-Posture Correction Information and Routines-

[moodyhank]

Hey guys I have always had bad posture but the last half a year I've been working hard on squats, deadlifts and other core strengthening exercises and now I can keep a straight posture with effort for hours without becoming very sore and resorting back to slouching which is what used to happen. My whole back is just much stronger and this is giving me the ability to keep everything straight, and I sit behind a computer for many hours a day and I can sit very straight now. My question is if I keep doing this will my posture improve eventually or should I do the training desribed by TS?

[franola]

When driving, don't lean on the console! Use your core to sit up straight.

[T150]

This is great but part 4 - Neanderthal No More Part IV, is missing.. The page is invalid...

Anyone?

[Sinan09400]

hopefully I can read this thread some day

[Sinan09400]

Can I get some before/after pics please?

[OMELETTESMASHER]

merlin solid advice

[CarlaMendez]

I know its a old post but by far one of the most usefull, thanks

[BenchPress3000]

Great post - I sit all day at work behind a desk so I try to make it routine to get up every 30 minutes and move. Sitting 8+ hrs kills your posture if your not careful

[lostodeassy]

Thanks

[markymark321]

Great links on posture!

I think due to the fact that a majority of us sitting all day in front of the computer, we are simply destroying our posture. Over time, poor posture will eventually lead to some sort of musculo-skeletal issue.

Another point to note is that we should be very careful with our posture whilst working out. A lot of our exercises are actually encouraging bad posture! (Namely anterior muscle dominated exercises like bench press, shoulder presses, push up etc.)

[EllieJohn8]

It is very nice post.

[Batarang]

This is great but part 4 - Neanderthal No More Part IV, is missing.. The page is invalid...

Anyone?

Just read through it myself for a refresher. here you go

https://www.t-nation.com/workouts/neanderthal-no-more-4

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Quick reminder that alongside these programs and cues, it would be a good idea to foam roll and perform stretches/mobility work every day (perhaps even multiple times depending on your situation). A big part of posture is being too tight in certain areas that restricts proper movement patterns. Foam rolling will help with that

https://www.t-nation.com/training/fe...r-for-10-bucks

Doing so before workouts/corrective program will open you up to get better benefit from the work you do. I've seen markedly positive improvements in posture, mobility, and work out quality since implementing it on a daily basis religiously.

[jennymaguie]

Restore balance to your posture making you physically stronger, mentally sharper and fix back&neck pain :
youtube.com/watch?v=MhoMcI-KxQY

[Boxerkick]

nice thread... nice links

[aali1221]

I have forward head posture, a huge lump at the back of my neck and a rounded in the really upper back region. The rest of my posture I think is fine maybe I also have the posture where I stick my butt out but my main problem is the upper back. I can do squats and all workouts fine. The upper back link does not work anyone have any info on how to correct this?

[SmackBang77]

I cant get on the program yet for neanderthal but I am trying to fix my posture when I stand or sit down. Basically we should squeeze our glutes more, tuck our chins in, and keep our shoulders back, right ?

I think I got it down but it will be hard to keep that posture for long, for example my back's deep muscles are weak due to years of bad posture (so I cant constantly keep my shoulders back, I got to let them relax and round or I will faint from exhaustion),

For the chin retraction I feel the muscle under the chin working but I find it hard to eat with that posture, even drinking water is hard because I can't swallow properly almost as if something was stuck in my throat, with the forward head I can eat and drink just fine.

Anyone else notice this ?

[Bhruninha]

Has anyone successfully corrected a winged scapula?

[Corbets]

Might be time to un-sticky this one. Most of the links I clicked in the OP don’t lead anywhere anymore.