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Poloboy · 11-13-2004, 08:24 PM

Exercises:
Pullups/lat pulldowns will work your latissimus dorsi, which insert onto your humerus. Those won't do anything for your posture. The exercise frogza described will only be beneficial if you consciously retract your shoulder every time you lift the weight.

You want exercises that will strengthen core back muscles that attach to the shoulder blades. That's pretty much anything with a rowing motion. If you can, hop on a rowing machine a few times a week and go for 20-30 minutes. Every single stroke you make, you need to actively retract your shoulders, trying to make your shoulder blades touch at the back. You can also do strength training on a seated row machine (similar to a rowing machine, but it has weights and only does upper body), or a 45 degree row. Go for endurance, not strength. You want these muscles to be able to hold your upper body in correct posture all day without fatiguing. That means don't put it on the highest weight and do 8 reps trying to impress the girls. Instead, put the weight lower and do sets of 15 reps.

Lie on your stomach on the floor. These are called supermans. Lift one of your arms, and the opposite leg off the ground (e.g. right arm, left leg). Hold it for about 30 seconds. Now switch arms and legs. As you get better at this, try different combinations of limbs off the ground: both arms 1 leg, both legs 1 arm, all four limbs. For this exercise to be effective, you must pull in your belly button and squeeze your abdominals. You obviously won't be working your "6-pack muscles" at all, but by pulling in and squeezing, you engage your transverse abdominis which allows core back extensors to work as well. That's what you want.

Professional Help:
I wouldn't see a chiropractor. My personal biases aside, chiropractors deal with bones. Your problem is a muscle problem, NOT a bone problem. A chiropractor will start trying to snap things this way and that way. Your posture will not improve with any amount of snapping. If you do want professional advice about your posture, see a physiotherapist and have them show you some exercises.

Every day:
Work on your posture all the time. Be aware of it, sitting and standing. Make sure your shoulders are in line with your chest, not hunched forward. By simply being aware of your posture (particularly your shoulders) all the time, you'll develop the strength for them to stay that way. One thing to watch out for: make sure you're not sticking your butt out. It's called anterior pelvic tilt. Sometimes when people are trying to stand up really straight they stick their butt out - if you develop this habit you'll get lower back problems. If you're conscious of having your shoulders back, the rest should follow. When you're sitting at your computer, try to lower your chair or raise the monitor, so that you're not hunched over when you look at it. Put it on a couple textbooks or something.

11-13-2004, 08:24 PM	#6 (permalink)
Poloboy Insane Location: Canada	Exercises: Pullups/lat pulldowns will work your latissimus dorsi, which insert onto your humerus. Those won't do anything for your posture. The exercise frogza described will only be beneficial if you consciously retract your shoulder every time you lift the weight. You want exercises that will strengthen core back muscles that attach to the shoulder blades. That's pretty much anything with a rowing motion. If you can, hop on a rowing machine a few times a week and go for 20-30 minutes. Every single stroke you make, you need to actively retract your shoulders, trying to make your shoulder blades touch at the back. You can also do strength training on a seated row machine (similar to a rowing machine, but it has weights and only does upper body), or a 45 degree row. Go for endurance, not strength. You want these muscles to be able to hold your upper body in correct posture all day without fatiguing. That means don't put it on the highest weight and do 8 reps trying to impress the girls. Instead, put the weight lower and do sets of 15 reps. Lie on your stomach on the floor. These are called supermans. Lift one of your arms, and the opposite leg off the ground (e.g. right arm, left leg). Hold it for about 30 seconds. Now switch arms and legs. As you get better at this, try different combinations of limbs off the ground: both arms 1 leg, both legs 1 arm, all four limbs. For this exercise to be effective, you must pull in your belly button and squeeze your abdominals. You obviously won't be working your "6-pack muscles" at all, but by pulling in and squeezing, you engage your transverse abdominis which allows core back extensors to work as well. That's what you want. Professional Help: I wouldn't see a chiropractor. My personal biases aside, chiropractors deal with bones. Your problem is a muscle problem, NOT a bone problem. A chiropractor will start trying to snap things this way and that way. Your posture will not improve with any amount of snapping. If you do want professional advice about your posture, see a physiotherapist and have them show you some exercises. Every day: Work on your posture all the time. Be aware of it, sitting and standing. Make sure your shoulders are in line with your chest, not hunched forward. By simply being aware of your posture (particularly your shoulders) all the time, you'll develop the strength for them to stay that way. One thing to watch out for: make sure you're not sticking your butt out. It's called anterior pelvic tilt. Sometimes when people are trying to stand up really straight they stick their butt out - if you develop this habit you'll get lower back problems. If you're conscious of having your shoulders back, the rest should follow. When you're sitting at your computer, try to lower your chair or raise the monitor, so that you're not hunched over when you look at it. Put it on a couple textbooks or something.