Better Posture Help

sam_r_i
sam_r_i Posts: 37 Member
in Fitness and Exercise
So I've always known I don't have the best posture, and was also in a car accident about 10 years ago that left me with a compression fracture in my spine. I've never really worried about it, but my girlfriend mentioned the other day that my posture isn't the best I look like i'm hunched over all the time (queue the hunchback jokes). I'm hoping that being thinner is just making it more noticable, but I'm looking for ideas to improve my posture, anything from devices to excercises that may help. All ideas appreciated.

Replies

  • sam_r_i
    sam_r_i Posts: 37 Member
    Also, I keep seeing ad's pop up for this device, and wondering if anyone has any experience with it

    Lumo Back
    http://www.lumobodytech.com/what-is-lumoback/
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Best way to have good posture is to practice it. The Lumo Back is worn around your waist, so i don't see how it's able to tell when your upper spine or shoulders are rounded. I'm skeptical. There are braces you can wear that will help remind you to straighten up, like this one:

    http://www.amazon.com/Clavicle-Support-Fractures-Shoulder-Support-/dp/B00CMV3BEM/

    And then there's this shirt that supposedly helps with posture. No experience with it, but the ratings are pretty good.

    http://www.amazon.com/IntelliSkin-LLC-Mens-Posturecue-V-Tee/dp/B00916DAFQ

    There are exercises you can do, but i hesitate to make recommendations if you have a spinal fracture. Might want to ask your doctor about that.
  • AlongCame_Molly
    AlongCame_Molly Posts: 2,835 Member
    Back and core strengthening weightlifts can help (Do NOT try any without your Dr's say-so, considering your back history.)
    Deadlifts, planks and back extensions would be a good place to start. Also make sure you're sitting in an ergonomically-friendly chair at work/home computer, and like others have mentioned, practice good posture whenever possible. Set alarms to help remind you.
  • parkscs
    parkscs Posts: 1,639 Member
    It's possible it's not directly died to your injury, as many people (even active people) have poor posture due to muscular imbalances. If your previous injury doesn't preclude it, I find a) being cognizant of your posture throughout the day and b) working your core and back regularly (as well as stretching) can really help to improve your posture. If you spend a lot of time at a computer/desk, it's very easy for your back to round, your shoulders to pull forward and so on. Stretching out your chest and strengthening your back muscles can help to correct this.
  • fleetzz
    fleetzz Posts: 962 Member
    My husband has horrible posture, but it is due to severe kyphoscoliosis. No amount of exercise with make him have good posture. Make sure that is not contributing to your "posture" problem (docs can easily look for this). Even if it is, it doesn't hurt to strengthen your back muscles and work on your posture. Just if you have a real mechanical reason for it, you don't want to set yourself up for failure when your posture is not perfect. Sounds like you have one strike against you already.
  • ottermotorcycle
    ottermotorcycle Posts: 654 Member
    Anything that straightens your core (abdominals, obliques, lower back), your back or your shoulders will improve your posture. Since you have a medical issue I would definitely talk to your doctor about this first.

    Big recommendation though: yoga! Yoga is all about doing what you can and not pushing yourself too far, but it should definitely aid in your posture if you practice it.
  • sam_r_i
    sam_r_i Posts: 37 Member
    Best way to have good posture is to practice it. The Lumo Back is worn around your waist, so i don't see how it's able to tell when your upper spine or shoulders are rounded. I'm skeptical. There are braces you can wear that will help remind you to straighten up, like this one:

    http://www.amazon.com/Clavicle-Support-Fractures-Shoulder-Support-/dp/B00CMV3BEM/

    And then there's this shirt that supposedly helps with posture. No experience with it, but the ratings are pretty good.

    http://www.amazon.com/IntelliSkin-LLC-Mens-Posturecue-V-Tee/dp/B00916DAFQ

    There are exercises you can do, but i hesitate to make recommendations if you have a spinal fracture. Might want to ask your doctor about that.

    Thanks, I'll look into those devices. I have my annual physical coming up, so been planning to talk to my doctor about it.
  • sam_r_i
    sam_r_i Posts: 37 Member
    Back and core strengthening weightlifts can help (Do NOT try any without your Dr's say-so, considering your back history.)
    Deadlifts, planks and back extensions would be a good place to start. Also make sure you're sitting in an ergonomically-friendly chair at work/home computer, and like others have mentioned, practice good posture whenever possible. Set alarms to help remind you.

    The alarms thing is a good idea. I have a fitbit, so I set silent alarms to go off every hour to remind me to sit up straight.
  • sam_r_i
    sam_r_i Posts: 37 Member
    Anything that straightens your core (abdominals, obliques, lower back), your back or your shoulders will improve your posture. Since you have a medical issue I would definitely talk to your doctor about this first.

    Big recommendation though: yoga! Yoga is all about doing what you can and not pushing yourself too far, but it should definitely aid in your posture if you practice it.

    I actually thought about yoga as well, for this and other reasons. I've noticed that even though I'm losing weight, not getting a lot of flexibility. Any good recommendations as to a beginner yoga?
  • 212019156
    212019156 Posts: 341 Member
    Sorry to say, but most doctors don't know much about this sort of thing. A physical therapist is a probably a better bet. Bad posture is pretty damn common. Working at a desk or driving for a living is horrible for your posture. You have to do a ton of work to counteract the hours and hours that you reinforce bad posture by sitting all day. Those devices that work at "reminding" you when your posture is compromised will work well. Also you need to do lots of corrective stretching and have a balanced weight training approach. Doing yoga doesn't hurt either. Specifically for shoulder slouch I would reccomend buying a peice of PVC 6 feet long and performing shoulder dislocates every day (you can look these up online). Gradually work toward moving your hands closer together as you get better at them.

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