Bad posture question

[Hoofy]

Did you just straighten up?

[Digger]

Interesting. In the last week I've started looking at my posture. I have quite slumped shoulders. So, every gym session now starts and finishes with a short session of bar work. I use one of those empty barbells they use for Body Pump classes.

Simply involves holding the bar with an overhand wide grip and with straight arms, and upright stance, extending the bar overhead and behind my back as far as comfortable and really stretching the shoulders back. I do these for about 5 minutes.

Hope that makes sense.

Any other exercise suggestions welcomed.

[Hoofy]

Yeah, I do that one. Have noticed that it has improved my shoulder mobility over the last month or so of doing it 2-3 times a week.

Going on the same theme, bending down and putting your arm on a gym ball then twisting away can stretch the area. Twist your hand upwards for a better stretch.

Like this but with a straight arm, palm facing "upwards":


Someone on here mentioned lying on your front with baked bean tins in each hand, spread eagle then raise both arms off the floor. Haven't tried that yet.

[mph1977]

Digger said:

Interesting. In the last week I've started looking at my posture. I have quite slumped shoulders. So, every gym session now starts and finishes with a short session of bar work. I use one of those empty barbells they use for Body Pump classes.

Simply involves holding the bar with an overhand wide grip and with straight arms, and upright stance, extending the bar overhead and behind my back as far as comfortable and really stretching the shoulders back. I do these for about 5 minutes.

Hope that makes sense.

Any other exercise suggestions welcomed.

if posture is concern maybe some Barre work ? you can spot 'off duty' dancers and physios by their posture and grace

[Art0ir]

Lots of Facepulls and external rotations to combat all the pressing that is done along with hammering the shoulder tissues with a lacrosse ball.

Stretching the psoas and quads every day to combat ask all the desk work and driving.

Fixed me somewhat but definitely an ongoing thing.

[Rgee]

In a word no! About a year ago a PT pointed out I had bad posture, which I agree with. Over the years the head goes forward, the shoulders start rounding and the belly sags. You body compensates and it feels natural to stand slouched. He put a stick on my back and told me to touch the back of my head, back and butt to it and it felt unnatural, like I was leaning back, even tho I was standing straighter. To this day I am still working on it, the stretches aside, one piece of best advise that has stuck is always to lift your chest and imagine someone pulling a string through the top of your head.

For exercises;

- tight front deltoids are pulling the shoulders forward so the above stretch with the swiss ball is good
- standing against a wall with the feet slightly away but the butt, back and head touching the wall, keep both arms straight and raise them forward and up so the back of your hands touch the wall above your shoulders
- the shoulders pulling forward have weakened or stretched the back muscles so these need to strengthened. Lie on your front, arms out at about 45 degrees from the body but rotate your arms so you point your thumbs as far up as you can. Then lift your chest and arms squeezing your shoulder blades together and hold. The important thing is keep squeezing your shoulder blades. When the PT showed me this he could literally trap my fingers between his trapezius muscles.

It takes years of slumping in front of the PC or steering wheel to 'naturally' slouch so not something that can be undone overnight.

[GDub44]

Rgee said:

imagine someone pulling a string through the top of your head.

This. Simple but so effective. Also an inversion table.

[Hoofy]

Thing is, I find standing or sitting upright tiring. It can't naturally be relaxing, can it?

[GDub44]

Like most things it just takes practice

[arfur]

Get a kneeling/rocking office chair

Best thing I ever did

Initially bought one cheaply from ebay to see if I could get on with it

then bought a proper one (sitting on it now) ... never had posture problems since (10 years now on these chairs)

Arf

[Hoofy]

GDub44 said:

Like most things it just takes practice

Well, it might take practice but it still means engaging muscles rather than slumping and relaxing.

[Hoofy]

arfur said:

Get a kneeling/rocking office chair

Best thing I ever did

Initially bought one cheaply from ebay to see if I could get on with it

then bought a proper one (sitting on it now) ... never had posture problems since (10 years now on these chairs)

Arf

Tried a kneeling chair... really hurts my knees.

[hajaba123]

Give this a try https://www.t-nation.com/training/30-second-mobili...

[Hoofy]

hajaba123 said:

Give this a try https://www.t-nation.com/training/30-second-mobili...

Like that flow one. All pretty much on a theme - stretching the shoulder back but with the arm at a certain angle.

[hajaba123]

I've got orthotics too, made a big difference. The problem is that humans weren't designed for sitting down all day.
The majority of problems seem to come from tight hip flexors, weak, non functioning glutes and tight pec minor and weak upper back

All fascinating stuff that I know I need to work harder on

[Hoofy]

Interesting re the feet thing. I don't think I have a problem with that area, though.

hajaba123 said:

I've got orthotics too, made a big difference. The problem is that humans weren't designed for sitting down all day.
The majority of problems seem to come from tight hip flexors, weak, non functioning glutes and tight pec minor and weak upper back

All fascinating stuff that I know I need to work harder on

I can see what you are suggesting.

Hip flexors - have already started doing relevant stretches
Glutes - I don't skip legs day
Tight pecs - probably, am doing the shoulder exercises I've mentioned
Upper back - I do things like bent over rows and cable rows - is this relevant or am I missing something out?

I still find it more relaxing to slouch.

[hajaba123]

Hoofy said:

I can see what you are suggesting.

Hip flexors - have already started doing relevant stretches
Glutes - I don't skip legs day
Tight pecs - probably, am doing the shoulder exercises I've mentioned
Upper back - I do things like bent over rows and cable rows - is this relevant or am I missing something out?

I still find it more relaxing to slouch.

I know you're a big contributor on the training threads. Apart from banging on about squatting as the answer to everything I also really rate Kelly starret and his supple leopard/ mobilityWOD stuff. Have a look on YouTube and see what you think

[Hoofy]

hajaba123 said:

I know you're a big contributor on the training threads. Apart from banging on about squatting as the answer to everything I also really rate Kelly starret and his supple leopard/ mobilityWOD stuff. Have a look on YouTube and see what you think

Thanks. Quite a lot of videos with him on there - any particular one you recommend?

[hajaba123]

Couch stretch one, he's also just started a 14 day mobility challenge which looks really good.

His book is great, I think it's a bit expensive, let me know if you want a direction to find it....

[Hoofy]

hajaba123 said:

Couch stretch one, he's also just started a 14 day mobility challenge which looks really good.

His book is great, I think it's a bit expensive, let me know if you want a direction to find it....

Ah, I already do the couch stretch thing for my lower body. Well, I stretch in all directions. It's just my shoulders that are stiffer than they used to be - used to be able to hold hands with one hand over my shoulder and the other going up my back on both sides, now I can only hold fingers with my left hand going over the top.