What are some exercises to help with bad posture?

endermako

I have a desk job, but honestly since puberty I have always slouched and been bowed forward while sitting. This has cause my shoulders to round forward and I'm trying to find some exercises or stretches that I can use to improve my posture. Any suggestions?

successgal1

Yoga, pilates for core, upper body freeweights for shoulders.

successgal1

This is a good beginner pilates routine that I use. It also has levels for more advanced. https://www.amazon.com/Pilates-Conditioning-Weight-Suzanne-Deason/dp/B00006473D

trigden1991

I have found lifting weights to help however the best course of action is just to sit and hold yourself with good posture.

rainbowbow

For upper cross syndrome (which is what it sounds like you have) a combination of strengthening weak muscles and releasing tight muscles is the approach you want to take.

I would post a detailed post, but this video pretty much sums it up:

https://www.youtube.com/watch?v=-RKyaDmzsnw

P.S. to the comment about weight lifting, it's actually not recommended until this postural problem has been addressed. Essentially, when you have weakened muscles (underactive) and tight muscles (overactive) your body will develop unnatural movement patterns over time. Even if you were able to perform a compound lift with proper form, there is a pretty good chance of having synergistic dominance (where the prime mover is not being adequately recruited and synergists take over).




This essentially leads to injury over time.

endermako

rainbowbow wrote: »

For upper cross syndrome (which is what it sounds like you have) a combination of strengthening weak muscles and releasing tight muscles is the approach you want to take.

I would post a detailed post, but this video pretty much sums it up:

https://www.youtube.com/watch?v=-RKyaDmzsnw

P.S. to the comment about weight lifting, it's actually not recommended until this postural problem has been addressed. Essentially, when you have weakened muscles (underactive) and tight muscles (overactive) your body will develop unnatural movement patterns over time. Even if you were able to perform a compound lift with proper form, there is a pretty good chance of having synergistic dominance (where the prime mover is not being adequately recruited and synergists take over).




This essentially leads to injury over time.

This is exactly what I needed and sounds like what my problem is. Thank you so much!

rainbowbow

firecat1987 wrote: »

rainbowbow wrote: »

For upper cross syndrome (which is what it sounds like you have) a combination of strengthening weak muscles and releasing tight muscles is the approach you want to take.

I would post a detailed post, but this video pretty much sums it up:

https://www.youtube.com/watch?v=-RKyaDmzsnw

P.S. to the comment about weight lifting, it's actually not recommended until this postural problem has been addressed. Essentially, when you have weakened muscles (underactive) and tight muscles (overactive) your body will develop unnatural movement patterns over time. Even if you were able to perform a compound lift with proper form, there is a pretty good chance of having synergistic dominance (where the prime mover is not being adequately recruited and synergists take over).




This essentially leads to injury over time.

This is exactly what I needed and sounds like what my problem is. Thank you so much!

you're welcome.

Cherimoose

You develop good posture by practicing good posture, and there is no substitute. Use a reminder app to do a posture check every 5 minutes, until it becomes habitual.

To release the tight muscles involved, i've found these are the best:

Pectorals:
https://youtube.com/watch?v=bO224K6mS2c

Ribs, neck, upper spine:
https://youtube.com/watch?v=rUrfdsJV2sY
Use a 45 cm (18 inch) ball.

The effects of stretching don't last long, so they should be done every 1-2 hours for best results.

mgalovic01

Supermans for reps

EttaMaeMartin

YOGA!

lorrpb

Any exercise that strengthens the core. Lots of rows, it's the opposite Acton from leaning forward.

257_Lag

Look up Wall Angels stretching. I find they help a lot.

SideSteel

The best thing you can do is practice better posture. This assumes that you need to fix your posture to begin with which I think should be a case by case thing.

If your posture doesn't cause pain and you're able to move effectively and safely then I'm not convinced you need to have a specific posture.

One of the reasons I let my NASM lapse was their over insistence on the importance of postural correction before resistance training.

I personally don't think Upper Crossed Syndrome is even a thing, at least insofar as something that must be corrected prior to lifting, or something that is necessarily caused by muscle imbalances vs neurology.

https://www.painscience.com/articles/posture.php#sec_upper-crossed-syndrome
https://www.painscience.com/articles/posture.php

ninerbuff

Posture is more habit than exercise. I've seen lots of people that workout their upper body and still have bad posture.
But muscles that people usually neglect to help with posture are the rear delts, traps, and obliques.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

esjones12

No exercise you do for even an hour a day will reverse 40 hours a week at a desk slouched over. Or more if you slouch every time you sit and are hunched over your phone. My posture was seriously messed up.......found an amazing Chrio who is fixing it. I also had to make a ton of lifestyle changes from the pillow I sleep with to a standing desk at work. I look better and feel better.

If you aren't into that - making a conscious effort to slouch less, and other things can help.

DancingMoosie

Ballet helped my posture alot. Can you find an adult class near you? Otherwise, PiYo focuses on posture and alignment. Yoga is also good.

cgvet37

Cherimoose wrote: »

You develop good posture by practicing good posture, and there is no substitute. Use a reminder app to do a posture check every 5 minutes, until it becomes habitual.

To release the tight muscles involved, i've found these are the best:

Pectorals:
https://youtube.com/watch?v=bO224K6mS2c

Ribs, neck, upper spine:
https://youtube.com/watch?v=rUrfdsJV2sY
Use a 45 cm (18 inch) ball.

The effects of stretching don't last long, so they should be done every 1-2 hours for best results.

Actually, muscle imbalance in the upper back can cause rounded shoulders. I sit at a desk all day, and sometimes slouch. Yet, I have good posture when standing.

Lizarking

Thoracic bridge
face pull
deadlifts
good mornings

CafeRacer808

I was always a big sloucher as well. Yoga and core work (especially pilates) definitely helped me improve my posture.

dlm7507

The farmer's carry is a self correcting strength exercise that forces you to walk with good posture. Pick up a heavy thing with each hand as if you were carrying two suitcases. Walk a straight line until tired. Set the weights down. Turn around, pick them up and walk back. If the weight is sufficiently heavy you will automatically adjust your posture. Doing this on a regular basis will fix your posture in addition to giving every other exercise that you do a boost.

AmyOutOfControl

I also recommend yoga & Pilates. Six months of 1xweek Pilates reformer sessions cured my rounded shoulders and mid back/under shoulder blade pain. My muscles were so weak & tight from desk hunching that I could barely clasp my hands behind my back.