posture correction

[thomas89]

Hello, I hope this is the right forum for my question.

I have allways had a very unattractive posture, and I am now a 19 year old male. I have been working out for about 6 months now, but my posture is still bad.

So I was wondering if you knew about any training-programs that is designed to correct the posture? My shoulders and neck are pointing too much forwards, and I really want to do something about this.

I've tried finding programs on google without any luck. I'm looking for programs which are 3-4 days a week training.

Any tips for me on my problem would be greatly appreciated.

yours truly:

Thomas

PS: I appologize if my english is bad.

 

[squatmonkey]

I dont have a lot of help for your posture, But Im sure weight training with good form should help. Good luck...

 

[dabuffguy]

Hello, I hope this is the right forum for my question.

I have allways had a very unattractive posture, and I am now a 19 year old male. I have been working out for about 6 months now, but my posture is still bad.

So I was wondering if you knew about any training-programs that is designed to correct the posture? My shoulders and neck are pointing too much forwards, and I really want to do something about this.

I've tried finding programs on google without any luck. I'm looking for programs which are 3-4 days a week training.

Any tips for me on my problem would be greatly appreciated.

yours truly:

Thomas

PS: I appologize if my english is bad.

Forward-slopeing shoulders are due to a lack of back muscle. You need to do barbell rows to strengthen and thicken your upper back. A stronger tighter back will pull your shoulders back. Also, if you have a proportionally larger and tight chest and shoulders, it will pull your shoulders forward.

 

[SouthernLord]

http://www.ericcressey.com/articles.html

There are a lot of good articles in this link. Scroll down until you get to "Neanderthal No More". It is a four series article that will go over every posture problem imaginable and how to correct them. Good luck.

 

[slamminshaun]

Hello, I hope this is the right forum for my question.

I have allways had a very unattractive posture, and I am now a 19 year old male. I have been working out for about 6 months now, but my posture is still bad.

So I was wondering if you knew about any training-programs that is designed to correct the posture? My shoulders and neck are pointing too much forwards, and I really want to do something about this.

I've tried finding programs on google without any luck. I'm looking for programs which are 3-4 days a week training.

Any tips for me on my problem would be greatly appreciated.

yours truly:

Thomas

PS: I appologize if my english is bad.

Had the same problem and went to a Chiropractor that had a wellness center on-site (with trainer). I got the trainer for free essentially since it was billed through my insurance. She worked me through alot of "core training", Pilates, stretching, and some weights. End result: posture improved.

 

[Azinine]

http://www.ericcressey.com/articles.html

There are a lot of good articles in this link. Scroll down until you get to "Neanderthal No More". It is a four series article that will go over every posture problem imaginable and how to correct them. Good luck.

This.

 

[thomas89]

Thanks for the answers guys! I checked out Neanderthal no more, and it looked pretty good, but it was pretty advanced and there are many articles which I just can't understand, I tried reading but the words are ununderstandable for me. Aren't there any training programs out there which just have a lot of focus on the back and posture muscles?

 

[oso0960]

buy eric cressey's book, I bought it on amazon for no more than 13 dollars. Doing just the warmups before your normal workout will probably completely fix your posture. If you keep exercising with poor form, it will make it worse. Think about it, doing lots of squats when you can't activate your glutes or your hip flexors are too tight, leads you deeper into the hole of muscles imbalances. if you buy his book, follow the warmups exactly how they are. the workout program is aimed toward an intermediate lifter, so i'd say if you can't squat 1.5x your bodyweight, stick with the basics first.

 

[Jocques Straap]

I find that lifting with proper form and stretching with proper technique, will do a lot to improve ones posture. However an important aspect is keeping a mindful eye on it throughout the day. When you sit down - make sure your feet are flat on the floor, knees bent at 90, maintain your curvature of your back, head high, eyes up, shoulders back, arms resting gently. If you catch yourself slouching, like you probably are now, adjust yourself and try and hold this correct position for as long as you can. You will get tired of this very fast, and seem like an impossible battle. Don't stress out about it, like all changes to the body, it's not easy and it takes time. Doing this will also give you a clear idea as to where your body is deficient, allowing for a better designed lifting and stretching program.

Good Luck

 

[mustang_00]

inversion tables help with lower back pain and posture a lot!!!

try rolling up a bed sheet so it's a fairly thick roll and lay on it length wise. so the bottom of one end is touching your butt crack and the other end is mid back. lay on it for 5 minutes every day.