Posture and movement solutions for your prime
Dr. Steven Capobianco shares his tips for maintaining and improving posture throughout life.
Are you ready to unlock your best posture and feel your strongest?
Dr. Stephen Capobianco, an expert chiropractor, has cracked the code to healthier movement as we age.
We interviewed Dr. Capobianco to get his insider tips – catch the FULL interview above. But if you want just the highlights, here's his advice for extending your active years and enjoying them to the fullest.
The Truth About Posture: No Ideal Shape
Dr. Capobianco shares some game-changing insights about posture. Did you know having "ideal" posture isn't actually the goal? "We're all individuals," Dr. Capobianco explains. "And there's no single perfect way to stand or sit. Instead, we should each focus on finding positions that feel comfortable and suit our daily needs."
Posture and pain may not be as connected as we previously thought.
And here's more good news: While posture does matter, it's usually not a major cause of pain. So, if you're struggling with aches, don't worry about forcing yourself into some super-straight position. Relief could be as simple as exploring different stances!
Posture Stacks: Tailor-Made Solutions
Dr. Capobianco recommends personalized routines, which, in the BodyStack way, he's grouped into a Posture Stack.
These are simple collections of exercises and practices that help you find your optimal posture and address unique challenges. Here's what he suggests based on age:
The Younger Athlete's Posture Stack:
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Tech breaks: Step away from screens every hour.
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Eye push-ups: Track a pencil towards and away from your face. Improves eye posture!
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Brueger's Postural Relief Position: A special stretch that expands the ribcage.
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Rib stacking: Learn to position your ribs in a way that optimizes breathing.
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CARS (Controlled Articular Rotations): Explore your body's full range of motion.
For a deeper drive on posture in young athletes check out Dr. Steven's best advice for how posture affects body position (and performance) in younger athletes.
The Older Athlete's Posture Stack (50+):
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Balancing: Improves overall posture and reduces fall risk.
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Corner stretch: Counteracts the common tendency to hunch forward.
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Wall angels: Promotes extension and upper body mobility.
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Prone press-up: Creates healthy back extension.
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Suitcase carry: Builds core strength and allows your body to find natural, efficient posture.
Want more to support your body position as you age? Dr. Steven shares some best practices for posture and mobility for the 50+ athlete.
Dr. Capobianco's Movement Must-Haves
Great posture is just one piece of the puzzle. Dr. Capobianco focuses on movement as a key to longevity. He incorporates the following into his daily routine and suggests others do the same (tailored to individual abilities):
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Focus on all planes of movement: Most exercises target front-to-back movement. Explore rotation and side-to-side movement for well-rounded strength like in this video.
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Be multi-positional: Don't just master one way to squat. Try different foot positions, stances, and grips to keep your body adaptable. Find some inspiration and ideas here.
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The art of deceleration: As we age, learning to slow down movement is critical. Think of exercises like stepping down from a raised surface or try some of these.
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Zone two training: Aim for moderate-intensity activity most days. You shouldn't be gasping for air, but you should know you're working. Health expert Dr. Peter Attia shares his thoughts on the importance of this training.
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Hit it hard (sometimes): Short bursts of high-intensity training (HIIT) are valuable. Dr. Capobianco likes the Norwegian 4 by 4 method for its clear structure.
Your Next Steps
Ready to embrace change and improve your posture and movement health? Here's how to hit the ground running:
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Start today! Try a tech break, some eye push-ups, or a simple balancing drill.
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Notice how you feel: What positions bring relief? What makes you feel strong?
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Be kind to yourself: Ditch the "perfect posture" mindset and have some fun!
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Want personalized help? BodyStack can support you! Between our staff and our community, we've researched or reviewed hundreds of brands and products that could be relevant to your health journey. Browse by topic and narrow in on what's missing from your BodyStack.
Remember, you're on the journey to greater strength and joy. BodyStack is here to make sure you're not only doing it, you're doing it right! Check out our dedicated Stacks page to start filling in any gaps in your personal BodyStack.
