# The Ultimate Posture Exercise Source: https://www.youtube.com/watch?v=__7kqI--9eM Recap page: https://rapidrecap.app/video/__7kqI--9eM Generated: 2026-01-24T17:03:00.448+00:00 --- ## Quick Overview The low crab breathing exercise is highly effective for correcting slouched posture (thoracic kyphosis) by promoting posterior rib cage expansion and achieving proper hip extension alignment in the glutes and hamstrings, which is critical for full reverse plank progression. **Key Points:** - The low crab breathing exercise addresses underlying issues like thoracic kyphosis by targeting proper shoulder and hip alignment. - The exercise involves getting the arms behind the body into an extension position, helping to open the chest and elevate the sternum for rib cage expansion. - Proper setup requires placing feet on an object 1-2 inches tall, ensuring weight is distributed evenly between the heel base and the big toe/little toe base. - During the breathing phase, gently press through the floor to elevate the sternum slightly, aiming for 5-10 seconds of hold per breath, focusing on diaphragmatic breathing through the nose. - The exercise progression involves moving from the wall-supported version to a full reverse plank position, engaging the hamstrings and glutes for hip extension. - Avoid flaring the lower ribs significantly or excessively arching the back during the hip extension peak. - The recommended protocol is two sets of ten breaths using this technique. ![Screenshot at 00:00: The initial demonstration of the reverse plank position using an anatomical skeleton model highlights the desired straight-line body posture that the exercise aims to achieve, contrasting with typical slouched posture.](https://ss.rapidrecap.app/screens/__7kqI--9eM/00-00-00.jpg) **Context:** The video demonstrates an advanced corrective exercise, presented as the "Ultimate Posture Exercise," designed specifically to counteract slouched posture, often referred to as thoracic kyphosis. The presenter uses an anatomical skeleton model to illustrate the desired alignment of the head, rib cage, and pelvis, and then demonstrates the progressive movements, starting with a wall-supported variation and advancing to a crab-like position on the floor. ## Detailed Analysis The presenter argues that the reverse plank variation, specifically a low crab breathing exercise, is underrated for fixing slouched posture or thoracic kyphosis because it simultaneously addresses issues at the shoulders and hips. The initial demonstration shows the arm extension position, which helps open the chest and elevate the sternum, creating space for rib cage expansion in the front. The setup for the main exercise involves sitting on the floor with the head resting against a wall to eliminate neck tension while breathing. Key setup points for the floor exercise include aligning knees with hips, placing fingertips in line with the butt, and ensuring the feet are on a 1-2 inch elevated surface. During the breathing component, one must gently press through the palms to elevate the sternum slightly, holding for about 5-10 seconds while breathing in through the nose and exhaling through a relaxed mouth, focusing on diaphragmatic breathing without letting the lower ribs flare excessively or the back arch. The progression involves moving from the wall-supported position to the full crab position, emphasizing hip extension by engaging the hamstrings and glutes to achieve a stacked alignment of the head, rib cage, and pelvis. The final progression is a full reverse plank, maintaining this stacked position while focusing on proper breathing patterns (inhale through the nose, exhale through the mouth with a relaxed jaw) and pausing at the top to feel the side abs engage before inhaling again. The suggested prescription is two sets of ten breaths. ### Exercise Rationale - The reverse plank variation is key for fixing thoracic kyphosis by addressing underlying shoulder extension and hip extension problems. ### Wall-Supported Setup (Breathing) - Sit with the head against a wall, arms extended behind, feet on a 1-2 inch elevated surface, ensuring butt is aligned with fingertips. ### Breathing Technique - Gently press the floor to elevate the sternum slightly while maintaining rib cage alignment (avoiding rib flare or back arch); hold for 5-10 seconds per breath, inhaling through the nose and exhaling through the mouth. ### Progression to Crab Position - Move to the crab position (hips elevated), keeping feet on the platform, ensuring weight is evenly distributed between the heel base and the ball of the foot. ### Full Crab Execution - Achieve hip extension by engaging glutes and hamstrings, stopping before the lower ribs flare or the back arches; perform two sets of ten breaths, focusing on breathing coordination (inhale through nose, exhale through mouth). ### Final Progression - Progress to a full reverse plank, maintaining the stacked alignment of head, rib cage, and pelvis throughout the movement, coordinating the breath hold/pause with ab tension at the top. ![Screenshot at 00:01: Visual representation of the desired straight body line in the reverse plank \(skeleton model\).](https://ss.rapidrecap.app/screens/__7kqI--9eM/00-00-01.jpg) ![Screenshot at 00:05: Skeleton model illustrating poor alignment \(thoracic kyphosis\) indicated by curved lines relative to the central axis.](https://ss.rapidrecap.app/screens/__7kqI--9eM/00-00-05.jpg) ![Screenshot at 00:31: The initial setup for the wall-supported breathing drill, showing the head resting against the wall with legs extended and hands supporting the body.](https://ss.rapidrecap.app/screens/__7kqI--9eM/00-00-31.jpg) ![Screenshot at 01:49: Skeletal animation highlighting the engagement of the hamstrings and glutes during the hip extension phase of the exercise.](https://ss.rapidrecap.app/screens/__7kqI--9eM/00-01-49.jpg) ![Screenshot at 02:31: Demonstration of the incorrect form in the elevated crab position, marked with a red 'X', showing excessive lower rib flare and back arch.](https://ss.rapidrecap.app/screens/__7kqI--9eM/00-02-31.jpg)