in this thread we will list ways to improve posture

Discussion in 'Fitness & Nutrition' started by Abomb, Jan 1, 2007.

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  1. Abomb

    Abomb New Member

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    my posture is dogshit. what do I need to do to get in the habit of correcting and maintaining perfect posture? thanks
     
  2. Abomb

    Abomb New Member

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    surely it cant be that easy!? :run:
     
  3. LancerV

    LancerV Something Happened OT Supporter

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  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    EC and MR have a whole dvd set coming out on this, but doing these things would put you in the right direction....

    -Stretch: hip flexors, pecs, lats, upper traps, neck extensors

    -Strengthen: glutes, low abs (not hanging leg raises), lower/mid traps, external rotators, deep neck flexors

    -Thoracic extensions on PVC pipe or foam roller

    -Maintain good posture throughout the day
     
  5. DatacomGuy

    DatacomGuy is moving to Canada

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    :confused:
     
  6. michael

    michael FLORIDA > *

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    1/23 or 23/1?
     
  7. THE mister juice

    THE mister juice jfk→sea

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    riding horses n shit
     
  8. Abomb

    Abomb New Member

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    :confused:
     
  9. THE mister juice

    THE mister juice jfk→sea

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    http://en.wikipedia.org/wiki/Therapeutic_horseback_riding#Balance_and_posture



    you live in texas, shouldn't be too hard to find a horse :dunno:
     
  10. Abomb

    Abomb New Member

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  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  12. crown royal

    crown royal Active Member

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    :rofl::rofl:

    I live in DFW, but am working in LA. Everyone out here keeps asking what it's like to live in wide open spaces and a small town.
     
  13. Abomb

    Abomb New Member

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    I hear ya I live in the suburbs of Houston lol
     
  14. crown royal

    crown royal Active Member

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    It's kind of annoying - I travel everywhere with my job, and have learned not to have preconceived notions of places in the country I have yet to see.

    2 weeks ago I was at a bar watching the Cowboys, and this annoying LA-er (Atlanta Falcons fan wearing a Vick jersey :greddy:) asked me if my family grew up as ranchers or sharecroppers, since I was from Texas and all.

    I'd had enough of his shit so I asked him if his dad was in soap operas or just trimmed the lawns of celebrities. He didn't catch the sarcasm and got very defensive, spewing rubbish like "everyone outside of LA thinks everyone here is connecting to the movies or some shit, it's so stupid."

    I was very :hsugh: - at least the girls he was with got it.
     
  15. Abomb

    Abomb New Member

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    lol, speaking of that, I fucking hate vick and the falcons
     
  16. Skeletor

    Skeletor Guest

    Deads helped me get lower back stability and glute strength like crazy...

    What has helped keep my thoracic area a little straighter is trying to give myself a double chin gently... by tucking in the chin and pulling the neck back slightly I keep that area more stable and straight (but my spine is almost completely immoble throughout the entire thoracic area, so I'm limited in how much I can do here)

    But spinally I think I'm actually pretty ok. My curve is a little strong but I don't see it getting any worse, and it certainly doesn't give me any pain or ability issues that I've felt so far. What really bothers me is my scapula are rounded forward and it looks really shitty. Strengthening the lower traps helps, and holding the scapula as straight as possible when doing rows/pullups/pushups, etc really seems to help, but I've only been working on it for a few months and it's taking its sweet time. Also helpful here is stretching the pecs really well... the muscles of my back that stabilize the scapula are all really loose and flexible and my chest is really tight, which is why my shoulderblades just gravitate forward like that.



    Good exercise to do every once in a while throughout the day: engage the muscles that you need in order to have better posture, hold for a few seconds, rest a few, repeat.

    Typically these are the lower back, abs, lower traps, and giving yourself that double chin that I mentioned. That's what I need to do in order to sit straighter.
     
  17. Skeletor

    Skeletor Guest

    also:

    I'm 6'4" and it seems like everything in this world, especially in a city that is 30% asian, is made for people much smaller (that probably sounded racist)... Sitting in cramped seats at school and even in cars makes my posture suck ass. If in a classroom try to find a chair that fits your size best if you're a big dude. If you have a long commute every day and you find yourself sitting with crappy posture in the car, get yourself some ergo pillows that help... "bone pillow" for the lumbar area, pillow for your butt to seat you higher if it helps, make sure the headrest is at the proper level, etc.


    Another thing having to do with every day behavior in relation to the world around you: try to look with your eyes, not with your head. I noticed that any time I look at the ground, I hunch my neck over, and any time I look even slightly to the side, I turn my head. Try to move your eyes more when you don't need to move your head to see something, and when you do move your head, keep your neck stable, and rotate your head only, don't move your neck around.
     
  18. timberwolf

    timberwolf New Member

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    Why not hanging leg raises?
     
  19. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    they make the hips tighter....same with decline situps
     
  20. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    chin tucks help correct the cervical spine, not thoracic spine
     
  21. timberwolf

    timberwolf New Member

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    Two of my favourites.:hs:

    At least I do stretch the hip flexors before almost every workout and after as well in every other workout.
     
  22. Skeletor

    Skeletor Guest

    noted
     
  23. Skeletor

    Skeletor Guest

  24. BigJohnson

    BigJohnson New Member

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    any recommendations for good hip flexor stretches?
     
  25. timberwolf

    timberwolf New Member

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    I like doing a variation of this... usually before most workouts.

    http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html

    According to DeFranco...

     
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