correcting bad posture?
- 06-02-2008, 11:08 PM
correcting bad posture?
I hope this is the proper area to post this.
I have started working out again trying to add some pounds i am 6ft 160lbs my biggest problem besides being skinny is bad posture i have a very relaxed posture slouched shoulders and this makes me look even skinnier since having my shoulders sit so low it makes my neck look really long (like a giraffe lol) if i pose and flex it is better but i don't want to walk around flexing all day so my question is what are the best routines for getting my shoulders to sit straighter and higher (basically tightening them up).
I am guessing shoulder presses are good and i do these but what else are good? are shrugs good for this? or what else has an impact on this like back or chest ?
if this is in the wrong section please move it to the proper area of the forum. thank you.
sorry for being such a noob.
- 06-02-2008, 11:17 PM
You need to train upper back. Things like bent over rows and seated rows are key movements.
This is common for people that overtrain chest, and never train back..it makes your chest muscles pull your shoulders foreword causing a slouch posture.
Bent over DB raises will target the rear delt, and help strengthen and pull the shoulders back.The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.-Psalm 18:2
- 06-02-2008, 11:40 PM
06-03-2008, 05:14 AM
You also have to think you only train 1 hour a day. How do you sit, stand, and walk those other 23 hours?
06-03-2008, 07:36 AM
06-03-2008, 08:08 AM
Also, if you are conscious of it and correct yourself everytime you realize you're not sitting/standing correctly it will greatly help you.
06-03-2008, 08:34 AM
- 5'10" 220 lbs.
- Join Date
- Jan 2006
I can't believe that stretching has not been emphasized, yet.
M.Ed. Ex Phys
06-03-2008, 01:07 PM
06-03-2008, 02:59 PM
I Thought Posture was all lower back?
the spinal errectors.
06-03-2008, 05:30 PM
dude, you need some yoga, probably best style for you is Iyengar, people especialy the bb fraternity knock it but it works bigtime and yoga done properly is way harder than any weight workout.
i've been doing yoga for 7 years at least (only 2 -3 hrs a week) and it was the best thing i could have ever done to compliment my weight training.
this pic was taken about 5 years ago for a website on yoga
06-03-2008, 05:33 PM
the body works in unison and correct posture is not dependent on one particular area in the body.
A lot of lower back pain for instance is attributed to rounded shoulders, weak ab's and tight hamstrings.
06-03-2008, 05:51 PM
06-03-2008, 06:04 PM
06-03-2008, 06:19 PM
finding the right style of yoga (i recommend Iyengar for begineers) is also very important as is a good instructor or video.
most people (even highly tuned athletes) who try yoga get put off because it's so hard at the start and is very humbling because for most people their bodies are mis-aligned and realigning takes time and dedication.
here's a link to a website (which i co own) to download a free yoga routine targeted towards the beginner, it's decent quality download which we compressed to 700mb so it can fit on a cd. http://yoga.org.nz/yoga_vidoes_download1.htm
the website is in severe need of updating which we haven't got around to it yet as it will cost us abot 5 grand to do so.
06-03-2008, 06:52 PM
X2....I used to have lower back pain because of tight Hamstrings and stretching them really works.
I think you need to go crazy on all basic mass building exercises. If I read correctly you are 6 ft and only 160 lbs.
If you build some muscle mass it will build your confidence plus make you more aware of your body and posture. This will take years and must become a way of life.
I took martial arts for years & it toned me up really well but it wasn't till I started lifting weights that my true confidence & posture improved. Subscribe to Muscle & Fitness Magazine for the information on proper form & diet. Devour these mags monthly plus subscribe to Flex for Inspiration...fantastic photography etc. Other mags are good to but I find these the best along with Muscular Development for truely Hardcore!
06-05-2008, 05:44 AM
I know it feels funny because you 'feel' like your puffing out your chest and might be conscious on how you look to other people but believe me after numerous people have told me you look better. I definitely see the difference in pictures. My girl used to tell me my posture hides my body and you cant really tell I work out until I straighten up and then I 'get huge', those are her words not mine, but I know what she's talking about because I become wider and my traps raise up and become really visible and I get that bb look.
Also, I noticed I squeeze my shoulder blades together and roll my shoulder back a lot throughout the day when I become conscious about my posture, you might want to try it.
Since I'm sitting in front of my computer I thought I would mention that if your in front of a computer a lot, for me thats 90% of my day, you might want to elevate your monitor. I noticed a few years ago having a monitor on a desktop is too low for me and I end up slouching for hours in front of it. I've since raised it about 4 inches and it helps. I would raise it to eye level or slightly higher if I could find something more stable.
I hope this helps, gl bro.
06-06-2008, 05:05 PM
06-06-2008, 11:22 PM
06-09-2008, 02:17 AM
A good trick to try is everytime you look at the time fix your posture.
06-09-2008, 05:34 PM
Most examples of bad posture are caused, because the angonist, and antogonist aren't close to be equally strong.
Like Outer/inner abdominals, and erector Spinea.
Strong benchpress, along with weak horizontal(example BB Bend over Row) row strength.
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