excerises for better back posture

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    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

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    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.
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    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
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    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.
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    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
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    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.
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    try straight leg dead lifts. push your butt out, keep back flat.
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    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.
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    Focus mainly on rear delt and trap strength. Also, emphasize rowing movements over chest movements.
    M.Ed. Ex Phys
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    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
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    What about hunched shoulders though?
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    Already stated

    Quote Originally Posted by Rodja View Post
    Focus mainly on rear delt and trap strength. Also, emphasize rowing movements over chest movements.
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    Ahh okay, I have been doing rows. Just seems like most of the suggestions here related mainly to lower back.
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    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!
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