HELP - EXERCISES FOR BETTER POSTURE

  • Posted by a hidden member.
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    Dec 18, 2010 7:03 AM GMT
    My posture is bad enough to be noticed and commented....my shoulders arch forward....like a slouch such that often it seems I have a belly despite a relatively flat stomach.

    I try to be aware of posture when at the gym or walking....I am also on the computer much of the day when not reading a book for leisure.

    Would appreciate suggestions/recommendations for EXERCISES that would help improve my posture. Thanks
  • Posted by a hidden member.
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    Dec 19, 2010 1:30 AM GMT
    I am a big fan of Esther Gokhale. Check out this video of a talk she gave at Google:

    http://www.youtube.com/watch?v=-yYJ4hEYudE

    I bought her book and starting practicing some of her exercises, and now my posture is great.
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    Dec 19, 2010 8:18 AM GMT
    Thanks for the linkicon_smile.gif
  • Fitkiwiroo

    Posts: 10

    Dec 19, 2010 9:23 AM GMT
    I've been doing a Core class(using the Bosu) once a week for a couple of months, and have noticed a huge improvement in my posture and increased strength. Highly recommend them if your gym does them!
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    Dec 19, 2010 10:08 AM GMT
    I'm not sure if you follow or have ever tried Traditional Chinese Medicine. The posture you desscribe is indicative of someone with 'heart' (or too much 'fire', as all these are only archetypal images for broader issues). There are stretching exercises to reverse this bad posture but it requires aid of someone else (partnered stretching) even after being taught.

    C.
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    Dec 20, 2010 5:26 AM GMT
    when you stand or walk, feel like you stretch yourself upward . You'll feel lighter on your feet as you walk and posture will be improved.

    stretching your pecs on a regular basis , several times a day, can also help.

    i'm surprised at your predicament considering your excellent build and definition.

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    Dec 20, 2010 6:13 PM GMT
    when I'm not paying attention to my posture (i.e., not taking a pic), I tend to slouch....enough that many bring it to my attention.

    We have Bosu at our gym and will ask the trainer for exercises with it....today, I used it for abs.

    Stretch pecs? what does that entail?
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    Dec 21, 2010 7:09 AM GMT
    It's been said before, but core work will help tons with your posture.
    Also yoga. Yoga is great for posture.

    If you're slouching then make sure you're working out your lats with the same intensity as you do your pecs.
    For each muscle group you work out, you want to make sure to work the opposite group.

    My final bit of advice is to practice good posture constantly. If you're at work and notice that your shoulders have slumped forward, make a habit of constricting your shoulder blades and sitting upright.
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    Dec 21, 2010 8:02 AM GMT
    Ermine saidIt's been said before, but core work will help tons with your posture.
    Also yoga. Yoga is great for posture.

    If you're slouching then make sure you're working out your lats with the same intensity as you do your pecs.
    For each muscle group you work out, you want to make sure to work the opposite group.

    My final bit of advice is to practice good posture constantly. If you're at work and notice that your shoulders have slumped forward, make a habit of constricting your shoulder blades and sitting upright.


    Almost all my exercise routines are core.
    What are lats?
  • Posted by a hidden member.
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    Dec 21, 2010 8:15 AM GMT
    Also make sure to work your traps... They strengthen your back and shoulders.

    160128d1247827497-bodybuilding-exercises
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    Dec 21, 2010 1:53 PM GMT
    CHIdude saidAlso make sure to work your traps... They strengthen your back and shoulders.

    160128d1247827497-bodybuilding-exercises


    Thanks for the illustration
  • Posted by a hidden member.
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    Dec 21, 2010 1:56 PM GMT
    Very simple: handstands...

    Ive seen it improve posture on everyone..


    Headstands are good too
  • 24hourguy

    Posts: 364

    Dec 21, 2010 2:40 PM GMT
    Pilates
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    Dec 21, 2010 8:31 PM GMT
    amar_m saidVery simple: handstands...

    Ive seen it improve posture on everyone..


    Headstands are good too


    thanks for the suggestion but....my Achilles heel are my wrists!
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    Dec 21, 2010 8:37 PM GMT
    Sam52 saidwhen I'm not paying attention to my posture (i.e., not taking a pic), I tend to slouch....enough that many bring it to my attention.

    We have Bosu at our gym and will ask the trainer for exercises with it....today, I used it for abs.

    Stretch pecs? what does that entail?


    An overdeveloped chest in relation to a poorly developed back will cause your shoulders to round because your chest is pulling them forward. Stretching your pecs, as well as working out your back will cause your chest to open up because you are balancing them antagonistically.
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    Dec 21, 2010 8:39 PM GMT
    Oh, and I definitely agree with the pilates class. Yoga, or a good dance class would be beneficial, too. These classes pay a huge amount of attention on posture and proper alignment. They help raise body awareness, too. icon_biggrin.gif
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    Dec 21, 2010 8:53 PM GMT
    Strengthening the muscles of your upper back with wide grip pull-ups (head back) is tremendously effective. Good mornings for lower back and hamstrings.

    Then you need to focus on lower abdominal exercises to train yourself to pull your pelvis underneath you and lower your sternum (while you pull your shoulders back and down with your strong back muscles (lats in particular).

    Stretch your hip flexors.

    Then adjust your poor posture habits. You may need a new chair for your computer.
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    Dec 21, 2010 8:55 PM GMT
    CallMeDan saidOh, and I definitely agree with the pilates class. Yoga, or a good dance class would be beneficial, too. These classes pay a huge amount of attention on posture and proper alignment. They help raise body awareness, too. icon_biggrin.gif


    I'll look into pilates at the gym although they tend to be geared to laid back women

    I work far more on my back/legs/abs than chest. Bad posture from reading books under the table as it were for decades among other things....
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    Dec 21, 2010 9:01 PM GMT
    these are more stretches, but when I interned in a PT clinic (slash took PT classes) this is what we do/did.

    Stand in a doorway, put one hand on either side of the door, and step forward with one foot into the doorway, lean in until you get a good stretch through your shoulders and hold it for about 30 seconds, do that 3 times a day (right when you wake up it's pretty easy)

    You've probably just had the posture issue for a while, so the muscles on the front (pecs, etc.) are more than likely tightened, all you've got to do is stretch them, no need for any strength training or anything like that.

    Also just make sure you're getting the full range of motion in whenever you do any chest exercises. Bring the bar to the chest for a bench press, let your arms stretch back for a bit after doing a set of butterflies, etc.

    hope it helps ;) the doorway thing should clear it up in a short while.

    also while you're sitting. . . at your computer or eating or whatever, just tighten and hold your posture for as long as you can (but breathe haha).

    Shoulders should be low and relaxed, back should be in a slight S shape, and your head should be back so that your ears are directly above your shoulders. After some focus, you should be able to hold this for longer and longer every day until it's just normal.
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    Dec 22, 2010 11:24 AM GMT
    mickeytopogigio saidStrengthening the muscles of your upper back with wide grip pull-ups (head back) is tremendously effective. Good mornings for lower back and hamstrings.

    Then you need to focus on lower abdominal exercises to train yourself to pull your pelvis underneath you and lower your sternum (while you pull your shoulders back and down with your strong back muscles (lats in particular).

    Stretch your hip flexors.

    Then adjust your poor posture habits. You may need a new chair for your computer.


    Any web sites or videos that could address the different exercises you have mentioned above?
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    Dec 22, 2010 11:25 AM GMT
    yorhats saidthese are more stretches, but when I interned in a PT clinic (slash took PT classes) this is what we do/did.

    Stand in a doorway, put one hand on either side of the door, and step forward with one foot into the doorway, lean in until you get a good stretch through your shoulders and hold it for about 30 seconds, do that 3 times a day (right when you wake up it's pretty easy)

    You've probably just had the posture issue for a while, so the muscles on the front (pecs, etc.) are more than likely tightened, all you've got to do is stretch them, no need for any strength training or anything like that.

    Also just make sure you're getting the full range of motion in whenever you do any chest exercises. Bring the bar to the chest for a bench press, let your arms stretch back for a bit after doing a set of butterflies, etc.

    hope it helps ;) the doorway thing should clear it up in a short while.

    also while you're sitting. . . at your computer or eating or whatever, just tighten and hold your posture for as long as you can (but breathe haha).

    Shoulders should be low and relaxed, back should be in a slight S shape, and your head should be back so that your ears are directly above your shoulders. After some focus, you should be able to hold this for longer and longer every day until it's just normal.


    Thanks....seems very feasible
  • neosyllogy

    Posts: 1714

    Dec 22, 2010 11:40 AM GMT
    Hopefully you'll get good advice on this, I merely want to add tha getting good postue makes a huge difference in day-to-day life. Or it seemed to for me.
    When I started exercising an aunt of mine also pushed me to correct my postural issues (she was/is a student of the egoscue method, which I think has good ideas in general, though I don't know about all the specifics).

    Two things I might suggest:
    One just constant awareness of and correction of posture. While addressing musle imbalances will help (as will balanced stretching probably), a lot of it is habit I believe. Constantyl self-assess and correct. When you're walking around pull your shoulders back, head up and loking forward, feet forward, etc.

    Two remember that posture is not just slumping forward. Are you walking pigeon toed (or whatever animal is invoked to describe the opposite? Do you twist your torso? Does one shoulder sit higher than the other? I'll bet you the answer to most of those questions is yes (once it was pointed out to me I noticed that not only was I doing it, but most people do some subset of such things).
    Stand against a wall in front of a mirror, and shoot for symmetry. Correcting posture not only makes you 6x sexier it will make you healthier and probably feel much better

    Oh, and three, I'm guessing core exercises will be important if you're not doing them. But, like I said, posture is more than just slouching forward. Exercise with posture in mind and become self-conscious (in a proactive way) about it. Made a huge difference for me.
  • Posted by a hidden member.
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    Dec 22, 2010 12:14 PM GMT
    yorhats saidthese are more stretches, but when I interned in a PT clinic (slash took PT classes) this is what we do/did.

    Stand in a doorway, put one hand on either side of the door, and step forward with one foot into the doorway, lean in until you get a good stretch through your shoulders and hold it for about 30 seconds, do that 3 times a day (right when you wake up it's pretty easy)

    You've probably just had the posture issue for a while, so the muscles on the front (pecs, etc.) are more than likely tightened, all you've got to do is stretch them, no need for any strength training or anything like that.

    Also just make sure you're getting the full range of motion in whenever you do any chest exercises. Bring the bar to the chest for a bench press, let your arms stretch back for a bit after doing a set of butterflies, etc.

    hope it helps ;) the doorway thing should clear it up in a short while.

    also while you're sitting. . . at your computer or eating or whatever, just tighten and hold your posture for as long as you can (but breathe haha).

    Shoulders should be low and relaxed, back should be in a slight S shape, and your head should be back so that your ears are directly above your shoulders. After some focus, you should be able to hold this for longer and longer every day until it's just normal.
  • Posted by a hidden member.
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    Dec 22, 2010 12:36 PM GMT
    neosyllogy saidHopefully you'll get good advice on this, I merely want to add tha getting good postue makes a huge difference in day-to-day life. Or it seemed to for me.
    When I started exercising an aunt of mine also pushed me to correct my postural issues (she was/is a student of the egoscue method, which I think has good ideas in general, though I don't know about all the specifics).

    Two things I might suggest:
    One just constant awareness of and correction of posture. While addressing musle imbalances will help (as will balanced stretching probably), a lot of it is habit I believe. Constantyl self-assess and correct. When you're walking around pull your shoulders back, head up and loking forward, feet forward, etc.

    Two remember that posture is not just slumping forward. Are you walking pigeon toed (or whatever animal is invoked to describe the opposite? Do you twist your torso? Does one shoulder sit higher than the other? I'll bet you the answer to most of those questions is yes (once it was pointed out to me I noticed that not only was I doing it, but most people do some subset of such things).
    Stand against a wall in front of a mirror, and shoot for symmetry. Correcting posture not only makes you 6x sexier it will make you healthier and probably feel much better

    Oh, and three, I'm guessing core exercises will be important if you're not doing them. But, like I said, posture is more than just slouching forward. Exercise with posture in mind and become self-conscious (in a proactive way) about it. Made a huge difference for me.


    Thanks!!! Your and all those above I will paste to a Word document and place on my desktop icon_smile.gif
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    Dec 22, 2010 12:49 PM GMT
    Sam52 said
    amar_m saidVery simple: handstands...

    Ive seen it improve posture on everyone..


    Headstands are good too


    thanks for the suggestion but....my Achilles heel are my wrists!


    headstands then?

    Shirshasana,+The+Headstand+.jpg