath 

8. Break up your day with short walks 

9. Limit wearing high heels

10. Don’t cross your legs

Source: btosteopathy/TikTok 

Brendon also suggested changing your sitting position regularly, taking short walks to break up the workday and not wearing high heels often. 

The osteopath also recommended a mobility exercise for office workers to do that he says can help to alleviate a stiff or painful upper back. 

The movement is perfect for those who work at a desk job, have rounded shoulders, poor posture or feel tight. 

Brendon said it helps with spine, shoulder and hip mobility and a tight, neck back and chest. 

The two clips have racked up a combined 149,000 times and dozens of the Canadian’s fans in the comments were impressed with the handy advice. 

‘These are tougher than it looks but I know they will help. Thank you!!’ one woman said.

‘I’ve never seen this before! I will save and try thanks for sharing’ replied another. 

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