posture correction

T

thomas

0
Hello, I hope this is the right forum for my question.

I have allways had a very unattractive posture, and I am now a 19 year old male. I have been working out for about 6 months now, but my posture is still bad.

So I was wondering if you knew about any training-programs that is designed to correct the posture? My shoulders and neck are pointing too much forwards, and I really want to do something about this.

I've tried finding programs on google without any luck. I'm looking for programs which are 3-4 days a week training.

Any tips for me on my problem would be greatly appreciated.

yours truly:

Thomas

PS: I appologize if my english is bad. ;)
 
Um, pictures would reallllly help. But all i know to tell u for ur upper body is to try and do more back work than chest. Those people you see at they gym doing some kind of chest lift every day look kinda goofy if u stand back and look at em. This is because you want your back to pull you shoulders back which in turn sticks out ur chest in a good way. Too much chest and your chest pulls your shoulders in and ur upper body looks like its squished together.

Here is a test to see if your posture is truly bad.

1. Stand up hands by ur side. Let them just free fall like they where muscleless.

Now, if your arms and hands go straight down ur seam of your pants your posture is good. If when you put them by your side they kind of rest on the top of your Quads(some peoples do, my did then i fixed em) then you have some posture issues
 
Dont listen to JTM that is EXTREMELY BAD advice.

Most people have rounded shoulders and head poking. Your rounded shoulders will benefit from what Tony said, maybe you need it more specific?

Your neck flexors are probably overstrengthed and you need to strengthen your extensors. Even just statically resisting your head being pushed backwards will help.

And finally, abstain from movements, patterns etc that promote bad posture. Having the computer screen at a correct hight, sitting right, just being consciouss of your posture!
 
matt182 said:
Dont listen to JTM that is EXTREMELY BAD advice.
Click to expand...

What if he has sublaxations of his vertebrae which is causing increase muscle activity pulling his head forward? He may need an adjustment because postural exercises may not adress the underlying problem.
 
matt182 said:
Dont listen to JTM that is EXTREMELY BAD advice.

Most people have rounded shoulders and head poking. Your rounded shoulders will benefit from what Tony said, maybe you need it more specific?

Your neck flexors are probably overstrengthed and you need to strengthen your extensors. Even just statically resisting your head being pushed backwards will help.

And finally, abstain from movements, patterns etc that promote bad posture. Having the computer screen at a correct hight, sitting right, just being consciouss of your posture!
Click to expand...

Recommend seeing a health care professional that specialises in the musculo-skeletal system. What was I thinking!?!?!?!?!
 
OP should look into foam rolling. Posture corrections aren't just made in the gym. If you actively try to correct your posture all day, then you will begin to see improvement. Whenever you catch yourself slouching, sit up straight. Practice tucking your chin into your neck if you find you are leaning forward too much.
 
Little do you know JTM that they are not respectd by other medical professionals. Ashame they got classified as health profs, no one else ever wanted them to be and still dont.

If anything, postural problems are the cause!
 
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NBS 4life said:
What if he has sublaxations of his vertebrae which is causing increase muscle activity pulling his head forward? He may need an adjustment because postural exercises may not adress the underlying problem.
Click to expand...

Its my understanding that vertebral sublaxations have never actually been proven to occur.
 
Thanks for the answers, but do you guys know of any programs that focuses more on the back than the chest? I don't have enough knowledge to compose my own training-program.

I will check out foam rolling. ;) thanks!

EDIT:

My job is beeing a student. I have hunched myself for years, and I have moderate scoliosis.
 
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Just quickly,

If your at a gym rowing machines are excellent. You can use cheap therabands to, using them to pull your blades together..thats only the tip of the iceberg though..
 
matt182 said:
Just quickly,

If your at a gym rowing machines are excellent. You can use cheap therabands to, using them to pull your blades together..thats only the tip of the iceberg though..
Click to expand...

Yeah, I do a lot of rowing. But I'd like to do a programme that contains a lot of rowing, but other excercises aswell. It will be easier for me to train, if I know I am following a training-program that someone with knowledge have made.
 
LeiYunFat said:
If you actively try to correct your posture all day, then you will begin to see improvement. Whenever you catch yourself slouching, sit up straight.
Click to expand...

This is very good advice. I remember when I was in high school someone said that putting your shoulders back makes your chest look bigger. Been doing it ever since.
 
Re: Posture correction

Have you thought about learning the alexander technique. It is a subtle yet effective posture correction method. It has been getting some good write ups in the light on new scientific evidence backing up its effectiveness.

Here's some more info:- alexander.ie/pdfs/IrishTimes02092008.pdf
 
thomas. I also have scoliosis, it is very mild but enough to give me back problems, have had the back issues since about 12yo from what I can remember (I'm 34 now). On top of that I have weak shoulders and bad posture too. A picture of health right?!!

When designing a program, just make sure you have a little more back exercises then front. For example, you may want to do 6 back exercises to 4 chest exercise on a particular workout. That's just the basic principle of it. I'm no expert but have seen a personal trainer and physio about it... many times! Get those back muscles to pull your shoulders back to improve the posture.

A suggestion from my physio - I was told to tape the shoulders a couple of times a week just so I know how my posture should be. On the days I don't have the tape, I knew how my shoulders should be sitting and am reminded to correct my posture when I catch myself slouching (I realised I slouched a lot!!). Get a professional (physio or trainer) to show you how to tape properly or you could do more damage by over extending your shoulders backwards.
 
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