How to improve posture?

[.MANoWAR.]

I noticed that I have pretty poor posture (hunched over, head leaning forward, shoulders too far forward) and I want to change it. The main reason is because my chest is growing very well from my workouts but all this work is hidden by my sh**ty posture. Also, I'm developing some back/neck pain that I'm sure would be much less if my posture was better. My form DURING workouts is fine.

I've read about three ways to change it:
1. sleep on a hard mattress
2. make a constant concious effort (<---avoid that at all costs ffs)
3. special exercises

The first option sounds ideal but I'm not sure how hard the mattress/surface needs to be. I've tried some of these exercises but they seem fairly useless and juvenile.

Anyone who has had this problem and 'conquered' it have any suggestions?

[pinoyboykev]

Well it sounds like you need to work out your back more. Because when you work out your chest, the muscle tightens and pulls your shoulders forward. So if you do not workout your back and shoulders, then your body will naturally slouch forward like that. It sounds as though your muscles are imbalanced so I recommend what I just said.

[CPX]

My posture improved so much by working my rear delts & back. Gotta make sure you're doing chest & shoulder stretches too!

[Rockchalk0420]

I think your best bet would be compound exercises. Deads, squats, etc, you get it. Just make sure you are consistant and your posture "should" improve.

[angelgarcia]

stomach vacuums
http://www.bodybuilding.com/fun/ms-fit5.htm

[Araj]

Buy a real chair with back support, not those chairs that are like

[PBJTime]

You can do a few simple things to improve your posture. There have already been a few good suggestions in here but I will add a couple.

Scapular pinches-Just squeeze your shoulder blades together and hold 3-5 seconds and repeat X10-30.

You can also do some cervical retractions-Put your finger on your chin. Now, tuck it and glide your head straight backwards. At the same time, pretend a line is pulling up at the back section of the top of your head, trying to stretch your neck upwards. Same thing with reps here.

I think somebody already mentioned stretching your chest. A chest corner or doorway stretch is really good for this.

I think it will take some conscious effort, unfortunately. You describe classic symptoms of forward head and shoulders. Good posture is one of the single most important things to work on, imho.

[allsweaty]

Stand up straight, walk proud.

It's called willpower.

[dkemano42]

Heres a link with a bunch of misc posture ideas

http://www.ehow.com/how_2257552_impr...e-weights.html

DK

[eXpiRaTioN_DaTe]

Heres another one. I just started doing the stretches for a pronated shoulder girdle, Ill let you know how it goes.

http://www.exrx.net/ExInfo/Posture.html

[DJAuto]

Stand up straight, walk proud.

It's called willpower.

^^^

This is the first step.

[Landolox]

Consistency with whatever improvement techniques you learn. Do not expect changes anytime soon. Know that the proper habit that you are creating needs to stick with you for the remainder of your life if you plan on keeping hgood posture.