-Posture Correction Information and Routines-

[rutkat]

Thanks for the suggestions. I'm finally able to understand the details of posture, syndromes, and corrections. I have started this just now and will post my updates on a new thread so I won't get lazy.

[hidingwithmusic]

i have just begun fixing posture.... will update

[UnsureLifter]

I finally realize why my ass sticks out so much and I've always had a bit of an underbelly... I have an Anterior Pelvic Tilt. I've been getting lower back/hip pain every few months out of the blue and I believe this is the reason why. Gonna try and do all of the stretches daily and strengthen my hammies/glutes/abs and see if it works. Also, apparently fixing my curved spine will make me taller... heh. 5'10" even right now, wonder how tall I'll be when it's completely normal. Wish me luck!

[DanPecman]

wow!! its going to take a long time going through all the links..

I can't think of a better way to present all the info, can you? Excellent job, OP!

[BreaksOver]

Currently doing SS and don't want to abandon that or strength training in general for 12 weeks to help my posture (got anterior pelvic tilt, winged scapula, rolled shoulders). Would it be wiser to just implement certain things, like face pulls, glute work etc, as assistance exercises to fix certain things?

[ShackledOrphan]

How do I sub this?

[jekene]

How do I sub this?

top of thread, Thread tools->subscribe to this thread

[captinaaa]

awesome thread , thx

[bpatient]

Bump thanks!

[Merauder]

dynamic stretches in the morning

dynamic stretches before a workout
and static stretches after

isometric stretches once in a while when you are well rested

[Batarang]

All excellent info. Put it into practice & stay consistent.

[Squeeks]

thinking of going to a chiro to fix my **** posture. past 6 months I've really focused on back and my relaxed posture is still terrible. years of video games really fuked me up. Should I see a chiropractor?

[mctrader07]

This is great information. i read an article for the army physical fitness test. running is the best for your entire body. I suggest adding it to the workout routine.

[MUFCFrankie]

good stuff

[12teraa]

thanks for the info.

I started with my program 3 weeks ago and I always feel pain in my joints after traiment will try to correct my posture.

[carolmonthero]

Very useful thread.

[HiddenMozart]

thinking of going to a chiro to fix my **** posture. past 6 months I've really focused on back and my relaxed posture is still terrible. years of video games really fuked me up. Should I see a chiropractor?

Be more aware of your posture when you're sitting, standing, and even training. your "Relaxed" posture is your ****ty posture than you've been running aay from, why not try to always stand tall?

[Gzus]

Gzus, you mentioned you used to play a lot of soccer. Any particularly useful leg exercises for mobility (skipping)?

Also, had the first preseason training today, I noticed a LOT of stiffness in my lower back, arse and hammies, I checked out the Neanderthal thread and I'm going to start doing glute bridges, warrior lunges, glute stretches, bug twists, good mornings and the piriformis stretch. Will that be sufficient?

From 'Sample Warm-Ups by Population by Cressy, Hartman and Robertson':

Lying Knee-to-Knee Pull-in: 1x8
Rocking Ankle Mobilization: 1x8/side
Lying Psoas March: 1x8/side
Wall Hip Flexor Mobilization: 1x8/side
1-leg Supine Bridge: 1x8/side
Single Leg RDL: 1x5/side
Walking Spiderman with 1-arm Overhead Reach: 1x5/side
Scapular Wall Slide: 1x8
Hip Airplane: 1x5/side

Option 2
Doorway Slide: 1x8
Split-Stance Kneeling Adductor Mobilization: 1x8/side
Yoga Push-up: 1x6
Reach, Roll, & Lift: 1x6/side
Wall Ankle Mobilization: 1x8/side
Squat-to-Stand: 1x5
High Knee Walk to Forward Lunge: 1x5/side
Bowler Squat: 1x8/side
Cross-Behind Overhead Reverse Lunge: 1x5/side


You can get a stiff posterior with poor ankle and hip mobility. Are the exercises you posted sufficient? Are either of the warm-ups sufficient (google/youtube the movements in the warmups and you'll see why they'll help)? Depends on badly off you are.

[unless you can do good mornings impeccably and are certain they're required, I'd delay its use for now.]

[dantefrizzoli]

Thanks for that breakdown. I've always had good posture and intend to keep it!

[ajdanis]

Good stuff, thanks for the info.

[SterDurgs]

My trainer had myself doing posture reset with a foam roller, basically you lie down on your back on the foam roller with the foam roller lining up with your spine. Your head should be lying on the very end of the foam roller and your legs should be bent in towards the other end of the foam roller. Now just let your arms hang off the sides of the foam roller like a T. It is very relaxing and a good stretch.

[Jimmy6088]

Is there a complete full dynamic stretching workout available for kyphotic spine and lordisis spine? I have forward head, rounded shoulders and my lower back seems somewhat deeper than it should be.

[dreamingg]

Hi, quick question.

Below is an extract from one of the links (de-constructing the computer guy part 2):

"10. Sit all the way back in your chair

We're willing to bet you're sitting at the edge of your seat as you read this article. Don't feel bad, everyone does it thinking that they're practicing perfect posture in doing so. Sitting at the edge of your chair forces your back to go into extension. Repeated extension can be just as bad as repeated flexion; we need to avoid it.

You still want to make sure that you're sitting up (don't slouch), but try to make sure that you're sitting all the way back in your chair. That way you provide ample lumbar support and you avoid repeated extension throughout the day."

Question: So is it bad to maintain thoracic extension throughout the day? Or is this just referring to the hyperextension of the lumbar spine?

Thx

[thors5]

Need to read this later.

[dreamingg]

Hi, quick question.

Below is an extract from one of the links (de-constructing the computer guy part 2):

"10. Sit all the way back in your chair

We're willing to bet you're sitting at the edge of your seat as you read this article. Don't feel bad, everyone does it thinking that they're practicing perfect posture in doing so. Sitting at the edge of your chair forces your back to go into extension. Repeated extension can be just as bad as repeated flexion; we need to avoid it.

You still want to make sure that you're sitting up (don't slouch), but try to make sure that you're sitting all the way back in your chair. That way you provide ample lumbar support and you avoid repeated extension throughout the day."

Question: So is it bad to maintain thoracic extension throughout the day? Or is this just referring to the hyperextension of the lumbar spine?

Thx

bump

[BenClarc84]

Great info here! Thanks

[NicholeMaris]

I like your useful information.
Good posture results when the muscles of the body align properly, allowing for efficient movement. When your body's muscles and joints are balanced and supported properly, you're better able to perform everyday activities, such as squatting to pick up laundry or running down a flight of stairs efficiently.

[Montrealsud]

Do you have exercises to fix genu valgum ?

[krioro]

In.

[galibre89]

my left arm is weak and my left chest is well toned and visible than right chest.. Please provide some suggestion to even strengths..