I have kyphosis and I'm wondering if anyone knows any good routines, exercises to help get rid of it? I've already mostly fixed my anterior pelvic tilt by stretching but the kyphosis isn't going away. Also I have horrendous forward head posture, so if anyone has any tips for that it would be appreciated.
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03-29-2010, 01:39 PM #1
exercises to remove kyphosis and forward head posture?
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03-29-2010, 01:43 PM #2
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03-29-2010, 02:07 PM #3
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03-29-2010, 02:43 PM #4
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03-29-2010, 03:16 PM #5
- Join Date: Feb 2010
- Location: Tomball, Texas, United States
- Age: 52
- Posts: 236
- Rep Power: 185
Work the rhomboids and rear delts
Google "Caveman no more" Its an article series written by Eric Roberts and Cressey.
Goes over diagnoses of the problem, causes and solutions/fixes.
I HIGHLY reccomend it for your problem. I have been looking into the same issue for years and all roads lead back to the exercises they go over in the article so save yourself some research time and check it out!
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03-29-2010, 06:10 PM #6
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03-29-2010, 06:10 PM #7
These article will help you tremendously:
http://www.tmuscle.com/free_online_a...no_more_part_i
http://www.tmuscle.com/free_online_a...o_more_part_ii
http://www.tmuscle.com/free_online_a..._more_part_iii
http://www.tmuscle.com/free_online_a...o_more_part_iv
http://www.tmuscle.com/free_online_a...g_computer_guy
http://www.tmuscle.com/free_online_a...other_23_hoursYoutube.com/PalacBoxing
I'll answer your boxing and combat questions. Just PM me
"Patience, persistence, determination, and an unstoppable drive to be better than yesterday."
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03-29-2010, 06:21 PM #8
Have you been practicing perfect posture all day long?
Have you strictly followed the programs directly for the past couple of months?
Have you moved away from certain pressing exercises, bench press for example?
Have you stretched your pecs and delts on a daily basis?
Have you used certain isolation exercises to fire up your rhomboids and rear delts, YTLW, Face Pulls, Rows where you're actually pulling with your traps and rhomboid and not your arms?
Have you seen an ART Practitioner?
If you can't answer yes to all of those questions then please reread the articles and follow them and come back to seek advice if you can answer yes to all of those questions, because you are missing the advice.
Posture is a constant battle, if you workout for 1 hour and you walk and sit like absolute **** for the rest of the day, don't bother going to the gym. It takes time and patience, especially if you are in seat or in a car all day, I speak from experience. I spend most of my day in a car driving for my job, and my posture was absolute **** the past couple of years, I focused on doing the above mentioned things, working on my mobility and flexibility and it is a whole helluva lot better. I still may experience the occasional posture mishap but I correct ASAP.
My only problem now is ankle flexibility and tight hip flexors, which I am working on every single day and slowly but surely it is getting better.Youtube.com/PalacBoxing
I'll answer your boxing and combat questions. Just PM me
"Patience, persistence, determination, and an unstoppable drive to be better than yesterday."
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03-29-2010, 09:28 PM #9
I have been doing the above, with the exception of perfect posture and going to an ART practitioner, and I don't even know what that is. Good posture all the time is very hard and my postural muscles get tired, especially when I'm not getting enough sleep. I have seen big changes in my flexibility but kyphosis changes very slowly. I did deadlifts recently and noticed that my kyphotic curve decreased a little. Perhaps it just takes time.
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03-29-2010, 09:42 PM #10
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03-29-2010, 09:53 PM #11
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03-30-2010, 03:22 AM #12
Some great advice and links to pertinent articles. I would like to add the following to round things out
http://www.tmuscle.com/article/perfo...and_shrugs&cr= for a better understanding of what is happening at your scaps.
http://stronglifts.com/how-to-improv...acic-mobility/ some of the mobility exercises for your upper back.
You have to understand that while stretching out the push muscles and strengthening the pull muscles will help, it's what you do the rest of the time when you're not in the gym that really helps. You must give your body a template to which the new stretching and strengthening will take to. What good will tightening the upper back muscles do if they are tightening to the same place!!!
Just out of curiosity, do you have a round rib cage (almost the same size front to back as side to side) and/or slightly narrow or short clavicles?Last edited by tonester; 03-30-2010 at 03:25 AM.
"Adapt and overcome."
"Everything you need is inside you."
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