Bad posture
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ErikaAurelia wrote: »Thank you all for the answers!
When I try to stand straight (without pushing anything that makes it uncomfortable) it kinda feels like I press together the vertebrae and stretch out the stomach to chest area...kinda. Maybe you all know what I mean but I literally know nothing about this, and I've never had good posture, so I just went ahead and made a weird paint-picture to explain what I mean + a photo of me standing like that. I don't try to push back my shoulders or anything, since that is uncomfortable. Would it be mindful enough if I try to keep that posture when awake? Or do I need to try press back my shoulders?
Weird (and probably unnecessary) paint art:
And me:
I'm not sure how it affects the forward neck/head, but chopping the photo I noticed that I didn't cut off some of my face with it, haha.
I wish I had enough money to buy a gym card and get access to equipment, but now I will have to do exercises at home. Could I use that big ball for other exercises? is it very useful? If it is, I suppose it is worth getting. I do have one of those resistance bands that I suppose I could do face pulls with, if I find a good spot. I'm thankful for the tips.
Btw, I find it harder to keep a "good" (if what I have above can be called that) posture when I sit, feels like all weight gets concentrated on the bones in my *kitten*, making it slightly more uncomfortable, haha.
Find an Alexander Technique teacher in you area and start taking sessions.
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SingingSingleTracker wrote: »ErikaAurelia wrote: »Thank you all for the answers!
When I try to stand straight (without pushing anything that makes it uncomfortable) it kinda feels like I press together the vertebrae and stretch out the stomach to chest area...kinda. Maybe you all know what I mean but I literally know nothing about this, and I've never had good posture, so I just went ahead and made a weird paint-picture to explain what I mean + a photo of me standing like that. I don't try to push back my shoulders or anything, since that is uncomfortable. Would it be mindful enough if I try to keep that posture when awake? Or do I need to try press back my shoulders?
Weird (and probably unnecessary) paint art:
And me:
I'm not sure how it affects the forward neck/head, but chopping the photo I noticed that I didn't cut off some of my face with it, haha.
I wish I had enough money to buy a gym card and get access to equipment, but now I will have to do exercises at home. Could I use that big ball for other exercises? is it very useful? If it is, I suppose it is worth getting. I do have one of those resistance bands that I suppose I could do face pulls with, if I find a good spot. I'm thankful for the tips.
Btw, I find it harder to keep a "good" (if what I have above can be called that) posture when I sit, feels like all weight gets concentrated on the bones in my *kitten*, making it slightly more uncomfortable, haha.
Find an Alexander Technique teacher in you area and start taking sessions.
Is it free? Else I can probably not afford it.0 -
From the photo your shoulders look rounded and your chin pushed forward, I think. I agree that this isn't something that you can fix permanently without conscious thought. Speaking personally, my awareness of posture has improved tremendously since I took up pilates. It teaches you to be more aware of your posture etc and it does follow through into every day life. I would recommend it, but if you are looking for something you don't have to pay you might struggle, because the adjustments you need are sometimes so small that they'd only be picked up by an experienced teacher, not learned on the internet.
Tl/dr : Push your shoulders back/down, tighten your core and keep your back straight whenever you think about it.0 -
From the photo your shoulders look rounded and your chin pushed forward, I think. I agree that this isn't something that you can fix permanently without conscious thought. Speaking personally, my awareness of posture has improved tremendously since I took up pilates. It teaches you to be more aware of your posture etc and it does follow through into every day life. I would recommend it, but if you are looking for something you don't have to pay you might struggle, because the adjustments you need are sometimes so small that they'd only be picked up by an experienced teacher, not learned on the internet.
Tl/dr : Push your shoulders back/down, tighten your core and keep your back straight whenever you think about it.
I'm incapable of pushing my chin back/push my neck back when I stand straight as in the last photo I shared, I just end up looking and feeling ridiculous. I hope exercise will help it look better x) I have been considering starting with pilates and yoga, but I have no money so I will not be able to do any of that before autumn (not even sure if I will be able to start with anything in autumn but I hope I will).0 -
ErikaAurelia wrote: »Is it free? Else I can probably not afford it.
Expect to pay between $50 and $120 per session. A few sessions would be a lifetime investment and really help you.0 -
Check out this video, it helped me out a tonne! https://youtube.com/watch?v=IeKnHtGysBc&list=LLKpkfCf71zhjjqCiUV0im8Q&index=130
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Part of posture is habit, the other is weak and stretched out muscles, also weak core muscles. You're pretty young so you should be able to improve with some attention to your self. That forward head is a problem for many people who spend so much time on their phones these days.
You might want to work with a physical therapist, who can give you a set of exercises that will help you develop your muscles and give you a regular routine to follow.
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SingingSingleTracker wrote: »ErikaAurelia wrote: »Is it free? Else I can probably not afford it.
Expect to pay between $50 and $120 per session. A few sessions would be a lifetime investment and really help you.
Can't find any place that seems legit around here with good information about it. The price is also way too much for me to handle anytime soon, I rather save up for pilates and yoga, tbh.47Jacqueline wrote: »Part of posture is habit, the other is weak and stretched out muscles, also weak core muscles. You're pretty young so you should be able to improve with some attention to your self. That forward head is a problem for many people who spend so much time on their phones these days.
You might want to work with a physical therapist, who can give you a set of exercises that will help you develop your muscles and give you a regular routine to follow.
My forward head is caused by something else, but I understand that others might get it from looking in their phones.
I like the idea of a physical therapist better than all the vague information I got when looking for alexander technique in my area. They're considerably cheaper as well, still can't afford it, but when it is a physical therapist I think I might be able to get my mother or father to pay the cost of one visit x)0 -
ErikaAurelia wrote: »I like the idea of a physical therapist better than all the vague information I got when looking for alexander technique in my area. They're considerably cheaper as well, still can't afford it, but when it is a physical therapist I think I might be able to get my mother or father to pay the cost of one visit x)
Every inch forward out of position that you find your head, it adds 10 pounds. So it is worth fixing no matter how you can afford it or address it.
Weight on the head...
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It is important to push your shoulders back and down, not hunched up against your neck. It will be uncomfortable for a while because you are not used to it. Just try to do it for short periods (even 30 sec to 1 min) at regular intervals like every 30 minutes. Slowly increase the amount of time you hold that position as it starts feeling easier.
This wikihow seems to have some good tips that you can start doing on your own without a gym http://www.wikihow.com/Improve-Your-Posture0 -
I tend to slouch too. 2 things help - weight training (a strong core = better posture) and as others have said, making a concerted effort to think about and correct your posture throughout the day. Even sitting down, you can sit up straight with your back against the chair for example.
With fashion models they spend months correcting this (because models are very tall and tall girls tend to slouch to appear shorter) with special posture coaches and classes and it doesn't take that long to fix. You just need to be mindful of your body.0 -
I have good posture compared to a lot of people (a mother who stressed it, 25+ years of horseback riding, never playing video games, and now ballroom dancing). But even with all that going for me I DO constantly do posture checks, particularly if I've been working on the computer at work a lot or I'm tired. I run a mental checklist and correct things. All. The. Time. So, if it makes you feel better, yes, a lot of good posture comes from remembering to think about it and correct it. Constantly. You have to make it a habit.
All the being said, certain things do help improve it. Yoga (try getting DVDs from the library or Netflix to start). Pilates. Some lifting IF you use proper form. Dancing (ballroom or ballet, probably jazz. Not sure Zumba will have the emphasis on alignment). Pretty much anything that teaches you how to properly stack and align your body will help correct your posture. If you're in college, check to see if they offer anything you can take for free or a minimal charge.
Also, keep in mind posture is everything, not just your shoulders. I've learned recently in dancing that a lot of posture sins in the back and shoulders actually stem from our pelvis. Think about bringing your belly button toward your spine or rotating your pelvis back. See if that corrects things without the pain.
And last, a secret weapon from riding....there's a product called a "Shoulders Back" made by Equifit. It works on the principle of muscle memory and puts you in the right spot. You can wear it under your shirt, all day, and no one will know. I have a friend who was struggling a lot with her posture in the saddle, and wore one in conjunction with a back brace, every ride, and it did start to get her lined up right. I've used one myself and have been pleased with the results.
Simple things like remembering to look up and think tall can do a lot of good. Carrying yourself with confidence (even if you're faking it) automatically improve your posture. But, at the end of the day, a lot comes from habit.0 -
ErikaAurelia wrote: »When I try to stand straight (without pushing anything that makes it uncomfortable) it kinda feels like I press together the vertebrae and stretch out the stomach to chest area...kinda. Maybe you all know what I mean but I literally know nothing about this, and I've never had good posture, so I just went ahead and made a weird paint-picture to explain what I mean + a photo of me standing like that. I don't try to push back my shoulders or anything, since that is uncomfortable. Would it be mindful enough if I try to keep that posture when awake? Or do I need to try press back my shoulders?
Do what you can. The ball and pectoral stretch is the best treatment i know for slouching (it's my job to help people fix their posture). Just so you know, people with your type of posture who don't do anything about it usually develop neck pain in their 20s, followed by more painful issues in their 30s & 40s, like a herniated cervical disc or thoracic outlet syndrome. The pain usually sends them to doctors and physical therapists for several years, and they often need pain meds to sleep. Is a $20 ball a good investment? I think so.
By the way, the "Shoulders Back" is a good reminder, but it's costly. If you're crafty, you can make something similar with an elastic strap, shaped into something like this:
amazon.com/Posture-Brace-Posturific-Brace-com-Medium/dp/B00DP589VO/0 -
Here is some food for thought. I thought my daughter's posture was bad and kept telling her to sit up straight. Until the day the school did scoliosis testing and found she had a curve in her spine. She went thru surgery since it was so bad. I'm saying this because you may have a curve to your spine that you wont be able to straighten. I would consult a Dr if you cant fix it with exercise. It could just be bad posture, or it could be something more. Some food for thought.0
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op: look up kyphosis0
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I have had the same problem. Though i think my problem was from being really overweight and carrying so much weight in my boobs and stomach. I have lost 50 lbs and make a conscious effort to stop slouching when i discovered i was developing a hunchback!!! I went to physical therapy, you could check to see if your insurance covers it. I also notice my shoulders slump or round when im nervous.. Like if i make myself smaller i wont be noticed or something.
A year has passed and i notice when i slouch easier and it reminds me to get into the right position. I have also started doing yoga and that has been a huge help!! Youtube has tons of free videos. Good luck!!!0 -
Cherimoose, so all the other exercises/stretches etc that I've been linked to here is nothing compared to that ball? I need to ball to get somewhere? I mean, I did not compare getting the ball with not doing anything at all, I just wondered if the ball will really be necessary if I do a ton of other exercises. But if it is, I'll put some money away from it.
I am not very crafty and I don't know how tight I should make a band like that, but I agree that the shoulders back was a *bit* expensive, hehe.
The school nurse checked all students backs when we were 13, I had bad posture at that time as well but she never commented my back/spine, I've also been to hospital for a bunch of other reasons and no one has ever commented my back.
And about the kyphosis, does it really look that bad? Looking at the google images I'd say that that's just a bit...I dunno, why is that even suggested?
I'm not sure what you mean with if insurance covers it, Unicorn, a physical therapist visit would maybe cost me around 15-25 dollars.
I will see if I can find one and how much it would cost, not sure what they'd say or tell me to do, but I guess it can't hurt.
I want to start with yoga and pilates. But in another thread people said that it was important I did it the right way, meaning I should not do those alone at home the first times, so I will start with that when I have enough money to go to some classes.
Dancing... I'm not sure how I would like that. I like watching it and dancing by myself, but dancing with someone... that is a bit too close to me.
Thank you all for the replies, I've been trying to stand straight when I walk around these past few days, and that's fine. But as soon as I start trying to do something about the shoulders I not only feel weird, I look weird too, as if I am pushing my chest really far forward. I'm not sure if I want to invest in a shoulders back, but maybe I'll have to. I think I will give the exercises some time and see if it gets better, else I'll go to the next level.0 -
ErikaAurelia wrote: »Cherimoose, so all the other exercises/stretches etc that I've been linked to here is nothing compared to that ball?
I've looked at every other suggestion here and ball is the best method i've found that corrects postural kyphosis (the most common form). The gym-grade ball i linked to won't mush out into an egg shape like the cheaper balls, but you can try a cheap one from thrift stores, craigslist, garage sales, etc. You'll need a pump + adapter too. Fill until it's super tight.
Have you been doing the pectoral stretch hourly? That alone can make a huge difference.
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ErikaAurelia wrote: »
The school nurse checked all students backs when we were 13, I had bad posture at that time as well but she never commented my back/spine, I've also been to hospital for a bunch of other reasons and no one has ever commented my back.
And about the kyphosis, does it really look that bad? Looking at the google images I'd say that that's just a bit...I dunno, why is that even suggested?
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Kyphosis comes in all levels from mild to sever. And it can begin or progress at any age. In your pictures you're back doesn't look that bad to me, but everything you are saying and your pictures suggests you fit the definition of having kyphosis. slight kyphosis is easily maintained with posture control , pilates, yoga, etc. its something you should be aware of Left unmaintained it can progress over the years and become serious.
Just by going to the hospital for something they wont notice a spine curve unless you ask them to specifically check for it or complain of symptoms related to something spinal. And being checked by your school at 13 is irrelevant .0 -
I guess I'll see if the physical therapist can check that for me. I'll put some money away for the ball when I have money. Till then I'll just do the other exercises + trying to stand straight (and sit straight).
Thanks again, people. It will be nice to see improvement, whenever I'll do that.0 -
I'll explain a little exercise that was like a huge lightbulb for me since you'll be doing exercises before you see someone. I am embarrassed to say that I've been through physio multiple times and still never knew this one, so it might help you, too. It has changed my form on my back exercises (low traps, particularly) immensely and helps avoid the horrible pain I get with upper-mid back exercises. I have problems pulling my shoulders back fully because of those back muscles being stretched and too weak (I have a back/neck problem).
Lie on your stomach with your arms stretched out like Superman. Now use the muscles below your shoulder blades --as far below them as you can manage-- to move your scapulas downwards. It'll be a relatively small movement. That's what people mean when they say shoulders/scapulas 'back and down'. That's the 'down' part. I always thought they meant just not a shrug.
I do a couple of sets of those before doing my mid-back or shoulder exercises as an activation exercise before I do the lifts, to help me visualize the weak muscles I'm trying to concentrate on.
There is also a squeezing of the shoulder blades together in some other exercises, but that one is much more self-explanatory to me
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Thank you for the tip, I'll try that later today 0
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