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  1. #1
    Iron Lion Gzus's Avatar
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    -Posture Correction Information and Routines-

    Common Postural Deficiencies
    Desk Jockey: What Sitting All Day is Doing to Your Body
    In Defense of Overhead Lifting.............Tests for Shoulder Girdle Health
    Dysfunction Tests

    Total body corrective routines:
    Neanderthal No More Part I
    Neanderthal No More Part II
    Neanderthal No More Part III
    Neanderthal No More Part IV
    Neanderthal No More Part V

    How to Improve Muscle Balance and Stability for Increased Performance Part 1
    How to Improve Muscle Balance and Stability for Increased Performance Part 2: Faulty Alignment of the Head, Neck, Shoulder Complex
    How to Improve Muscle Balance and Stability for Increased Performance Part 3: Faulty Alignment of the Pelvis

    (De)-Constructing Computer Guy
    (De)-Constructing Computer Guy - the other 23 hrs

    Upper body corrective routines:
    Push-Ups, Face Pulls, and Shrugs..............upper back posture/mobility+scap mobility, restoration and maintenance of shoulder/scap muscular balance
    The Voyer Shrug....................................for shoulder anteriority
    Heal that Hunchback...............................Kyphosis correction
    How to Improve Your Thoracic Mobility
    The Weakest Link...................................work into your current chest/back routine but address severe anterior pelvic tilt prior to implementing
    The Right Way to Stretch the Pecs

    Lower body corrective routines:
    Hips Don't Lie: Fixing Your Force Couples....Obtaining optimal pelvic alignment
    Corrective Methods For Common Postural Deviations: The Anterior Pelvic Tilt


    Most effective IT and QL stretch:
    IT Band



    QL (feels good man)
    Dillon you sob, C.I.A. got you pushing too many pencils? Fix posture - http://forum.bodybuilding.com/showthread.php?t=123812871

    Look like you lift and want to do Oly grip Front Squats? - http://forum.bodybuilding.com/showthread.php?t=164421641

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  2. #2
    Registered User grumble1's Avatar
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    Solid thread.
    GOMAD!
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  3. #3
    Registered User fatasskid's Avatar
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    Originally Posted by gordonrumble View Post
    Solid thread.
    thanks bro, it useful
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  4. #4
    Cyber Policeman lookingforgains's Avatar
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    Will definitely read.
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  5. #5
    Surgeon General watertoy's Avatar
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    Chiro visits and a kneeling chair made a big difference for me.

    If you can sit in slightly better posture all day long your posture will improve slightly.
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  6. #6
    200lbs down! tanikR32's Avatar
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    good info thanks for posting this up
    I had a grade II tear in my superior labrum to the bicep and have been rehabilitating it without surgery
    this is very good stuff to read in my and many other lifters' situation
    repped!
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  7. #7
    isness is the bizness matt297's Avatar
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    Thumbs up

    Good thread mate.
    "Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching

    The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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  8. #8
    Registered User The11thDimenson's Avatar
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    holy **** dude , i think i saw a pic of how my right shoulder is. my right shoulder slants down about an inch lower than my left, but my left arm kinda cracks when i raise it up and move it side to side.
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  9. #9
    Iron Lion Gzus's Avatar
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    Originally Posted by watertoy View Post
    Chiro visits and a kneeling chair made a big difference for me.

    If you can sit in slightly better posture all day long your posture will improve slightly.
    I'm trying to see my chiro less and less but classroom chairs and computer use are killing me.
    Dillon you sob, C.I.A. got you pushing too many pencils? Fix posture - http://forum.bodybuilding.com/showthread.php?t=123812871

    Look like you lift and want to do Oly grip Front Squats? - http://forum.bodybuilding.com/showthread.php?t=164421641

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  10. #10
    Registered User joeysby's Avatar
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    Thumbs up

    good thread! alot of great info to read!



    thanks for taking the time to put it together.



    repped
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  11. #11
    Registered User rbt's Avatar
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    Thumbs up

    good stuff,thank you
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  12. #12
    Surgeon General watertoy's Avatar
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    Originally Posted by Gzus View Post
    I'm trying to see my chiro less and less but classroom chairs and computer use are killing me.
    When I sit on a normal computer chair I find I now naturaly gravitate towards hooking my legs underneath and sitting a lot on my hamstrings. Or I find my sitting stance is really wide like a sumo stance.



    Also if you go to the gym and tire your muscles completely you go sit in a classroom or at a computer most the time you will be crouching over worse than a normal less fatigue person is.

    If you can somehow spend more time lieing down, kneeling, walking and standing I think this is the cheapest way to slowly improve posture.
    Last edited by watertoy; 04-15-2010 at 08:53 PM.
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  13. #13
    Iron Lion Gzus's Avatar
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    Currently doing a modified version of routine in Neanderthal No More Part IV (I-III are primers/intro articles). A week in and I'm seeing noticeable improvements in my natural posture and in the ease of actively maintaining better posture during the day.
    Dillon you sob, C.I.A. got you pushing too many pencils? Fix posture - http://forum.bodybuilding.com/showthread.php?t=123812871

    Look like you lift and want to do Oly grip Front Squats? - http://forum.bodybuilding.com/showthread.php?t=164421641

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  14. #14
    WooHoo djartek's Avatar
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    5 Star thread my friend!
    Those articles are money, I see you posted some that I haven't read already!
    Answer to 90% of your exercise problems:
    http://forum.bodybuilding.com/showthread.php?p=466957531
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  15. #15
    Registered User MS614's Avatar
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    great thread
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  16. #16
    Registered User Adaz's Avatar
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    so.... why isn't this a sticky???
    R.I.P Aziz 'Zyzz' Shavershian


    Goals:
    140kg benchpress
    140kg squat
    180kg deadlift

    One step at a time..




    I rape back.
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  17. #17
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Adaz View Post
    so.... why isn't this a sticky???
    Because everyone here are all too easily captivated by that parrot army thread or army parrot thread.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  18. #18
    WooHoo djartek's Avatar
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    Originally Posted by Ironlife View Post
    Because everyone here are all too easily captivated by that parrot army thread or army parrot thread.
    correct
    Answer to 90% of your exercise problems:
    http://forum.bodybuilding.com/showthread.php?p=466957531
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  19. #19
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Ironlife View Post
    Because everyone here are all too easily captivated by that parrot army thread or army parrot thread.
    Because that isn't a sticky?


    Besides, it's not like this being a sticky would help newbies find it. (Generally) The only time the newbies find the stickies are when we hold their hands and directly link them to it anyways.

    So, just bookmark this thread, and when a posture thread comes up, open the bookmark in a new tab, copy the address, and paste it for the newbie who doesn't know how to search.
    -
    Alchemist of Alcohol
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    Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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  20. #20
    Registered User Omar_Gt's Avatar
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    wow!! its going to take a long time going through all the links..
    however,,,very very useful and informative thread.
    thanks..
    "Gotta learn to love it. The pain, the reward, the dedication...realizing you are doing something that 90% of people talk about but never do. The journey is a reward in itself." DK_Phoenix

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  21. #21
    Moderator Dominik's Avatar
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    Originally Posted by Adaz View Post
    so.... why isn't this a sticky???
    Because there are 13 already and whenever I unstick a thread to make room for a new one, people complain.

    I've decided to make this a sticky in the Exercises > Injury Recovery And Prevention forum and leave a permanent redirect in the Exercises forum. Sounds like a good compromise.
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  22. #22
    Iron Lion Gzus's Avatar
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    Would have posted it here originally, but since people don't use 'Search' who'd expect them to go to Injury Recovery and Prevention for injury prevention information???
    Dillon you sob, C.I.A. got you pushing too many pencils? Fix posture - http://forum.bodybuilding.com/showthread.php?t=123812871

    Look like you lift and want to do Oly grip Front Squats? - http://forum.bodybuilding.com/showthread.php?t=164421641

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  23. #23
    Moderator Dominik's Avatar
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    Originally Posted by Gzus View Post
    Would have posted it here originally, but since people don't use 'Search' who'd expect them to go to Injury Recovery and Prevention for injury prevention information???
    No problem and I understand completely. Thanks for putting this list of links together.
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  24. #24
    Banned nick1990's Avatar
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    honestly the best thread in this place

    For those who dont know what its like to be injured, its rough

    There is nothing worse than not being able to do what you want, when you want, or how you want to do it

    The OP gave perfect info on how to treat and prevent those injuries form ever happening

    This should also be stickied in the TEEN section IMO, because that is the time most injuries occur (at least in my case) from just general lack of knowledge
    Also, it would give teens the foundation they need to stay healthy for their entire BB/strongman/weightlifting career
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  25. #25
    Registered User criminal4889's Avatar
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    scapular retraction

    as far as exercises go which ones should you do every day. and which ones should you have rest days in between
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    Originally Posted by criminal4889 View Post
    as far as exercises go which ones should you do every day. and which ones should you have rest days in between
    The first few times you do SWS (if you do them right) you'd prob be too sore to do any retraction the following day.

    So it depends on strength, endurance and whether you're using the associated musculature during work/routine etc. Then it's unlikely that you just need scap retraction, so it would probably be easier to just grab a complete routine.
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    Originally Posted by Gzus View Post
    The first few times you do SWS (if you do them right) you'd prob be too sore to do any retraction the following day.

    So it depends on strength, endurance and whether you're using the associated musculature during work/routine etc. Then it's unlikely that you just need scap retraction, so it would probably be easier to just grab a complete routine.
    I assume that you made this thread because you had posture problems yourself?

    Wouldn't mind sharing your experience in this event?
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    Originally Posted by Gzus View Post
    The first few times you do SWS (if you do them right) you'd prob be too sore to do any retraction the following day.

    So it depends on strength, endurance and whether you're using the associated musculature during work/routine etc. Then it's unlikely that you just need scap retraction, so it would probably be easier to just grab a complete routine.
    i'm gunna start the neanderthal workout this week, while i'm doing it I wanna still do my regular squats and deadlifts, how should i incorporate them into the routine?
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    Originally Posted by NIguy View Post
    I assume that you made this thread because you had posture problems yourself?

    Wouldn't mind sharing your experience in this event?
    Will try too soon.



    criminal, Neanderthal IV? You have front squats on Thursday and snatch grip deadlifts on Monday as a part of the default routine.
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    thanks, i needed this.
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