Correcting posture
Discussion
Try avoiding the sofa when you get home.
After reading the below article (and a few others) I've tried to avoid sitting on the sofa since Oct/Nov last year and feel much better for it.
http://breakingmuscle.co.uk/uk/natural-movement/if...
After reading the below article (and a few others) I've tried to avoid sitting on the sofa since Oct/Nov last year and feel much better for it.
http://breakingmuscle.co.uk/uk/natural-movement/if...
I am currently fixing both my gait and my posture, due to physio to help with knee pain. The one muscle group I am mainly focusing on is the glutes. Since focusing on using them to walk (a quick squeeze at the end of each step) I have noticed I am getting a lot better posture in general and my slouch is disappearing very quickly. You will probably also need to work on stretching your hip flexors and quads as these will bee tight. Whilst walking you also need to focus on using your abs to rock you pelvis back a little. Warning - As you adjust your posture, you will get pain in random muscle groups as they get used to being used in a different way. Or at least I am.
I have been doing this for a week or two now and am noticing the change already. I have had to move my car headrest back as I am now sitting more upright in my seat and my wonderful slouchy office chair is no longer comfortable as it provides no support when sitting up straight.
I have been doing this for a week or two now and am noticing the change already. I have had to move my car headrest back as I am now sitting more upright in my seat and my wonderful slouchy office chair is no longer comfortable as it provides no support when sitting up straight.
If you look on Youtube there is a chap called Alan Thrall, his channel is geared mainly towards strength training but there is a great deal of useful, no bulls
t advice on posture, balance and health in general on there too, I highly recommend it.
The body is a chain, if one element is out of kilter then everything else is thrown off balance too. Would I be correct in guessing that your head is generally too far forward, your chest is collapsed, your shoulders are forward and internally rotated and your upper back is rounded? This is extremely common with our modern lifestyles and I suffer from it slightly too, though I put in work to correct it.
If so there is a lot of information out there to help you, it boils mostly down to:
t advice on posture, balance and health in general on there too, I highly recommend it. The body is a chain, if one element is out of kilter then everything else is thrown off balance too. Would I be correct in guessing that your head is generally too far forward, your chest is collapsed, your shoulders are forward and internally rotated and your upper back is rounded? This is extremely common with our modern lifestyles and I suffer from it slightly too, though I put in work to correct it.
If so there is a lot of information out there to help you, it boils mostly down to:
- Stretch to increase mobility. Tight hamstrings or hip flexors are extremely common and affect the resting angle of the pelvis which causes all sorts of problems. A tight chest and front deltoids are also common and lead to the symptoms described above
- Train the muscles that pull the posture back into correct alighment, generally lots of pulling exercises to work the back and rear delts
- Concentrate on maintaining a good posture at all times. Start at the head, stand as tall as you can. This will move the head into correct alignment directly over the body. Then concentrate on pulling your shoulders back and down, your chest should be out and your thumbs should be facing forward not inward.
Thanks for all your suggestions. (I'm trying the buttock clenching thing as we speak, I've a feeling it makes me walk funny 
)
I'll read through later and concentrate my efforts. My shoulders are rounded and head too far forward. It's exacerbated by a broken arm and frozen shoulder that's not healed properly. Things started to get worse after a compression fracture of the spine about 3yrs ago.
I know I'm going to suffer tonight, I been working on my car all morning.
So I'll take the dog out for a couple of hours now, that'll help loosen it up.
)I'll read through later and concentrate my efforts. My shoulders are rounded and head too far forward. It's exacerbated by a broken arm and frozen shoulder that's not healed properly. Things started to get worse after a compression fracture of the spine about 3yrs ago.
I know I'm going to suffer tonight, I been working on my car all morning.
So I'll take the dog out for a couple of hours now, that'll help loosen it up.
PositronicRay said:
My shoulders are rounded and head too far forward. It's exacerbated by a broken arm and frozen shoulder that's not healed properly. Things started to get worse after a compression fracture of the spine about 3yrs ago.
I can't comment on the injuries, but for rounded shoulders, as I wrote, activate the lats. Look in the mirror side-on and you'll see how it naturally improves things. That said, your head might fall off given your injuries so who knows.Shoulder Dislocates with a broom handle or similar are fantastic for reprogramming an improved shoulder and head slouch. I don't go as far the full dislocate movement, just take it high concentrating on pulling the shoulders and neck as far back as is comfortable, at the same time looking slightly upwards.
The same but starting with the bar behind you at the waist with palms gripping facing downwards and bring the bar up as far as comfortable whilst standing straight. You should be able to bring the bar up parallel with your Shoulders.
eg http://youtu.be/02HdChcpyBs
The same but starting with the bar behind you at the waist with palms gripping facing downwards and bring the bar up as far as comfortable whilst standing straight. You should be able to bring the bar up parallel with your Shoulders.
eg http://youtu.be/02HdChcpyBs
roboxm3 said:
Try avoiding the sofa when you get home.
After reading the below article (and a few others) I've tried to avoid sitting on the sofa since Oct/Nov last year and feel much better for it.
http://breakingmuscle.co.uk/uk/natural-movement/if...
THanks for that link. I have terrible posture, same as the OP (neck forward rounded shoulders, as well as 'rocked forward' pelvis which sticks my stomach out).After reading the below article (and a few others) I've tried to avoid sitting on the sofa since Oct/Nov last year and feel much better for it.
http://breakingmuscle.co.uk/uk/natural-movement/if...
Tried some of those sitting positions last night, certainly gave me some highlights into my posture issues.
Can't 'squat' sit without falling backwards. Kneeling makes my legs do dead within minutes. The standard sit with splayed legs really makes my lower back ache, and the side sit I cannot acheive without one butt cheeks hovering off the floor.
I managed to rotate through a combination of kneeling and side-sitting throughout the evening, boy did my lower back and knees ache afterwards. Will persevere and hopefully once the muscles stretch and retrain it'll become progressively easier.
I've been concentrating hard on posture (particularly when dog walking) and my back's starting to feel a little better already 
despite spending 1/2 day working underneath and under the bonnet of my car.
Trying to think "guardsman" head back, looking down my nose, walking tall, chest out, bottom tucked in. It feels strange at the moment but I'm sure I'll get used to it.
As in a post above I'm avoiding the sofa and using a nice high back chair.
despite spending 1/2 day working underneath and under the bonnet of my car.Trying to think "guardsman" head back, looking down my nose, walking tall, chest out, bottom tucked in. It feels strange at the moment but I'm sure I'll get used to it.
As in a post above I'm avoiding the sofa and using a nice high back chair.
LordGrover said:
From the same site, this article is interesting: click.
I actually read that article after posting the first one.After my run and chins this morning I tried the 'laying flat on your back with legs raised' position for a good few minutes and it felt great
I suffer from tight hip flexors / APT and laying flat on my back, on the floor really highlights where I need to stretch more etc.
LordGrover said:
I did the same in my office at lunchtime.
Got a few odd looks from passers-by in the corridor.
And before you could say, "I'm just doing some stretching!", Dave, the hairy 54 year old first aider from the 5th floor had his tongue down your throat apparently giving you the kiss of life.Got a few odd looks from passers-by in the corridor.
LordGrover said:
From the same site, this article is interesting: click.
Still at number one! Too far from the wall in number 2. More work required. The strange thing that started me off down this path was changing my squatting technique to more of a hip thrust than a stand up, really focusing on getting the glutes to do the work. Almost instantly my posture changed and I had to adjust my car seat for the better! One day I hop to be able to sit on the floor with my legs straight out, and also touch my toes!
Hoofy said:
LordGrover said:
I did the same in my office at lunchtime.
Got a few odd looks from passers-by in the corridor.
And before you could say, "I'm just doing some stretching!", Dave, the hairy 54 year old first aider from the 5th floor had his tongue down your throat apparently giving you the kiss of life.Got a few odd looks from passers-by in the corridor.
LordGrover said:
Hoofy said:
LordGrover said:
I did the same in my office at lunchtime.
Got a few odd looks from passers-by in the corridor.
And before you could say, "I'm just doing some stretching!", Dave, the hairy 54 year old first aider from the 5th floor had his tongue down your throat apparently giving you the kiss of life.Got a few odd looks from passers-by in the corridor.
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