Bad posture and flexibility

  • Posted by a hidden member.
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    Feb 07, 2012 4:19 AM GMT
    So both of these problems are really frustrating to me.

    First, my posture: I feel like it's really hard for me to remain in good form for an extended period of time. It's like I have to consciously tell my body to sit up straight and keep it that way. As soon as that thought leaves my head, my muscles relax and I'm back in the slouched position. I would like to get to the point where I don't have to think to keep good posture, where it just happens involuntarily, but that will probably take a while.

    As for my flexibility, I think it's really poor in general. I sometimes have a hard time doing certain workouts because I'm inflexible. And I've heavily stressed out certain muscles before because of it (shoulders, for example). I can't even touch my toes =(

    So yeah, I don't want to be one of those people who have lower back pain and a slouched back around their 40s, so I'm trying to address this issue now while I'm still young.
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    Feb 07, 2012 5:37 AM GMT
    You're only 21 and are having flexibility problems?

    Let's think about being bottoms. Some top may help us stretch out.

    Having a boyfriend who helps you with flexibility naked or clothed is as important as naked lovemaking. Naked physical therapy is as important as sex.
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    Feb 07, 2012 5:48 AM GMT
    Klusps saidSo both of these problems are really frustrating to me.

    First, my posture: I feel like it's really hard for me to remain in good form for an extended period of time. It's like I have to consciously tell my body to sit up straight and keep it that way. As soon as that thought leaves my head, my muscles relax and I'm back in the slouched position. I would like to get to the point where I don't have to think to keep good posture, where it just happens involuntarily, but that will probably take a while.

    As for my flexibility, I think it's really poor in general. I sometimes have a hard time doing certain workouts because I'm inflexible. And I've heavily stressed out certain muscles before because of it (shoulders, for example). I can't even touch my toes =(

    So yeah, I don't want to be one of those people who have lower back pain and a slouched back around their 40s, so I'm trying to address this issue now while I'm still young.



    Well I can help you with the flexibility part :-D

    There's one of two ways to help with flexibility icon_biggrin.gif
    Choice A: The easy but long way; stand up with your legs apart and keep pushing yourself down as far as you can go. DON'T GO BEYOND YOUR LIMIT....you can tear your hamstrings. You won't reach the floor in one night but you should notice progress within a week. You should do this for about 30 minutes for a month. You'll notice a big difference

    Choice B: The hard but quick way *the way I got mine as a kid*; Warm up by doing some running. Then when your legs are warmed up, sit with your back against a wall and have someone push your legs until they both touch the wall and have someone sit on your back for about 40 minutes. You will cry from excruciating pain so make sure you have a box of Kleenex near by. You should notice a difference very quickly.

    I'd recommend choice A icon_biggrin.gif
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    Feb 07, 2012 6:08 AM GMT
    I have the same problem when it comes to my posture, I slouched. Didn't know I had a problem til the guy I was seeing made a comment about it. Anyways the only thing I can say that helps me is to constantly remind myself and correct myself. It's been almost two months and I can say that I somewhat built a habit. But it just takes time.

    About the flexibility issue,can say much...just stretch?
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    Feb 07, 2012 6:27 AM GMT
    do you drive/ride in a car much? if so you can adjust the seat to a more upright/correct posture to help you get used to sitting a certain way. It wont be perfect but its a start. In my old Civic i used to have the seat reclined a bit more than i should've so when i got the Roadster I had to sit more upright because of the lack of space behind the seat
  • dancedancekj

    Posts: 1761

    Feb 07, 2012 7:17 AM GMT
    Take ballet, it will help with both problems tremendously icon_smile.gif
  • Posted by a hidden member.
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    Feb 07, 2012 10:55 AM GMT
    Deadlifts icon_razz.gif

    My posture is great after strengthening my back.
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    Feb 07, 2012 1:56 PM GMT
    adam228 saidDeadlifts icon_razz.gif

    My posture is great after strengthening my back.

    Agreed. I'm a natural-born sloucher too. But I seem to slip into good posture more easily when my back, especially lower back, are strong.

    A LOT of people swear by yoga. That would tackle both your issues.
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    Feb 07, 2012 2:04 PM GMT
    For some reason squeezing a partly deflated ball between my knees helped me get better at toe-touches. Also start out with a piece of wood or other object about 2" tall under your toes, then when you get better, you can try it under your heels. That changes the load on your hamstrings.

    For your back, get a yoga ball and lie back over it for a stretch a few times a day, helps open up your shoulders. Doorway stretches are also good if you tend to roll your shoulders forward.

    A lot of it is mental.. every time you stand up, reset your shoulders back and you chin up. Picture a Marine, always a pleasant example!

    marine-uniform.jpg
  • Posted by a hidden member.
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    Feb 08, 2012 1:55 AM GMT
    Hey everyone,

    Thanks for all the advice. I was thinking about taking a yoga class or something during the summer when I have more time.
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    Feb 08, 2012 1:59 AM GMT
    learn how to swim nonstop for an extended period of time switching between freestyle and backstroke

    My posture sucks even when going to the gym and doing back work if I haven't been doing swimming--the slow-twitch muscles get stimulated for an extended period of time in the over-corrected posture such that your normal posture will be superb.
  • Posted by a hidden member.
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    Feb 08, 2012 2:04 AM GMT
    Go to a well trained, alignment focused yoga teacher. If you'd like help finding one in your area, contact me. I know a couple of great teachers in DC.
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    Feb 08, 2012 3:59 PM GMT
    pilates.
  • MikemikeMike

    Posts: 6932

    Feb 09, 2012 11:08 AM GMT
    1)Try yoga.
    2) google exercise to help posture.
    3) start each morning standing against a flat wall. Place the back of your head and your shoulders as well as your butt back of your legs and heels of your feet right up to the wall. Remeber this feeling throughout the day as you walk.
    4) sit up straight while you drive or sit at the computer.

    Bed now I will think of more.
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    Feb 11, 2012 7:16 PM GMT
    njmeanwhile said Picture a Marine, always a pleasant example!

    marine-uniform.jpg
    icon_wink.gif
  • maxferguson

    Posts: 321

    Feb 21, 2012 5:44 AM GMT
    The single biggest thing I would work on is stretching out your psoas muscles. AKA your hip flexors. They come up your quad, just on the inside of your hip bones, through your abdomen and then they connect with your lower back. If they are tight, they will pull on your lower back and it can hurt like a bitch. When I was swimming, we were at a training camp and during dryland I got to the point where couldn't walk because of the pain. Our therapist had a look at my hip flexors, massaged them out, did the hot/cold thing and then led me through some stretches. It was instantaneous relief.

    If there is tension on your lower back, your abdomen will try correct your posture somewhat, but it if you're having problems, there's probably a back/abdominal muscle imbalance. Stretch out your hips, work on strengthening your core with things like a plank (or bridge) etc... Next, the biggest culprit for bad posture, especially in swimmers are your pectorals. They get tight, and they pull your shoulders forward. To relieve the tightness, your shoulders gradually roll forward, taking your upper spine with them.

    I've included a link to some youtube videos showing you the stretches I mean.
    As for general flexibility, I'd start with three places: hamstrings, hips (front and side...aka IT bands), and core. It's very important to do these proprotionally, otherwise one side (front or back) is being pulled on more than the other, and that is the source of poor posture. Your core is basically the starting point for most of your movements, and to increase overall flexibility, it would be silly not to start there. For the pectoral stretch, make sure to do both major and minor. One is a stretch with your arm at 90 and the other is more of a semi-straight arm thing. You'll feel the difference between them right away

    Another thing you can try (it works awesome for me) is to keep your feet under your chair instead of in front. (http://www.executive-chair.org/wp-content/uploads/2011/05/Knee-Chair-image.jpg) Although she has a special chair, her legs are exactly where I mean..
    http://www.youtube.com/watch?v=8bQH4fQwMSo


    http://www.youtube.com/watch?v=yfswfLuW_tI&feature=related
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    Feb 21, 2014 11:54 PM GMT
    Pigeon pose and tadasana - sit ups help too.

    Also I naturally usually maintain upright posture after yoga-ing- a bunch but, it requires reminders keep up the effort you will notice the change. I used to not be able to touch the floor standing up... :-)

    Additionally yoga is about maintaining awareness so, don't be discouraged by reminding yourself - it necessitates less attention with development.