Need Posture Fixing Excercises....

[mm107]

Hello all, quick question...

Yesterday, my coach was cracking our backs (by walking on it lol) and when he got to my top-back, it was rounded as hell. He tried to flatten it out, but realized that is how bad i have a hunch. It is not noticeable by any means when im walking or standing, but if i say stretch my lower back and hang down to touch my toes, my back has a HUGE hump in it....

This is hurting my squat, because with 600lbs on the bar, i tend to hunch over. I think this is because of my bad posture. Which i need to fix.....

I know Planks are a good posture excercise, but are there any exercises for fixing posture?

Thanks all...

 

[Cynical Simian]

Do a search for "Neanderthal No More" on T-Nation for a good series of posture articles.

The biggest thing is just making an effort to keep good posture throughout the day. It'll be a pain in the ass at first, but you'll get used to it in a week or two. One useful cue is to think about pinching your shoulder blades together.

 

[*Bunny*]

ever been to a chiro? Curious what they'd say

 

[mm107]

ever been to a chiro? Curious what they'd say

nope bunny, never been to one....i should go....chiro from the gym has free consults.....

nice idea =]

 

[mm107]

Do a search for "Neanderthal No More" on T-Nation for a good series of posture articles.

The biggest thing is just making an effort to keep good posture throughout the day. It'll be a pain in the ass at first, but you'll get used to it in a week or two. One useful cue is to think about pinching your shoulder blades together.

on my way over...
thanks bro!

 

[SgtSlaughter]

oh boy... i know this all too well bro.

do u do any OH BTN work? if not... probably cuz of bad posture... when your flexibility increases you'll be able to easily. And if you can try, pretend your holding a barbell on your neck, like ready to push press it off, keeping your shoulders back and tight like that all day will help.

you need to go get a serious cracking it sounds like though.

While seated all day instead of looking down at the screen, turn your nose up like an aristocrat... lol, it helps neck alignment... trust me.

Take advantage of NOT sitting down whenever you can through the day, walk around stretch out... touch your toes... lay on the floor pull your knees up stretch lower back, ect.

 

[*Bunny*]

nope bunny, never been to one....i should go....chiro from the gym has free consults.....

nice idea =]

That is a great article CS is referencing btw. My posture is horrible right now, I can SEE a slight curve now that was never there and it sucks. Nothing I can do about it for a few weeks though but try to sit up straight and not hunch at this desk job... (dont ask why I cannot elaborate).

stretching helps tremendously (ala Treil) but still, I want someone to stand on my upper back and crack that sucker BACK .. but that is NOT a good thing to do

 

[SgtSlaughter]

to help the lower...

suck in lower abs like ur squeezing into tight ass pants, keep them tight all day when u notice ur posture failing.


my chiro told me that one... it's helped me tremendously.

 

[Protobuilder]

The biggest thing is just making an effort to keep good posture throughout the day. It'll be a pain in the ass at first, but you'll get used to it in a week or two. One useful cue is to think about pinching your shoulder blades together.

+1 Sucks hard at first but then gets easier and hopefully will become a habit. Tight pecs, lats, and biceps tends to pull your shoulders forward. When you stand, the palms of your hands "should" face the sides of your legs (rather than facing behind you), and the thumbs should more or less line up w/ the seam of your pants (rather than the front of your thighs or more). Stand up. Lift your chest high and out, like a military posture, and pull your shoulders back and down like you're setting up for a powerlifting bench press. That's the basic shoulder position you want to maintain all day. It will hurt at first b/c your muscles are very tight.

 

[Kabeetz]

I'm in the same boat... my problem is I always find myself "forgetting" to maintain posture throughout the day. I'll do good 'til 9:30, my boss will call me into her office and then poof day's over. I gotta go about making it a priority.

 

[TomoUK]

i have a similar prob but its just my right shoulder that is slightly pulled forward (i guess from a lot of one sided sports i play) and it causes me impingement probs, does anyone have an idea how this could be resurected?
sorry about highjacking the thread!

 

[mm107]

i just bought a shoulder brace to pull my shoulders back on ebay...nice and cheap...will wear for 2 weeks, then go without the brace and work it out by holding posture daily....

thanks everyone!

tomouk no prob bro, info is info!

 

[TomoUK]

i just bought a shoulder brace to pull my shoulders back on ebay...nice and cheap...will wear for 2 weeks, then go without the brace and work it out by holding posture daily....

thanks everyone!

tomouk no prob bro, info is info!

mm107 have you tried scap press ups (a press up with locked arms) my coach told me to do them to pull my shoulders back, i think they work some of the hard to reach muscles that lock the scapula to the rib cage - very untechnical description i know!

http://www.t-nation.com/readTopic.do?id=1053531

 

[Cynical Simian]

i just bought a shoulder brace to pull my shoulders back on ebay...nice and cheap...will wear for 2 weeks, then go without the brace and work it out by holding posture daily....

Using your lats would have been even cheaper.

 

[mm107]

i know this, lol io hope this think mentally prepares me for this battle =]