Post: #1

I have a slightly curved upper back and somewhat forward head position. I'm sure it's from years of computer, desk and laptop use.

It's not dinosaur-like, but I want to really fix this and get that kickass awesome 100% upright posture that looks powerful and athletic.

What I'm currently doing:

-Thoracic extension/stretch
-Chin-tucks to stretch neck / put head back where it should be (lol)
-Neck bridge progressions
-Shoulder "re-sets" i.e. up, back and down on each shoulder
-Hip flexor stretches and hamstring stretches when I remember

Training

-Deadlifts
-Power/Hang cleans
-Dumbbell rows
-Kettlebell swings
-shoulder presses
-single leg training (pistols etc)

-vanity lifting for arms + shoulder width

My back and posterior chain are strong, and I don't have the forward-shoulders thing like many guys - I don't train chest, so I'd doubt it's tight pecs. It's just the curvature/forward neck issues.

Been lifting for years, but only started doing the stretches recently. Seems to be helping. I'd like to take this to the next level.... anything I've missed, or anything you find particularly good for posture?

I heard overhead squats might be a good move. Anything else you'd suggest?

Post: #2

(11-13-2015 08:47 AM)RichieP Wrote:  I have a slightly curved upper back and somewhat forward head position. I'm sure it's from years of computer, desk and laptop use.

It's not dinosaur-like, but I want to really fix this and get that kickass awesome 100% upright posture that looks powerful and athletic.

What I'm currently doing:

-Thoracic extension/stretch
-Chin-tucks to stretch neck / put head back where it should be (lol)
-Neck bridge progressions
-Shoulder "re-sets" i.e. up, back and down on each shoulder
-Hip flexor stretches and hamstring stretches when I remember

Training

-Deadlifts
-Power/Hang cleans
-Dumbbell rows
-Kettlebell swings
-shoulder presses
-single leg training (pistols etc)

-vanity lifting for arms + shoulder width

My back and posterior chain are strong, and I don't have the forward-shoulders thing like many guys - I don't train chest, so I'd doubt it's tight pecs. It's just the curvature/forward neck issues.

Been lifting for years, but only started doing the stretches recently. Seems to be helping. I'd like to take this to the next level.... anything I've missed, or anything you find particularly good for posture?

I heard overhead squats might be a good move. Anything else you'd suggest?

I can completely relate. I've been following a gymnastics program for the past few months, that has mobility work and stretching paired with each strength progression, and I have to say it has completely changed my approach to training.

Something that sounds particularly relevant, although I'd recommend it to everyone, is the book 'Becoming a Supple Leopard', which is a goldmine for fixing postural, muscular and structural issues. It is hands down one of the best things on training I've ever read, and specifically addresses the issue you are experiencing in the very first chapter.

Post: #3

Hey man, I've struggled with bad posture (thoracic kyphosis) for years and while I do think you should continue doing those stretches and exercises you mentioned above (they are helpful longterm), you also need to start implementing proper posture technique all through the day.

A lot of people will just tell you to straighten your back and stick your chest out, but more often than not it just feels unnatural and uncomfortable. I bought Esther Gokhale's 8 Steps to a Painfree Back which discusses the idea of 'Primal Posture,' a.k.a the way our bodies would naturally move (sit, stand) if it wasn't for the advent of modern technology and seated desk jobs etc.

I even took a class this summer called the Gokhale Method where we spent 3 days learning how to properly sit, stand, and even sleep with good posture. Basically, I don't think it's enough to just focus on good posture and stretching while in the gym - it's something you need to implement 24/7 if you really want your rounded back to begin straightening out.

I've personally noticed a difference in my posture, and I'm definitely able to sit and stand for longer periods of time without getting pain in my lower back, neck and shoulders. The Gokhale Method is one posture training solution that I can personally suggest, but I'm sure there are others out there that are effective as well. Start off watching some youtube videos to get a feel for it and then decide if you think buying the book or taking a course is worth it to you.

I've also had decent success with practicing Iyengar Yoga, which focuses on the lengthening of the spine. I just get bored very easily and can't stand taking yoga classes with 20 other 50+year old women and being the only dude, so I don't do it as often as I should

Currently I'm putting most of my emphasis on sitting/standing properly, and also doing pec stretches and loosening my hamstrings + strengthening my hips with different stretches and exercises. Seems to be helping me, and honestly I'm scared as hell of being an old hunchbacked guy whose staring at the ground while walking with a cane...so I'm doing everything I can to improve while I'm still young.

Post: #4

Lotsa pullups (and chinups, varying hand positions)...weighted if you can

I've worked at a computer for over 10 years, and I can tell you these have helped me in the last year. I can tell there's a more natural 'shoulders back' posture I have now that I didn't before.

50+ pullups with 25 lbs on my belt, then 25+ more unweighted.

Post: #5

Yea definitely pullups. And barbell\dumbell\kettlebell rows. The day after a good back workout, I always feel like my posture is better and straighter and my shoulders are back when I'm walking around. Most people don't train back muscles much but other than specific stretches or techniques, it's the best thing you can do for your posture.

Post: #6

Curved upper back and forward head posture is very indicative of Anterior Pelvic Tilt.

Pretty much this ....



I used to have the same posture despite having a respectable body. Took me 2-3 months to fix my posture with daily exercise. You look healthier, more athletic and more streamlined when you fix APT.

For most people it is indicative of muscle imbalances caused mainly by weak hamstrings, abs and glutes along with overactive quads.

http://www.swolept.com/posts/fixing-ante...kYRNdWrTnA

Read this article and if you follow the daily 10 minute workout program you'll get rid of this cancer within 6 months tops.

Post: #7

What about face pulls? I feel like I've read they are important for good posture.

Post: #8

Try daily supermans 3 sets, hold for 30 secs or longer. Google it, you lie on your front extend your arms straight in front of you like you are flying and force your legs off of the ground behind you. Ideally, only your stomach should touch the ground. Also do glute raises. 3 sets daily 10-12 reps.

Post: #9

Right so this is something I struggle with (APT) and no matter how much I stretch the required muscles and no matter how much mental energy I put into it, at the end of the day I have a desk job that sits me down for minimum 8 hours a day and that is going to be the death of me.

When I move to Poland I've told myself I'm getting a standup work station so I will never have to sit again. This is the only solution I can see that would work long term, I wish I could implement it now but my current room is just shit for it and wouldnt work.

I recommend anyone with APT tries to implement a stand-up work station, the less you sit the better. No matter how much you stretch I'm telling you it's going to be mostly irrelevant, your muscles will retighten the second you sit down.

This is coming from someone who has trained gymnastics for over a year, I have ridiculous flexibility (near enough front and box splits, full range of motion squat, full range of motion pancake and pidgeon stretch) and I still have APT if I don't work at it.

When I say work at it I mean literally be conscious of it everyday, learning to do handstands helped me with this because if you don't straighten your hips properly you will never hold a good handstand. I think APT is something that if you have you will never truely get rid of, you can however train yourself to maintain good posture when aware of it.

Post: #10

This 12 minute exercise has greatly helped me. I like to do it at least once a week.
https://www.youtube.com/watch?v=4BOTvaRaDjI

Post: #11

It's not always about your lower back stabilizing your posture, however with out lower back and abs core you can't gauge if your posture is naturally tweaked in a resting state. In other words, if you have to consciously think "stick chest out, suck belly in," there's other deficiencies at play. A lot of muscles pull diagonally opposing groups throughout the body.

For instance, weak shoulders allow your lower abs to pull at your upper back creating a hunch, similar to how middle upper back pulls at your chest. Think criss-cross. Upper chest and lower back, and upper middle back combined with shoulders and lower abdomen. Work those criss-crossing opposers and watch your vertical stance correct itself. My 2c

Post: #12

Practice walking around (in your home) balancing a decent size hardcover book on your head while standing up straight. Old school actor technique.

Post: #13

Mikecf had a great video for an excercise which has given me tremendous success. In this video he uses a machine, but you can also use dumbells. You can do this at home with dumbells, takes 5 minutes a day and will do wonders for your posture.

Post: #14

Practice is key, you won't fix this without paying attention. I've had shitty shoulders for years, I've also been 225 with practically no BF, lately I'm close to 205 all year round. Mike is helpful is some ways but he's a very out of shape guy to pay attention to, sorry for the fanboys.

Face pulls are cool. Won't fix the problem but they do help.

Theses days, the only exercise I do for my lower back is rack pulls. Heavy and quick. 4 sets at the end of my back workout.

As for the posture, I've not much improved from gym related activities. I've improved it more by meditation and paying attention to everyday activiites.

Post: #15

Try visualizing the psoas as your "inner cobras" and then use this to feel their role in facilitating expansion of the diaphragm. The diaphragm and psoas are connected structurally and function as a whole. Grasping this idea ultimately helped me with my breathing, stretching and overall posture.



Link for further reading: https://www.anatomytrains.com/news/2013/01/20/cobra/

Post: #16

I would look past just specific exercises and focus more on how you are performing these exercises.

We can tell you to do face pulls. We can tell you to do shrugs, but that in and of itself isn't going to fix you.

You need to get in some serious time under tension work.

I hit a few different auxiliary lifts during my back workouts for posture. Face pulls, shrugs with plates, and back flys with the cables. When I hit these I usually go for about 15 reps per set. I do them very slow and make sure to squeeze the fuck out of the muscles at the top of the movement.

I love the face pulls, but if you slack on form it really diminishes their effectiveness.

Keep in mind these are just supplemental exercises and won't fix your posture on their own. The real point of these as I see it is to wake your posture muscles up and get them activated.

At the end of the day you just have to constantly remind yourself to keep good posture. If you have a bunch of lazy fucking muscles that aren't used to having to hold your posture tight it's gonna take some convincing to get them back with the program.

Yoga is pretty good for posture too. It's all about keeping that chest open and shoulders back.

Post: #17

@Biz

Don't see why you need to be passive aggressive with the fan boy comment. If you don't like the advice in the video I posted, maybe address specifically what you don't like about it, rather than simply putting down Mike without addressing what he said, or insinuate other people are just fan boys.

Post: #18

Try the face pull:

https://www.t-nation.com/training/tip-ma...e-exercise

Post: #19

These are great. Nice and slow and hold your ground.

Post: #20

(11-13-2015 10:40 AM)heavy Wrote:  Lotsa pullups (and chinups, varying hand positions)...weighted if you can

Agree. L-sit pull-ups are great if you don't have a belt or backpack for weight.

(11-13-2015 03:01 PM)Moma Wrote:  Try daily supermans 3 sets, hold for 30 secs or longer. Google it, you lie on your front extend your arms straight in front of you like you are flying and force your legs off of the ground behind you. Ideally, only your stomach should touch the ground. Also do glute raises. 3 sets daily 10-12 reps.

MMA guys and grapplers do a lot of these. There is another exercise also but I don't know what is called. Start in the same position - lying face down on the floor with your arms out to your sides - don't move your arms or hands - bring your right foot over the back of your body to touch your left hand - alternate, left foot touching right hand.

Yoga Wheel Pose - http://www.yogajournal.com/pose/upward-b...heel-pose/

I've fixed imbalances and posture issues by learning proper technique for low-bar squats, front squats and overhead squats. These movements can expose many weaknesses.

Elliott Hulse also has a lot of youtube videos on stretching and imbalances.

I started doing a little stretching before lifting and a lot of stretching between sets and after lifting after reading this blog from legendary strength coach Bill Starr - http://billstarrr.blogspot.com/2012/01/warming-up.html

Post: #21

Generally the majority of people strength training the ratio between front(chest, front delt) to back should be 1/3 exercises for front and 2/3 for back. Most are front-dominant. Judging by your regimen, this does not necessarily seem to be your problem - the exercises you have described would give a good strong and balanced body.

But what is also quite common - I have done it for years myself - is working the back without really hitting it at all. Meaning you can do back exercises without really using your back muscles fully. A lot of it comes down to retracting your shoulder blades and only use your arms as "hooks" - not prime movers. Always start your back exercises by retracting your shoulder blades and then squeeze them together at the end. This is a lot easier with a buddy who can put his fingers between your shoulder blades and then make you "squeeze" them. Another "que" that can be helpful for rows of various sorts is to wrap your shoulder back around a pole in the end of the movement. Pausing at the end of full contraction with your shoulder blades pinned together for 1-2 seconds on each rep can also be helpful.

Finally as someone mentioned above - do facepulls. Concentrate on retracting your shoulder blades as described above and pause the movement in full contraction. Use low weight - no one cares what you facepull - the important part is activating the right muscles.