SJC2008 Posted August 11, 2012 Share Posted August 11, 2012 (edited) I'm hoping to luck out and find someone here who has overcome bad posture or knows a good way to do it. I'm 30 and have had bad posture since I was a kid. Other than "just stand up strait" are their any specific excercises or muscle groups to target that can help with bad posture? I don't have much natural strength so mabye if I target my back muscles it'll help. Tips appreciated! Edited August 11, 2012 by SJC2008 edit Link to post Share on other sites
USMCHokie Posted August 11, 2012 Share Posted August 11, 2012 Deadlifts. Done. Link to post Share on other sites
Titanwolf Posted August 11, 2012 Share Posted August 11, 2012 Train your back and your abs, squat and dead lift with correct form. Link to post Share on other sites
anne1707 Posted August 11, 2012 Share Posted August 11, 2012 How about trying something like yoga or pilates. They can help build your strength up and also improve your posture through improved core strength. Link to post Share on other sites
Emilia Posted August 11, 2012 Share Posted August 11, 2012 Deadlifts. Done. if you don't feel confident about deadlifts (although it's an easy method and the weight does not need to be very heavy) you can use chest press and seated/cable row plus core exercises. everything that strenghtens your core muscles and your back/shoulders/chest will give you great posture. just make sure you stretch as well otherwise you end up putting too much pressure on your lower back eventually. compound exercises (like deadlifts, presses and rows) are the best rather than isolated ones Link to post Share on other sites
FitChick Posted August 11, 2012 Share Posted August 11, 2012 Most people overtrain their chest at the expense of their back, which causes the shoulders to roll in. I am guilty of that myself. Less chest work, more rear delt and back work. Link to post Share on other sites
USMCHokie Posted August 11, 2012 Share Posted August 11, 2012 if you don't feel confident about deadlifts (although it's an easy method and the weight does not need to be very heavy) you can use chest press and seated/cable row plus core exercises. everything that strenghtens your core muscles and your back/shoulders/chest will give you great posture. just make sure you stretch as well otherwise you end up putting too much pressure on your lower back eventually. compound exercises (like deadlifts, presses and rows) are the best rather than isolated ones Indeed. Proper form with deadlifts promotes all the aspects of good posture. Shoulders back, chest out, head up and looking forward, and lumbar curve supported by a strong core. Link to post Share on other sites
Author SJC2008 Posted August 13, 2012 Author Share Posted August 13, 2012 Ok this may sound silly but once I do these exercises will my posture start to correct itself? When I stand up strait it just feels so weird. I literally feel like I'm pulling my chest up if that makes any sense. Link to post Share on other sites
USMCHokie Posted August 13, 2012 Share Posted August 13, 2012 Ok this may sound silly but once I do these exercises will my posture start to correct itself? When I stand up strait it just feels so weird. I literally feel like I'm pulling my chest up if that makes any sense. No, you're going to have to practice sitting and standing correctly. It doesn't just happen naturally, especially if "natural" to you has been hunched over or slouching. Like anything that's different, it'll feel weird for a while. You just have to trust it. Look at yourself in the mirror and see if that's how you want your posture to look. If not, then adjust. Here are a few little tips: (1) Keep your arms back and your chest out. Really feel like you're squeezing your shoulder blades together behind you. (2) Lean back from your waist to create a solid lumbar curve in your lower back. It'll feel like you're falling backward, but in reality, your back will be much straighter and you'll be standing taller. (3) Keep your head up and your eyes looking forward. Mentally focus on NEVER staring at the ground in front of you. Instead, you should be looking forward and seeing ahead into the distance. This can be especially hard to do at first, but I feel it will pay the most dividends... (4) Make eye contact with people. Smile. Say hello or good morning. Be part of the world. 1 Link to post Share on other sites
markrn Posted September 26, 2012 Share Posted September 26, 2012 As an ER RN I might suggest a chiropractic eval and see where your at as far as anatomy and if there is anatomic issues, most health insurers cover some form of care from them. That way any issues they can eval and advise. Link to post Share on other sites
Sporty Girl Posted October 7, 2012 Share Posted October 7, 2012 If you have insurance or can afford it, a physiotherapist can really help. They know more about bones and muscles, and they can help you and show you what to do to correct you're posture. I know. I am seeing one right now, one appointment and my pain that I have from a car accident has lessened greatly. It does not throb as much, he also said when I sit I have slight bad posture, when I stand I don't. So before you do any exercise just make a consultation appointment with a physiotherapist. Don't see a chripractor they are useless. I did. Waste of time and effort. Link to post Share on other sites
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