How do I fix my posture?!

**skelooth** · 10-30-2005, 03:59 PM

Not only was I born with scoliosis (curvature of the spine), being over weight for many years REALLY gave my spine a backwards S shape..... What can I do to try and fix my posture? I feel I would be a more attractive person to the opposite sex if I had better posture

I did some messing around in the mirror, and when I think I'm standing straight, I'm actually not. In order for me to 'straighten' my spine, I have to sort of push my pelvis out while pulling my top abs in. Is that right? What do I do. Advise me, I'm desperate.

**Peaked_18** · 10-30-2005, 04:09 PM

Pics?

Would you wear a back brace? I know that's real sexy...

**skelooth** · 10-30-2005, 04:17 PM

I think that tells the story of curvature pretty well. That's what happens when I think I'm standing straight up.

I have a hard time with form on dead lifts and bent over rows because of my crap posture.

**Peaked_18** · 10-30-2005, 04:23 PM

So you got too much arch?

Brace will straighten you right up...but I wouldn't wear that. How about sleeping on wood at night?

**skelooth** · 10-30-2005, 04:28 PM

are you for real about sleeping on a slab of wood?? Would that really help posture?

And yeah, I aint wearing no damn brace in public. lol.

**Peaked_18** · 10-30-2005, 04:57 PM

KingOfChaos · 12-21-2005, 08:10 PM

Quote:

Originally Posted by skelooth

are you for real about sleeping on a slab of wood?? Would that really help posture?

And yeah, I aint wearing no damn brace in public. lol.

I actually sleep on my back on the floor to help with posture. Also toughens up your back.

IceDragon · 01-05-2006, 05:53 PM

Would you consider yoga?

I know it appears a bit "girly" because of the women in lycra, but it really does improve your posture.

I had an arch in my back so bad that when I laid on the floor, you could put your whole arm between the floor and my back. There was nothing else wrong, but it threw out my entire posture and the doctor's said I'd grow out of it...even though I was 23 when they finally got round to actually having a good look. I suffered years of pain and chronic headaches until someone bought me a yoga set for my birthday one year.

Tell you what, that is the best thing anyone's ever bought me. Within about three months of doing it every other day, the pain was gone and my posture was so much better.

I know it's a bit slow and you think that it's simple to do, but just try it, it can't hurt. There's plenty of DVD's out if you don't want to go to a class. Hopefully it'll help, anyway.

**skelooth** · 01-05-2006, 10:45 PM

I've actually gone to a few yoga classes, and they were painful as all hell, LOL. Not sure if I could dedicate a schedule to it at the moment though. Between lifting cardio school and work....

sulcop · 01-05-2006, 11:02 PM

There was a series of good articles on www.T-mag.com a few months back. I am not sure they addressed this issue but there was some great info, perhaps its worth a looksie.

Sully

starman · 01-05-2006, 11:29 PM

Im tempted to say my back is worse than yours, Like totally s-shaped haha.

IceDragon · 01-05-2006, 11:32 PM

Quote:

Originally Posted by skelooth

I've actually gone to a few yoga classes, and they were painful as all hell, LOL. Not sure if I could dedicate a schedule to it at the moment though. Between lifting cardio school and work....

You want me to find you some basic stretches you could do? If you do it twice a day, slowly and don't jerk - do it smoothly - it should help.

I found classes quite irksome, TBH. I now do it at home by myself, and I find it's much more conducive for relaxation, and I just get them done quicker.

**skelooth** · 01-05-2006, 11:49 PM

Quote:

Originally Posted by sulcop

There was a series of good articles on www.T-mag.com a few months back. I am not sure they addressed this issue but there was some great info, perhaps its worth a looksie.

Sully

Was that the 'cromagnum no more' series of articles? I remember one of the online mags covering this a while ago (Posture and distended bellies) but i forget the name they gave te article. Supposedly it was a great read but i never got around to it at the time.

**A.FreeRadical** · 01-06-2006, 01:10 AM

Skel, if you have any NASM (National Academy of Sports Medicine) personal trainers at your gym, they should be able to help you. Addressing posture issues such as this is a big part of the training for certification.

I am studying this program now, but am not certified yet and certainly am not qualified to give you specific advice. Without seeing your ankles and knees I can't see what else is going on there. I can say that you obviously have an Anterior Pelvic Tilt. This is from the text book in regards to Anterior Pelvic Tilt:

Tight Musculature
Psoas
Rectus femorus
Adductors
Latissimus dorsi
Erector spinae

Weak Musculature
Gluteus medius/maximus
Bicep Femoris
Tranversus abdominis
Internal oblique
Multifidi
Pelvic floor muscles

Basically you want to work on stretching the tight muscles. I think it is clear that your back and thighs carried the load for your being over-weight. These muscles need to be lengthened. Your can do this by stretching (Yes, Yoga will work) and using self myofascial release.

The weak muscles need to be strengthened (shortened). This can be done with core strengthening techniques, such as stability ball, ab work, medicine ball, Pilates and other pose and hold techniques (Yoga again will work.) Squats and Stiff Leg Deadlifts to strengthen the glutes.

Here again, this is general information and you would do well to get advice from someone is experienced at this type of correction. I mention all of this to show you that what you want to correct can be corrected and to give you a general idea how it is done.

*

10-30-2005, 03:59 PM	#1
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	How do I fix my posture?! Not only was I born with scoliosis (curvature of the spine), being over weight for many years REALLY gave my spine a backwards S shape..... What can I do to try and fix my posture? I feel I would be a more attractive person to the opposite sex if I had better posture I did some messing around in the mirror, and when I think I'm standing straight, I'm actually not. In order for me to 'straighten' my spine, I have to sort of push my pelvis out while pulling my top abs in. Is that right? What do I do. Advise me, I'm desperate. __________________

10-30-2005, 04:17 PM	#3
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	I think that tells the story of curvature pretty well. That's what happens when I think I'm standing straight up. I have a hard time with form on dead lifts and bent over rows because of my crap posture. __________________

10-30-2005, 04:28 PM	#5
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	are you for real about sleeping on a slab of wood?? Would that really help posture? And yeah, I aint wearing no damn brace in public. lol. __________________

01-05-2006, 05:53 PM	#8
IceDragon Amateur Join Date: Oct 2005 Location: The Plains of Seshannoh Posts: 80 Recipes: 0 Rep Power: 3	Would you consider yoga? I know it appears a bit "girly" because of the women in lycra, but it really does improve your posture. I had an arch in my back so bad that when I laid on the floor, you could put your whole arm between the floor and my back. There was nothing else wrong, but it threw out my entire posture and the doctor's said I'd grow out of it...even though I was 23 when they finally got round to actually having a good look. I suffered years of pain and chronic headaches until someone bought me a yoga set for my birthday one year. Tell you what, that is the best thing anyone's ever bought me. Within about three months of doing it every other day, the pain was gone and my posture was so much better. I know it's a bit slow and you think that it's simple to do, but just try it, it can't hurt. There's plenty of DVD's out if you don't want to go to a class. Hopefully it'll help, anyway. __________________ Live by the Nine, Die by the Sword. :dumbells: Lifter for life.

01-05-2006, 10:45 PM	#9
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	I've actually gone to a few yoga classes, and they were painful as all hell, LOL. Not sure if I could dedicate a schedule to it at the moment though. Between lifting cardio school and work.... __________________

10-30-2005, 04:09 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Pics? Would you wear a back brace? I know that's real sexy...

10-30-2005, 04:23 PM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	So you got too much arch? Brace will straighten you right up...but I wouldn't wear that. How about sleeping on wood at night?

10-30-2005, 04:57 PM	#6
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	LOL

01-05-2006, 11:02 PM	#10
sulcop Pro Stature Join Date: Dec 2005 Location: Cape Cod MA Posts: 155 Recipes: 0 Rep Power: 4	There was a series of good articles on www.T-mag.com a few months back. I am not sure they addressed this issue but there was some great info, perhaps its worth a looksie. Sully __________________ www.SOAbodybuilding.com

01-05-2006, 11:29 PM	#11
starman Amateur Join Date: Dec 2005 Posts: 78 Recipes: 0 Rep Power: 3	Im tempted to say my back is worse than yours, Like totally s-shaped haha. __________________ Grrrrr... Im a thrower.

01-06-2006, 01:10 AM	#14
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Skel, if you have any NASM (National Academy of Sports Medicine) personal trainers at your gym, they should be able to help you. Addressing posture issues such as this is a big part of the training for certification. I am studying this program now, but am not certified yet and certainly am not qualified to give you specific advice. Without seeing your ankles and knees I can't see what else is going on there. I can say that you obviously have an Anterior Pelvic Tilt. This is from the text book in regards to Anterior Pelvic Tilt: Tight Musculature Psoas Rectus femorus Adductors Latissimus dorsi Erector spinae Weak Musculature Gluteus medius/maximus Bicep Femoris Tranversus abdominis Internal oblique Multifidi Pelvic floor muscles Basically you want to work on stretching the tight muscles. I think it is clear that your back and thighs carried the load for your being over-weight. These muscles need to be lengthened. Your can do this by stretching (Yes, Yoga will work) and using self myofascial release. The weak muscles need to be strengthened (shortened). This can be done with core strengthening techniques, such as stability ball, ab work, medicine ball, Pilates and other pose and hold techniques (Yoga again will work.) Squats and Stiff Leg Deadlifts to strengthen the glutes. Here again, this is general information and you would do well to get advice from someone is experienced at this type of correction. I mention all of this to show you that what you want to correct can be corrected and to give you a general idea how it is done. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

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