Best way to improve posture?
Discussion
I was reading the "Are you well dressed?" thread, and a the OP received comments that if he improved his posture his clothes would look better.
It made me think - my posture is terrible. I work in IT, I slouch all day, then go home and do the same. I go to the gym, so I am in reasonable enough shape, but unless I actively think about it, I don't stand/sit straight, with my shoulders back etc.
What makes things worse is that all the rest of my family are/were in the armed forces, so they have brilliant posture (and really shiny shoes). How do they maintain it all day, is it something they are taught?
What is the best way to improve my posture? I am concerned that if I don't change things round in the next few years I'll end up looking like the Hunchback of Notre Dame.
It made me think - my posture is terrible. I work in IT, I slouch all day, then go home and do the same. I go to the gym, so I am in reasonable enough shape, but unless I actively think about it, I don't stand/sit straight, with my shoulders back etc.
What makes things worse is that all the rest of my family are/were in the armed forces, so they have brilliant posture (and really shiny shoes). How do they maintain it all day, is it something they are taught?
What is the best way to improve my posture? I am concerned that if I don't change things round in the next few years I'll end up looking like the Hunchback of Notre Dame.
One thing that can help is not having your wallet in your back pocket when sat down, sounds like a small thing but helps. A physiotherapist at a conference gave me a more detailed understanding of why you shouldn't do it, something to do with muscles compensating, but I was a bit pissed.
Vandenberg said:
One thing that can help is not having your wallet in your back pocket when sat down, sounds like a small thing but helps. A physiotherapist at a conference gave me a more detailed understanding of why you shouldn't do it, something to do with muscles compensating, but I was a bit pissed.
I have actually stopped doing that, about a year ago. I know I slouch, and I do try and stop it when I can. EnglishTony said:
Join the army. The RSM will soon sort it out.
This is what my father suggested, if I was 15 years younger I may have considered it. What is it though that they make you do in the army to have such strong posture, do they just shout at you every time you slouch, or is there more to it?Moominho said:
I was reading the "Are you well dressed?" thread, and a the OP received comments that if he improved his posture his clothes would look better.
It made me think - my posture is terrible. I work in IT, I slouch all day, then go home and do the same. I go to the gym, so I am in reasonable enough shape, but unless I actively think about it, I don't stand/sit straight, with my shoulders back etc.
What makes things worse is that all the rest of my family are/were in the armed forces, so they have brilliant posture (and really shiny shoes). How do they maintain it all day, is it something they are taught?
What is the best way to improve my posture? I am concerned that if I don't change things round in the next few years I'll end up looking like the Hunchback of Notre Dame.
Work on your core muscles. You'd be surprised just how quickly you find yourself walking straighter and with more control, when you activate muscles that are probably, at the moment, lazy. It will make a world of difference to your lower back as well. It made me think - my posture is terrible. I work in IT, I slouch all day, then go home and do the same. I go to the gym, so I am in reasonable enough shape, but unless I actively think about it, I don't stand/sit straight, with my shoulders back etc.
What makes things worse is that all the rest of my family are/were in the armed forces, so they have brilliant posture (and really shiny shoes). How do they maintain it all day, is it something they are taught?
What is the best way to improve my posture? I am concerned that if I don't change things round in the next few years I'll end up looking like the Hunchback of Notre Dame.
As you go to the gym, do you massage the ego by doing lots of bench press or similar? This can pull the shoulders forward, giving the rounded look that makes you look shorter and narrower. This is then exacerbated by sitting at a desk and hunching over the keyboard.
There are loads of back and shoulder exercises to compensate, and you need to work all of the major muscles in these areas to effectively straighten the body up. I had these issues and although I could easily bench well over my body weight I couldn't even do 1 chin up or any form of lateral pulldown, so I was so weak and needed physio when I started to get shoulder and lower back issues.
Might not be your issue of course, but a strong back always improves posture in my opinion.
There are loads of back and shoulder exercises to compensate, and you need to work all of the major muscles in these areas to effectively straighten the body up. I had these issues and although I could easily bench well over my body weight I couldn't even do 1 chin up or any form of lateral pulldown, so I was so weak and needed physio when I started to get shoulder and lower back issues.
Might not be your issue of course, but a strong back always improves posture in my opinion.
Do you slouch or do you hunch?
For years we were told to sit up straight and arch our lower back, which is good for lower back stability and posture but it's hard to maintain in longer bursts because most of us have weak lower backs and it feels an unnatural position to maintain.
These days they say a more reclined posture (i.e a slouch) is better for you because one of the big issues with excessive sitting is the damage caused to the hip flexors which shorten and cause pelvic tilt.
I think you just need to be aware and vary your sitting position and posture regularly, and walk around like Liam Gallagher as much as possible, I mean really exaggerate that shoulders back hard man manc walk, feel the arrogance straightening you up.
For years we were told to sit up straight and arch our lower back, which is good for lower back stability and posture but it's hard to maintain in longer bursts because most of us have weak lower backs and it feels an unnatural position to maintain.
These days they say a more reclined posture (i.e a slouch) is better for you because one of the big issues with excessive sitting is the damage caused to the hip flexors which shorten and cause pelvic tilt.
I think you just need to be aware and vary your sitting position and posture regularly, and walk around like Liam Gallagher as much as possible, I mean really exaggerate that shoulders back hard man manc walk, feel the arrogance straightening you up.
drivin_me_nuts said:
Work on your core muscles. You'd be surprised just how quickly you find yourself walking straighter and with more control, when you activate muscles that are probably, at the moment, lazy. It will make a world of difference to your lower back as well.
Agree 100%. Regular yoga over the last 12 months was what corrected my posture, no more backaches from sitting at a desk. Side benefit was the hint of a six pack for the first time in nearly 30 years. Try one of these-
https://www.amazon.co.uk/Variable-Original-Kneelin...
Worked well for my posture, get far less lower back pain, stomach muscles are definitely working better too.
You cannot slouch in this chair. Takes a few weeks to get used to weight being on your knees, but after that it's very comfortable.
https://www.amazon.co.uk/Variable-Original-Kneelin...
Worked well for my posture, get far less lower back pain, stomach muscles are definitely working better too.
You cannot slouch in this chair. Takes a few weeks to get used to weight being on your knees, but after that it's very comfortable.
Broom handle, light unweighted barbell, or similar, hold near ends with a wide neutral grip (palms down)
Stand up tall and straight, pass over and behind your head keeping arms locked straight, reach back and really stretch your shoulders back, hold that position for as long as comfortable, then slowly return over your head, Also look up whilst holding the position if comfortable to do so. Rinse and repeat till you get bored!
Sometimes known as shoulder dislocates, but don't initially go as far as the bar being able to rotate all the way behind and down to your hips.
Idea is to un-slump your shoulders and straighten your neck up. Really does help after a few sessions!
Stand up tall and straight, pass over and behind your head keeping arms locked straight, reach back and really stretch your shoulders back, hold that position for as long as comfortable, then slowly return over your head, Also look up whilst holding the position if comfortable to do so. Rinse and repeat till you get bored!
Sometimes known as shoulder dislocates, but don't initially go as far as the bar being able to rotate all the way behind and down to your hips.
Idea is to un-slump your shoulders and straighten your neck up. Really does help after a few sessions!
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