excerises for better back posture

  1. New Member
    lightweight57's Avatar
    Stats
    5'5"  135 lbs.
    Join Date
    Sep 2008
    Posts
    23
    Rep Power
    88
    Level
    5
    Lv. Percent
    5.37%

    excerises for better back posture


    ok im slauching over very bad habbit but it hurts when i striaghten out any excerises will help in ur posture

  2. New Member
    iDShaDoW's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Apr 2006
    Posts
    181
    Rep Power
    196
    Level
    11
    Lv. Percent
    77.91%

    That's makes 2 of us. My shoulder posture is even worse from being in front of a computer all the time.

    Some people had mentioned seated cable rows unless my memory is shot.

    Hopefully someone else'll respond with more.
  3. Professional Member
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Age
    28
    Posts
    4,005
    Rep Power
    2671
    Level
    43
    Lv. Percent
    75.67%
    Achievements Activity ProPosting Pro

    http://www.t-nation.com/readArticle.do?id=459379

    As for exercises,
    Vertical and Horizontal pulling movements (rows - pullups)
    Reverse Hyperextensions
    45% back raises
    Good Mornings

    More Importantly:
    Hip Flexor Stretching (warrior lunges and overhead lunges work great)
    Thorasic mobility movements (Cat Camels)
    Foam Rolling (Groin, Back, Glutes)
    High Rep Banded Good Mornings
    Standing Abdominal Work
    Muscle Pharm Rep
    •   
       

  4. Senior Member
    Gtarzan81's Avatar
    Stats
    5'9"  172 lbs.
    Join Date
    Sep 2006
    Posts
    1,363
    Rep Power
    782
    Level
    27
    Lv. Percent
    97.22%
    Achievements Posting Pro

    Look into Alexander technique. There are even a few usefull YouTube vids.
    I use a lying on the floor posture technique from the Alexander technique.
  5. Advanced Member
    MMAMONSTER19's Avatar
    Stats
    5'8"  178 lbs.
    Join Date
    Sep 2008
    Posts
    552
    Rep Power
    353
    Level
    18
    Lv. Percent
    75.4%

    gunna sound kinda weird but my cousin did it and said it helped him he would sleep with a flat board under his sheets so he would lay flat while he rested and said it helped with his posture dont really understand how or why but something to think about
  6. New Member
    Caferacer's Avatar
    Stats
    6'0"  206.5 lbs.
    Join Date
    Jan 2006
    Posts
    328
    Rep Power
    273
    Level
    15
    Lv. Percent
    18.64%

    Deadlifts. Squats. Anything involving your back will help your posture.

    Or, you can do what I did in HS: Playing in a drum line. Carrying 60lbs drums off of your chest for 4-5 hours a day makes you stand up straight.
  7. New Member
    easydate's Avatar
    Join Date
    Nov 2008
    Posts
    34
    Rep Power
    92
    Level
    5
    Lv. Percent
    46.83%

    try straight leg dead lifts. push your butt out, keep back flat.
  8. Board Sponsor
    Aggravated's Avatar
    Join Date
    Sep 2007
    Posts
    2,746
    Rep Power
    1503
    Level
    37
    Lv. Percent
    51.5%
    Achievements Activity ProPosting Pro

    Posture has a lot to do with your core. Try focusing on your core movements for better posture. If your core can't hold up your upper body or tires too easily, you are most certainly going to have bad posture.
  9. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,745
    Rep Power
    1317333
    Level
    94
    Lv. Percent
    29.96%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Focus mainly on rear delt and trap strength. Also, emphasize rowing movements over chest movements.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  10. New Member
    Prodogy's Avatar
    Stats
    5'10"  148 lbs.
    Join Date
    Nov 2008
    Posts
    49
    Rep Power
    99
    Level
    6
    Lv. Percent
    65.77%

    I have lower back problem my self ( minor spine curviture is what my family told me) and she also told me the CORE muscles is very importetant to devolope a stong back

    strong core muscles = strong back= good posture
  11. New Member
    iDShaDoW's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Apr 2006
    Posts
    181
    Rep Power
    196
    Level
    11
    Lv. Percent
    77.91%

    What about hunched shoulders though?
  12. Board Sponsor
    Aggravated's Avatar
    Join Date
    Sep 2007
    Posts
    2,746
    Rep Power
    1503
    Level
    37
    Lv. Percent
    51.5%
    Achievements Activity ProPosting Pro

    Already stated

    Quote Originally Posted by Rodja View Post
    Focus mainly on rear delt and trap strength. Also, emphasize rowing movements over chest movements.
  13. New Member
    iDShaDoW's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Apr 2006
    Posts
    181
    Rep Power
    196
    Level
    11
    Lv. Percent
    77.91%

    Ahh okay, I have been doing rows. Just seems like most of the suggestions here related mainly to lower back.
  14. New Member
    Cerberus's Avatar
    Join Date
    Apr 2005
    Age
    33
    Posts
    210
    Rep Power
    224
    Level
    12
    Lv. Percent
    49.55%

    Exercises are great, but if the length of the tissues that is holding your posture are short, the exercises will minimally help since the exercises themselves cannot be performed with correct mechanical form.

    Example:
    If your pec minor is tight, you will not be able to depress the scapula as much as you would like. So, when you row, you should row into a retraction and depression of the scapula. Well, you won't be able to.

    I would eliminate pressing (horizontal, vertical) from your program for a week (at least) You will not atrophy. Hypertrophy residuals are 2-3 weeks anyways. Keep up on your diet and you will be fine.

    Stretch the following (also self soft-tissue these as well):
    1) Posterior capsule
    2) Pec minor
    3) Pec Major
    4) Lats
    5) Triceps
    6) Scalenes
    7) SCM
    8) Upper traps


    Strengthen the following:
    1) Low trap
    2) Mid trap
    3) Rhomboids
    4) Serratus anterior
    5) Subscapularis
    6) External rotators

    Self-mobilizations:
    1) Thoracic extensions

    Generally, if you have an excessive anterior tilt of the scapula and it's protracted too much, I would stay away from vertical pulling exercises (pull-ups, chin-ups, etc) since there would be more than likely an increase of anterior translation of your humerus since your posterior capsule is tight.

    Exercises of choice:
    1) Band pull-aparts (horizontal pull-aparts)
    2) Cable scarecrows
    3) Y-T-W-L Raises
    4) Scapula wall slides
    5) Behind the back band pull-aparts (vertical pull-aparts)
    6) Seated Rows
    7) Pull-up scapula retraction/depression only (not the full pull-up)
    etc ...

    When you do your "shoulder" and "back" exercises, make sure you try not to elevate your scapula. You are probably already UPPER TRAP dominant.

    Here are some videos:
    [ame="http://www.youtube.com/watch?v=A0ONHZmsFec"]YouTube - DieselCrew.com - Shoulder Rehab Protocol[/ame]
    [ame="http://www.youtube.com/watch?v=xCp-YynBEvE"]YouTube - DieselCrew.com - Ultimate Two Minute Shoulder Warm-up[/ame]

    Some articles:
    http://www.t-nation.com/article/perf...or_lower_traps
    http://www.t-nation.com/readArticle.do?id=1744957

    This should get you started.

    I would do these exercises 3-4 times / week. Don't worry about the "oh god, I'll overtrain!"

    I would stretch EVERY DAY, multiple times / day. Remember, this didn't happen overnight. Don't expect to cure this overnight.

    Sit with good posture all the time. You ****ed yourself by doing this yourself. Un**** yourself.

    Again, stay away from pressing for atleast a week, then incorporate it at low volumes, then work it back in. Make sure your PULLING exercises and PRIORITY. If you do bench 315 for 2 sets of 5 that is 10 reps at 315 which is: 3150lbs of work. Now, I would make sure you do DOUBLE that work with your pulling. So if you seated row 180lbs, you will need to do: 35 reps total with that. so ~ 3x12.

    PM me if you have questions. I rarely read these posts anymore.

    Son of a ***** this is long. I better get some reps for this!
  

  
 

Similar Forum Threads

  1. POSTURE
    By SilverBullet7 in forum Exercise Science
    Replies: 9
    Last Post: 11-11-2010, 09:29 AM
  2. Tips on Improving Posture
    By pblover in forum Female Fitness
    Replies: 6
    Last Post: 09-05-2010, 02:41 PM
  3. correcting bad posture?
    By Surtur in forum Training Forum
    Replies: 19
    Last Post: 06-09-2008, 07:34 PM
  4. Posture and shaping
    By bigred869 in forum Exercise Science
    Replies: 3
    Last Post: 03-30-2008, 01:21 AM
  5. Incorrect Body Posture: How to fix it?
    By builtolast in forum Exercise Science
    Replies: 6
    Last Post: 12-05-2004, 01:33 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in