posture

[0nyx]

does anyone have any ideas on how i can correct my posture (i hunch forward a bit.. and seem tense in the shoulders a lot ) not like no hunchback though lol ..

 

[pipes]

You need to perform a lot of stretches for your chest and shoulder girdle. Then you need to strengthen up the muscle of the mid and upper back. By losening up the front of your body and strengthening up your back your body will begin to pull itself upright. You need to strenghthen up your mid and upper traps, rhombiods, levator scalpulae. These are some of the main muscles that govern the posture of your back.

 

[string_bean00]

Strong abdominals help posture too, I believe.

Back before I ever worked out, I had really bad posture. Now it's excellent, and I never made a conscious attempt to improve it. It just happened on its own as I got stronger.

 

[dude]

You need to perform a lot of stretches for your chest and shoulder girdle. Then you need to strengthen up the muscle of the mid and upper back. By losening up the front of your body and strengthening up your back your body will begin to pull itself upright. You need to strenghthen up your mid and upper traps, rhombiods, levator scalpulae. These are some of the main muscles that govern the posture of your back.

Excellent post. I would start by stretching your pecs and deltoids for at least 4 sets of 30 seconds every 2 hours. This will really help that tissue stay stretched out and if you can't do it every 2 hours just try to do it at least 2x/day. For rhomboids you could lie face down on a bench and keeping your elbows bent at 90 degrees bring your arms up and squeeze those shoulder blades together. 3 sets of 10 would be a good start. You could also work on your serratus anterior. Lie on your back and with your arm extended and weight in hand, push as far as you can go. Also, push ups will work but you have to make sure you push as hard as you can at the end range of the motion to protract the scapula. These exercises are a good start a working on your scapular stablizers. I can come up with some harder ones or easier ones depending on what you need. Let me know.

 

[0nyx]

wow ! great advice from all of you lol ...

i am gonnna work on those ones you posted dude ... would u say it would take a few years to get a good posture ??

thanks 4 the input guys

 

[dude]

I don't think it would take four years at all. I could see you noticing improvement in one month if you were very enthusiastic and worked on it everyday.

 

[dude]

I found a really good link for you to take a look at. I hope this helps.
http://apta.org/ptandbody/showcontent.cfm?content_id=14663

 

[syko]

I used to hunch as a kid, but what i started doing was focusing on walking with shoulders broad and back erect....what happens it the body strengthens those muscles on its own and you just start walking normal from then on...
thats my two cents on how i improved my posture before i was old enough to hit the stacks

 

[hmlacrosse]

with more tension in the back muscles and shoulers, they should goback to normal, i see a lot of people like that.

 

[dude]

I think many people on this board could benefit from the exercises I listed above. Weakness of the scapular stabalizers is many times what leads to dysfunctions of the shoulder joint.