Maintaining good posture

daniwilford
daniwilford Posts: 1,030 Member
edited November 21 in Fitness and Exercise
Apparently my posture stinks, while I am walking, which has been my primary exercise. I am working with a sports medicine physical therapist to help reduce pain in my upper back between shoulder blades. She says that I have one set of strong muscles doing things that many other less engaged muscles should be helping with. She is giving me exercises to help engagement of new muscles. Any tricks that you use to keep your head up, shoulders back, tummy in and hips tucked under?

Replies

  • sarahlifts
    sarahlifts Posts: 610 Member
    Here for this. I do not have an answer. I have had bad posture since childhood and an Anterior pelvic tilt. I'm always feeling strain and pain. I can feel myself unaligned. when I feel it I straighten out but it would be nice to know if there is anything I can do to improve my posture. It can be painful at times.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    edited July 2015
    daniwilford wrote: »
    Any tricks that you use to keep your head up, shoulders back, tummy in and hips tucked under?

    To keep head up and shoulders back:

    - Pec stretch:
    https://youtube.com/watch?v=bO224K6mS2c

    - Thoracic stretch:
    https://youtube.com/watch?v=rUrfdsJV2sY
    Use a 45 cm (18 inch) ball unless you're really tall.

    To keep hips tucked under:

    - Hip flexor stretch:
    youtube.com/watch?v=YQmpO9VT2X4

    - Lumbar stretch
    https://youtube.com/watch?v=1VBXcrhD64g

    Hold each stretch for 30+ seconds and repeat several times daily.

    To keep tummy in, pull tummy in. :+1:

    Which shoes do you walk in?


  • daniwilford
    daniwilford Posts: 1,030 Member
    Cherimoose wrote: »
    Which shoes do you walk in?


    Sketchers lace ups.
  • Vune
    Vune Posts: 674 Member
    Stretching all around your hips will help with a swayback/belly pooch. I do forward bends, either seated with my legs straight in front of me or standing, to stretch the entire back of my body. It gets everything from your shoulders down to your feet (the stretch of the feet is so good if you keep your feet flexed in the seated position!), and it's my go-to stretch as an avid pedestrian.

    And it was eye opening after my recent abdominal surgery to learn that my belly has probably been doing more work than it should over the years because of a weak back, so I get where you're coming from. I practice yoga in an effort to get things more balanced. Just regular, slow paced hatha yoga. Want to keep your shoulders back? Look for heart openers for your chest! Head up? Root your feet on the ground and try mountain pose!
  • sofaking6
    sofaking6 Posts: 4,589 Member
    Improving core strength has helped me the most. Anything targeting abs or mid/lower back will do, no need to be picky :) Get your abs supporting you and you'll find it relieves a lot of pressure on your upper back and neck.
  • giusa
    giusa Posts: 577 Member
    Just a side note...
    I have worked in an office all my life and always wore heels. Lately I've noticed my posture has changed, and realized that I haven't been wearing heels as often. I know this sounds crazy but when I wear heels my posture automaticly changes. It doesn't have to be a high heel, and now even the "comfort" brands have heels. I'm sure other ladies can relate to that.
  • daniwilford
    daniwilford Posts: 1,030 Member
    Thanks for all the advise with core stretches, yoga and abs strength. I really am uneducated when it comes to muscles and current vocabulary. Can you make a muscle stronger while eating at a calorie deficit?
  • sofaking6
    sofaking6 Posts: 4,589 Member
    daniwilford wrote: »
    Thanks for all the advise with core stretches, yoga and abs strength. I really am uneducated when it comes to muscles and current vocabulary. Can you make a muscle stronger while eating at a calorie deficit?

    Absolutely. You're not likely to make it bigger, but muscles don't have to get bigger to work better which translates to increased strength. Google 'neuromuscular adaptation' for info on that process :)
  • rileyes
    rileyes Posts: 1,406 Member
    Belly button to the spine. String through the head.

    Suck the gut in (on exhale). Keep it taught. It will become normal eventually.

    Imagine a string through the back of your head lifting you (keep chin neutral). This can help keep the shoulders relaxed and back while lifting the chest.
  • daniwilford
    daniwilford Posts: 1,030 Member
    rileyes wrote: »
    Belly button to the spine. String through the head.

    Suck the gut in (on exhale). Keep it taught. It will become normal eventually.

    Imagine a string through the back of your head lifting you (keep chin neutral). This can help keep the shoulders relaxed and back while lifting the chest.

    Thanks
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