correcting posture

N

NeuroRN76

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I know there's a wealth of information out there on how to correct posture, but I'm not sure that it's going to help me.

I have an anterior pelvis tilt, hyperextended knees, high foot arches, and all of these are probably a result of having scoliosis. I don't think my spine is bad enough to require surgery, but it's bad enough to throw my whole body out of alignment, and make my 31 yr old body feel about 80. I have been complaining of "arthritis" pain for years, but I don't think it's arthritic pain as much as it is just tired, weak muscles.

Obviously, I can't change my bone structure to correct the underlying problem. Everything I've read on scoliosis states exercise can help you FEEL better, but it won't change the structure of your spine. And I'm probably not a candidate for surgery because it's a mild curvature.

So what do you think, am I stuck with this posture (with gradual worsening over time) or can it be corrected without surgery? My legs are tired... I walk several miles per day, and you'd never know because I don't have a single toned muscle to show for it.
 
Realistically, you'll probably be stuck with some back/spine/posture problems, and trying too much to correct it can be bad, based on personal experience. A chiropractor can help you out significantly, just be careful who you go to. I've had a tilted pelvis, and I'm a runner. I've been to two different chiropractors, one who really tried to correct my pelvis by using a lift in my shoe and adjustments, the other didn't try to correct it, but recommended supplemental exercises in addition to the usual adjustments, massages, and other treatment. The second approach, more holistic, was far more successful for me.

The other thing I've found is running on dirt trails has been far more kind to my body then running on concrete/road. The softer surface and the diversity of your movements makes it a lot easier on your knees, hip, back, feet, etc. You also should consider core exercises or Yoga.
 
If you do elliptical equipment stay away from bicycles and stair steppers they place the hips in a constant state of flexion/ if you do however do them, than do some hip flexor stretches before. If you walk, walk at a controllable pace, not to overstride. If one overstrides with an ateriorly rotated pelvis it will cause the low back to overextend because the hips will not be able to properly extend and this will place increase stress on the lower back.

For your knees. You should do some ankle joint flexibility training such as stretching the soleus and gasctocnemius. You may need to do some selfmyofascial release for adductors and calves (gastrocnemuis), and latissimus dorsi. The latissimus dorsi is attatched to your spinal column and if it is tight it may be pulling on your spine.

So, if you walk, stretch adductors, latissimus dorsi, soleus and calves. As well as the psoas. you will need a foam roll to soften the tissue and allow complete relaxation for corrective stretching.

If you have anymore questions, please feel free to PM me.

Sincerely,
Stephen James
 
Thanks for the replies. When I say I walk several miles, that's at work. Any day that I work, I'm on my feet (stop and go) for 12-13 hours, so I usually track about 10 miles per day, 3 days per week.

I understand that I basically have to learn to walk "the right way" all over again. Not only do I naturally stand on locked knees (which are bent backwards a few degrees) but I take long strides and my knees hyperextend with each step. I'm told I have to take shorter, more controlled steps, and I'm trying to tuck my butt in and shoulders back. (This is making me very tired because I'm using atrophied muscles.) I quit locking my knees, but I often do it without thinking. It takes a lot of conscious effort to reverse something you've been doing for 30+ years.

What can you suggest to strengthen my knees? I'm wondering if a soft brace of some sort would help keep them in place (and maybe remind me to walk the right way). I'm seeing an Ortho doctor in a few weeks, I'm hoping to get some rehab. Until then, let me know if you can think of anything for a beginner that would help lessen all this pain in my knees/calves.
 
So I got thinking... maybe Yoga would be a good place to start. Maybe if I stretched out those wasted muscles before I started using weights, I'd be less prone to injury. It seems like Yoga teaches good posture, right?
 
Hey thar, kitten. ^_^

Yoga probably wouldn't hurt, but I can recommend some fairly simple exercises that should help by strengthening the relevant parts, but in a couple hours. Gotta go run first...it's raining. :D

All you'll need is a band, a physio ball, and a willingness to suffer. ;)
 
I alwyas liked you Nero and yer posts.

I am holding my tongue until I hear what Focus has to say.

sorry, but he is very interesting...I think it depends on whre he is in his "cycle."

hahahaha

for me, just working my trap for a few weeks (bent over rows, and reverse flies) along with stretching my lats, and maintaining some concentration of posture has helped alot.
 
kk

For some general posture stuff, I think strengthening your hips would be helpful. And I'm reasonably sure it can't hurt:

Hip Abduction
Attach the band to your outer leg (relative to where the band is anchored - you'll have tied one end to the rail or whatever at ankle height; attach the band to your leg means wrap it around your ankle, and step into the handle, if there is one); lift leg straight out to side keeping feet parallel (to eachother and the band (which should be perpendicular to the rail), and hips level.

Hip Adduction
Attach the band to your inner leg (once again, relative to where the band is anchored); pull leg towards centre of body, keeping feet parallel and hips level.

Hip Internal Rotation
Sit on a physio ball with your legs bent at 90 degrees, attach the band to your outer leg; lift your lower leg straight out, keeping your thigh from moving (only rotating), with your feet once again parallel.

Hip External Rotation
Sit on a physio ball with your legs bent at 90 degrees, attach the band to your inner leg; pull your lower leg to the centre of your body, keeping your thigh from moving (only rotating) and feet parallel.

Table top

Get down on your hands and knees with everything at 90 degrees, your shoulders back and down and your stomach dropped down. Attempt to arch your back without moving, which should have the effect of straightening the back, so that it is very tight and flat - like a table top. :)

Recommended training

Do the following 2 or 3 days a week (after lower/full body workout days at the gym, or just whenever, preferably after work, as you don't want to prefatigue your posture/walking muscles before using them for 12 hours):

Table top for 30 seconds (as hard as you can contract - you should find breathing quite difficult if you're doing it right, this is a good thing!)
Hip Abduction x10 for each leg
Table top for 30 seconds
Hip Adduction x10 for each leg
Table top for 30 seconds
Hip Internal Rotation x10 for each leg
Table top for 30 seconds
Hip External Rotation x10 for each leg

You should find this quite unpleasant at first, and the table tops - always. If you can't feel the hip stuff, you need to tighten up the band by moving further from the rail or tying it shorter. It should be quite challenging. It should also, however, be a completely smooth motion, whether rotating or moving side to side. Smooth and explosive, both. It'll take some practice.

But, that's not the whole of it. Far more important is this (which you already know):

Apply the table top (minus the being on all fours, of course, and not at maximal intensity, duh) as your base core move for most exercises (things like squats, bench presses, deads, etc. require an arch - not a flat back), as well as working, walking around, etc. Every day, you table top as much as you can. Then you take a little break and you do it again. That's most of the game, right there.

As far as a brace and shiz, I don't believe in that kind of junk. But good shoes and proper posture will take care of that right quick. When I first started training seriously a couple months ago, my knees were ****ed. I had the same anterior pelvic tilt and pronation of the ankles, and as a result, problems with my knees. A few weeks of those exercises plus (and I credit this much much moreso, so don't wuss out on me and skip it) simply concentrating hard, all the time, on keeping my feet pointed straight ahead (parallel to the direction in which you are moving) and keeping my back flat like a table top has made a world of difference. So, um, giterdone. :D

P.S. You do too have toned muscles. I have seen your bum. And when I did, kitty said purrrrr. And then he said rawr.
 
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LMAO, my bum may have some muscle on it, but it's also got a nice layer of fat over it too! The last time I jumped on the wagon, I was so overzealous with my exercise that I lost my butt. I didn't like the way my pants fit, so I gained back 6-7 pounds. I'm at a healthy weight now, but I still don't like the way my body fat is distributed... Another thread, another time!

As for your very detailed and MUCH APPRECIATED exercise plan, I will buy a band and ball (and shoe inserts) this weekend!! And I'll let you know how it goes. Thanks for going the extra mile and explaining all that!
 
Oh, I almost forgot my supar gosu tip for maximum posturalization!

In your case, since you have as you say long days, try this trick: Wear your belt several notches too tight, directly around the navel, so that if you don't suck in and straight up, it's very uncomfortable. Every time you let your table top go, you'll feel it, and will remember to straight out again. :)
 
Bones provide structure and muscles provide support.

A proper control of agonist and antagonist muscles can provide slight posture correction IMO. Along with flexibility training and whatnot.

This is pretty touchy stuff. I would consult a specialist before coming on here and asking stuff from people who aren't qualified in this kind of work. I say this for your own well being, this isn't directed at anyone.

Also, if you walk several miles per day, I'd make sure your posture is at least decent.

Don't try "things" at the risk of your own health, check the info presented, re-check it and get a second opinion from a professional, then act on it ;)

Nothing is more precious than your health.

Eric
 
It'll also take some of the brunt for you, allowing you to ease into it, in a sense.

And I have 0 disagreement with what eric just said. I'm just fairly sure any good doc will tell you the same thing, minus the smooth flowing prose. ;)
 
Thanks for the replies!

As for getting advice from my doctor first, I planned on it. I already have an appointment with an ortho surgeon, and I assume he's going to send me to physical therapy first. I'm also going to check with my neurologist to make sure I don't have a neuromuscular problem. Sometimes you see that with scoliosis and high arches.

Right now, I'm just making a conscious effort to stand/sit up straight, and then I'm going to work on stretching... work my way up to Yoga and Pilates, and then I'll add some resistance training. I can't really just "jump in" or I'll end up getting injured. My muscles have really wasted away, I don't know how well this is all going to work out.
 
Check out egoscue.com. Find out if someone in your area uses this technique and can work with you. The principle behind the egoscue method is that muscles control posture and by doing a series of these light exercises and stretches (which are variations of yoga, military, and stretches I've never seen before) that are specifically geared for your issues, your muscle imbalance can be corrected.

Pictures are taken of your posture (front, left,right sides and back) and you walk toward and away from the practioner to analyze your gaite. Exercises are prescribed.

I personally have spent thousands of dollars on several chiropractors , accupunture, massage, books, tried a variation of the alexander technique,
and after 2 egoscue sessions (and I try to do my exercises everyday) I am feeling dramatically better.
 
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