Posture?

I recently found a really good, low-impact yoga class, and it has done wonders for me.

When you don't use your body to its full range of motion, your connective tissues tighten up, which then makes it more difficult to go through that range of motion. Further, our bodies are comprised of lots of muscles that work to stabilize and support us, and without use these get weak. Whether bad posture is due to injury or simply slouching, our bodies actually adapt to keep us doing what we're doing, even though it's not healthy.

A good, low impact yoga program will get you to start extending your range of motion and to start rebuilding those stabilizing muscles. Through simple stretching and holding poses that put very moderate strain on your body, you get looser and stronger.

I'd recommend a qualified teacher over trying to only stretch yourself because you CAN stumble into injury territory if you over do it, or if you don't get your body lined up in good ways - for instance, turning your foot the wrong way while walking or standing can put gradual strain on the knee and, over time, can lead to injury. A good teacher will correct your posture gradually to get you on track.

Good journey to health and wellness!

If you're rolling your shoulders forward then try using a backpack instead of a hand bag and keep the straps snug. It more gets you into the habit of keeping your shoulders back that exercises them. If you pack a little weight in there then it'll give you some exercise too but be careful not to overload yourself. Also wear shoes that give you decent support so you stand straight, it can really help. It'll mean you can walk further, which is good. Hope that helps.

I have significantly improved my posture by strengthening my hips, shoulders and abdominal muscles. I was given some exercises by my physical therapist to help. I started with resistance bands to do pull downs and rows with the arms. I did clam shells, side steps, and side steps on stairs to strengthen hips. I did modified crunches for abs. I have since progressed from this but it was a great place to start.

My issue was my belly pulling my center of gravity forward, causing pain in my hips, lower back, and glutes. What helped me the most was the gravity drop stretch. You stand on the edge of a stair or step stool with the balls of your feet and let your heels drop down (wearing good shoes with grip helps). Try to get your head, hips, and heels lined up straight and just let gravity do the work. I do this every morning and hold for about three minutes, and can feel my hips slowly adjust. It has done wonders for my posture and my lower back and hip pain is almost non-existent.

Another vote for yoga. Look for a Gentle, Beginner, or Restorative class.

You could also try rolfing if you have the money and the pain tolerance for it. I happened to love it, but I am weird like that.

Do check in with your doctor - there may be an underlying medical reason for this which should be treated.

MorganMoreaux wrote: »

A lot of great suggestions here. Something else I find that helps my posture is a weekly deep tissue massage- not a fluff and buff but deep. You'll be sore the next day but it eases tightness and tension that can have a negative impact on posture. I really notice a difference if I skip a few weeks consecutively.

I second the massage suggestion! I don't go every week (maybe once a month, more often if I'm in pain), but it really helps to release the super contracted stabilizing muscles. Just remember to drink lots of water!!