My Posture SUCKS. HELP!

[blaster220]

I'm getting thicker and thicker as the weeks roll by, but I find myself hunched over all the time... I guess it is a habit left over from my days of being tall and lanky at a measley 160. What is the easiest method for encouraging a straight posture that will make me look mean!

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"Pain is weakness leaving the body"

 

[patro]

I always used to slump until I looked at myself in the mirror and I realised how bad it must have looked.

Then when I stood up straighter I realised I was taller and felt bigger. After that, I just kept remembering how good it felt to not slump and I don't do it anymore.

You just have to tell youself to change.

-Patro

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EVERYBODY HAS THEIR OWN AGENDA

 

[bignate73]

chances are you bench alot. this can cause for tightness in the pectoralis muscles thereby protracting the shoulders. this is called upper cross syndrome. lay on a bench or a stability ball and stretch your chest as if you were doing flyes. another cause of this is tight lats (both together cause the sydrome actually) stretch your lats by getting on all 4s, resting your forearm on a bench palm up and stretching down on it with your arm relatively straight. these are corrective stretches to be done before training as well as anytime you have freetime. thats for your upper body.
chances are you have postural deviations in your lower region as well. there are numerous stretches to remedy this too.

 

[Garza]

Once I started doing deadlifts I had no problem with my posture at all.

 

[punch]

A very good solution to your problem is dumbell pullovers! With your feet on the floor put your shoulders on a flat bench facing up. Grasp a dumbell and with your arms slightly bent lower the wieght over your head for a good stretch, then bring the dumbell back towards your chest while squeezing. This is a great movement to expand your ribcage and actually causes you to stand a bit more upright. This also works both the chest and back(One of Dorians favorate movements). LOL

 

[blaster220]

Good answers. Keep em coming.

 

[wrw]

big 73 knows his shit. listen to him and you'll be alright.

 

[blaster220]

bump

 

[danielson]

err...i suffered (still do but much less) from bad posture.....i read on a chart that abs an spinal errectors are responsible for posture.....i work spinal errectors a lot in kungfu and abs, its really helped my posture.

 

[BSmooth]

Abs are important to having a strong back. I also used to have real bad posture. Now that I've put on a lot more muscle, its a lot better. But still, it takes CONCIOUS effort to stand up straight all the time. Many times throughout the day I find myself slouching. It's getting better though. Just keep remembering to stand up straight as possible. It may be uncomfortable at first but it will get better. Hope this helps.

 

[Belial]

Robert-

Good work, man. I still say a well-developed back is the hallmark of a dedicated lifter.

 

[bignate73]

a strong back and abdominal structure helps but the culprits for poor posture is our day to day positions. prolonged sitting, standing etc. tight hipflexors, tight spinal erectors, lengthened abs, there are many more factors to poor posture. to prescribe a particular exercise without assesing ones posture can exacerbate the situation and actually worsen the condition.

i assess posture daily, and teach corrective stretches to clients that have deviations. there are a plethora of factors, weak muscles, tight muscles, lengthened muscles, and if one stretches the wrong muscle, it can worsen the condition.

the general term "abs" is what most people think of to strengthen their midsection. but most are referring to their external abs. the actual muscles that you want to work are your internal abdominals, ie your core. when you activate this muscle complex you are tightening the entire internal musculature responsible for stability and spine integrity. hit up a search for core strength online and see. im not sure if this is a new concept or one that just got an actual name but its actually quite paramount to incorporate it into a fitness/ workout regime. guaranteed, once you start implementing core movements, your power movement will improve.

peace