Help with posture!

irishdancer23

I have absolutely AWFUL posture! i am hunched over, like, all the time. i know it is gross looking and i want to fix it. i'm wondering if anyone has come across any basic exercises or stretches to help me improve. i'm looking for something like a quick routine in the morning to help me with it. i've tried just reminding myself to sit up straighter, but after a few minutes by back starts to hurt and eventually i forget what i am supposed to be doing. any advice is really appreciated!

SMK715

Yeah Im in the same boat. I was in a leg brace and wheel chair for several years as a child so I developed bad posture. My right leg is shorter than my left leg by a little more than an inch so that's contributing to bad posture/alignment. I definitely need some help with this.

modernmom70

Here are some good ones...
http://www.ergonomics.ucla.edu/ex_posture.html

Also the more you keep good posture the easier it will become! I am a huncher too...as I work hunched over a computer all day! But I really try to be mindful of it!

fiberartist219

Rowing is good.

Sometimes you also just need to get up out of your chair and stretch. I try to get up every hour when I'm at work.

bmcmforfun

2 things that have helped my posture: #1 while in seated position, suck in your belly and hold for 10 sec increments. I try to do at least 5 sets of these at a time, if not more, several times a day. #2 lay on your belly, arms stretched out straight out above your head and legs straight out. Relax all your muscles like your sleeping on your stomach. Then flex up toward the sky while pointing your fingers straight out and toes straight out like your flying like Superman. Squeeze all the muscles you can and hold for 20sec. then relax for 5 seconds. Repeat 3-5 sets. You will be sore for a couple days but it is all worth it. Both of these exercises will work your core, your back muscles, neck/shoulder muscles and your butt muscles if you squeeze them in the Superman move. LOL Hope this helps you as much as it has helped me. Best wishes.
Carol

Rachiepie6

Is it at work, sitting at a desk? My back was hurting, a new work chair with really good lumbar support helped a lot!!

It'll take a long time for you to retrain yourself, but constantly reminding yourself to work your core, use your muscles whilst not moving will help. Put reminders everywhere sit/stand up straight.

Good luck... I might put up a couple post its around to reinforce my own posture.

Thanks for reminding me

AnnaMaus

I've been hopeless, an inveterate leg-crossing sloucher... so I made a radical shift and converted my desk to a standing desk.

It's helped a good deal, I've had it for 2 weeks now, but I agree also that those UCLA ergonomics exercises above, or something similar, are very valuable for body re-training.

irishdancer23

thanks everyone! these are great tips!

GalaxyDuck

I have found Yoga very helpful when it comes to my posture. I only do it 1-2 times a week, never for longer than 30 mins or so. It always feels so good afterwards though and I find my posture improving when I stick with it.

jcpmoore

If you want exercise to help your posture, I highly recommend some beginner's yoga classes. Gaiam makes a DVD (if you can't get to a class) called Yoga for Weight Loss Conditioning that is very good.

NU2U

I will frequently wear a tight fitting corset beneath my shirt. They are extremely sexy...and they also help my posture tremendously. Even when I take the corset off, I find that my posture is still proper....especially while sitting:-)