-Posture Correction Information and Routines-

[Gzus]

I assume that you made this thread because you had posture problems yourself?

Wouldn't mind sharing your experience in this event?

Overall it's pelvic tilt and my right side (pec,lat,trap,shoulder) that's the problem. Classroom time, lab work and computer use.

Eradicated winging of my right scapula, greatly improved thoracic mobility, reduced anterior pelvic tilt (main problem, still battling), pecs+lats so tight I opted to stop training them (easing back into working them as flexibility has improved) - didn't have forward rolling shoulders though. I don't do direct trap because the right side is always tight and getting them any bigger/strong will probably give me migraines.

I'm in a situation now where frequent tissue work will bring me the most benefit.

[braindx]

I've written a bunch of stuff that may be useful here:

Stuff on tendonitis + mc's post on eccentrics is great:
http://www.eatmoveimprove.com/2009/08/on-tendonitis/
http://www.begin2dig.com/2010/04/ecc...-ideas-as.html

everything on muscle strains to how to rehab them:
http://www.eatmoveimprove.com/2010/0...uscle-strains/

postural evaluation, correction, etc. in the same line as neanderthal no more:
http://www.eatmoveimprove.com/2009/1...-dysfunctions/

Quick overview of different types of common lifting lower back injuries & how to tell what health professional to visit:
http://www.eatmoveimprove.com/2010/0...ur-lower-back/

On popping, cracking, clicking, etc. joints and what they mean:
http://www.eatmoveimprove.com/2010/0...licking-oh-my/

[tonester]

I'm very impressed with this sticky. And to think that all I had to do was link here instead of repetitively writing out advice and links.

Really good solid material.

Reps

[jackedlion]

Hi GZUS. I have been having pain in my lower back. Its definitely not a spine problem I read the other thread on lower back pain. And I looked through your links, and my posture is ok...but years of sitting in a desk for school has seriously tightend up my lower back.

I need help with finding exactly which muscle is tight, and I can read more to alleviate. I used your link and found this: floota.com/psoas_tests.html

When I tried to bring my legs to my chest...I couldn't even do that due to the pain...so I don't believe it is a psoas problem...and then I found: floota.com/QuadratusLumborumStretch1.html

And that definitely looks to be the problem on my right side. I thought I migh have had a erector tear, but after reading some I think those muscle have tightened. I am going to try and stretch them but do you have any advice on corrective exercises? Something anything to get me on the right track to recovery.

[Gzus]

QL pain/tightness - a lot of sitting. Unilateral symptoms could be from specific sitting habits.

Ok posture? You might still have the tilt necessary to put a stretch on the muscle or you are weak (glutes/hams) in hip extension and/or just have weak QLs in general so its under duress just from your daily routine.

You know you sit a lot, you know this wrecks havoc on the musculoskeletal setup, go through the articles related specifically to that.

Desk Jockey, Neanderthal No More and (De)-Constructing Computer Guy. Then make a logically progression through the other articles since you'll probably discover some hidden problems.

[jackedlion]

QL pain/tightness - a lot of sitting. Unilateral symptoms could be from specific sitting habits.

Ok posture? You might still have the tilt necessary to put a stretch on the muscle or you are weak (glutes/hams) in hip extension and/or just have weak QLs in general so its under duress just from your daily routine.

You know you sit a lot, you know this wrecks havoc on the musculoskeletal setup, go through the articles related specifically to that.

Desk Jockey, Neanderthal No More and (De)-Constructing Computer Guy. Then make a logically progression through the other articles since you'll probably discover some hidden problems.

Thanks G...and after reading...seriously after streching for the past 2 days most of the pain is gone but you were correct, I think my glutes are the weak point..

[Yaaaaaabuddy]

....
Mispost, sorry

[Yaaaaaabuddy]

...

[adri2011]

Hi,

Thank you Gzus for putting all this information together, and thanks to the authors of the articles.

I'm willing to follow the Neanderthal no More routine to fix my bad posture, but I don't have access to a gym so I will not be able to do these exercises :


- Barbell Step-Ups
- Pronated, Medium Grip Row
- Face Pulls
- Decline Barbell Extensions
- Low Pulley External Rotations
- High-to-Low Cable Woodchops
- Decline Close Grip Bench
- Chest Supported T-Bar Row
- Single Arm Low Pulley Cable Row to Abdomen


Will it work anyway or can it cause imbalances?


All the best, Adri.

[otrebmu]

Subscribing for later use and reference

[ss4vegeta1]

I need to read this. My back pain is unbareable. So bad thinking about seeing a chiropractor.

[shacent]

Did anyone try the Neanderthal routine?

[Squeeks]

Skimmed through the links in the OP couldn't find what I was looking for . Any good links on hip and groin tightness when squatting it makes hitting good depth a hassle when squatting.

[tiffdelano]

This was a great read!

[CelticTheTruth]

Really useful thread, thanks a lot (srs).

[Gzus]

Updated link for Corrective Methods For Common Postural Deviations: The Anterior Pelvic Tilt

[SwagPanther]

im having alot of neck pain

i've been doing prone cobras, stretching my chest and traps with little to no improvements.

can someone suggest how i strengthen my neck.

[cut.copy]

Repped.

[ausurfer]

does anyone have pics/a link to pics of anyone with progress pics of fixing anterior pelvic tilt?

[rawpower18]

oh em gee u wouldnt belive how bad my posture is and how much pain its causing me

[rawpower18]

ive had bad back pain a while sometimes it sweats the pains coming from just above where its supposed to arch in (mine dont) hurts alot and when i apply pressure snap crackle and pop ive heard strenghening traps helps

[JohnnyNOgames]

damn good thread man.. i used to think everyone built differently but everyone jsut has different combinations of posture problems lol

[gekkoboy14]

damn good thread man.. i used to think everyone built differently but everyone jsut has different combinations of posture problems lol

Posture and alignment is everything. If you dont have a sound foundation your body will crumble.

[shacent]

bump

[MJDub]

To anyone wondering if this stuff is legit, I've been doing the Neanderthal No More program for about 6 weeks now and today someone approached me with, "you have really good posture, I wish my posture was good". Feelsgoodman.

[dlg2010]

Gzus you got anything to fix minor scoliosis?

[McLarenGTR]

Updated link for Corrective Methods For Common Postural Deviations: The Anterior Pelvic Tilt

link doesn't seem to be working now. when i click it it takes me to a page, but doesn't have anything to do with fixing ATP. very helpful thread btw

[thedarkfnknight]

I have kyphosis and ive been working on my posture for the last 3 days and so far all i feel is very sore. How long till I will i feel or notice a difference in my walking?

[thedarkfnknight]

I have kyphosis and ive been working on my posture for the last 3 days and so far all i feel is very sore. How long till I will i feel or notice a difference in my walking?

I'm going to the doctor and check for arthritis. I feel joint pain in my hands when I type and especially in my knees and I also get stiff in my back and it cracks and pops.

[OnlyLeanMass]

Man who the **** can read all of that... just give me the cliffs please.

I think I might have that pelvic thrust.

What do I need to do/how to sleep etc.??