training for posture

Discussion in 'Strength & Conditioning Discussion' started by yendor28, Apr 16, 2008.

  1. yendor28

    yendor28 Brown Belt

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    Hi team,

    Have trained in the gym for 10 years so probably outdated bad training habits.

    I know I have bad posture ( I dance and am always told my shoulders are down and forward). I have done a lot of dumbell flys for chest in my time (try to balance with back work also).

    So what exercises can I do to improve my posture please?

    thanks
     
  2. vince89

    vince89 Banned Banned

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    You need to train your back. Pullups and Rows.

    Enjoy
     
  3. bad_coupon

    bad_coupon Orange Belt

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  4. m-tech

    m-tech Orange Belt

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    Go to T Nation and search for Neanderthal No More
     
  5. Monger

    Monger Chronically Injured

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    Ya, that program would be a great start.
     
  6. Alon

    Alon Purple Belt

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    There's a thread titled "Rounded Shoulders", stickies and google, are you seriously this fucking stupid?

    Your ignorance on this forum, and others, never ceases to amaze.
     
  7. Barut

    Barut Banned Banned

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    Hey Alon, what's man? You should jump on the Aussie Death Carriage in support of Brad Morris (Matsumi). He's fighting in UFC 83 this saturday. Change the AV.
     
  8. blakethemus

    blakethemus Blake Belt

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    Rounded shoulders might not be your biggest problem.
     
  9. SteveX

    SteveX Nobody F*cks Wit Da Jesus

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    rounded shoulder is due to weak posterior delts and upper back, no?

    I'm pulling this out of my ass based on the assumption that a weak upper back and posterior delts would not be strong enough to be keep the shoulders aligned in proper position causing them to produce that rounded shoulders look

    [​IMG]

    it could also be a lower back thing. I have noticed that with increased lower back strength, my posture has increased
     
  10. Alon

    Alon Purple Belt

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    My bad mate, it's fixed now :)
     
  11. yendor28

    yendor28 Brown Belt

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    need a hug :)
     
  12. yendor28

    yendor28 Brown Belt

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    That is exactly my problem (minus the haircut and skinnyness he he).

    Thanks, so this is resolved through correcting rounded shoulders?

    Will read through the links, much appreciated everyone!
     
  13. dfoster

    dfoster Double Yellow Card Double Yellow Card

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    I hurt my back a few years back. Went through the whole thing with the Ortho surgeon and the rehab. The PT told me things I didn't like:1. My posture is messed up. 2. Contrary to what I thought, my back muscles were WEAK. How so?, I asked. She said I might have been strong in the pulling exercises in the gym but I was only strong in the extended range. She said from the look of my hunched over posture, I couldn't possibly have been strong in the close range.

    I remember being so eager for big numbers in the pulling exercises when I started out that I almost never cared about completely pulling the resistance all the way in at the end of the movement. It was always 90% in but not completely in. And that's was where the weakness occurred. The close range strength of the back muscles is needed to pull the shoulder blades back against the pull of the pecs. So that when you stand relaxed, your chest heaves out and your arms fall straight down, not causing tension in your shoulders and your upper back muscles. You'll notice that in this position, your stomach will stick out if you have a weak traversus abdominus (sp) - the muscle beneath the 6 pack that pulls the gut in.

    Anyways, she took me over to the Swiss ball, and gave me a set of 5lbs dumb bells. I looked at her funny. She had me lay down on the ball with my arms 45 deg with my head and shoulders, lower the dumb bells and lift them up as far as I can past my back with the rate of 2 seconds up, 2 seconds down. To my surprise, I could not do more than 10 reps of that funky movement.

    So now I work on that particular exercise at the end of every session and make sure that I go in all the way with the pulling movements at a lower weight setting.
    I also work on my traversus abdominus, the only ab muscle that is connected to the spine. This one holds in your gut, stabilizes the spine and can not be strengthened with traditional abs exercises. You can look around for books on it. But the common exercise for it is called the draw-in. You basically suck in your gut, let it go out and suck it in again. But it's hard to provide resistance when you stand so they recommend you get down on all 4 to do it.

    Furthermore, if you're interested, there is a book called "Pain Free". It has 2 very good stretching exercises to correct the posture that I often do. But if you really want to do it right, go see an ortho surgeon and rehab like I did. It won't be cheap though.
     
  14. Alon

    Alon Purple Belt

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    Need a headbutt?
     
  15. yendor28

    yendor28 Brown Belt

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    nice, you have a problem with a stranger. Go have a nice life.
     
  16. yendor28

    yendor28 Brown Belt

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    PERFECT POST!!!

    My exact issue. MANY thanks for your help and contribution!
     
  17. MMA Fun

    MMA Fun Purple Belt

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    Pronated cobra
     
  18. vince89

    vince89 Banned Banned

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    Shut the fuck up, you cock.
     
  19. Alon

    Alon Purple Belt

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    Did it take you long to come up with that?
     
  20. Barut

    Barut Banned Banned

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    You're fucking with an S+P legend.

    Telling a TS to not be lazy and to use the resources on the board before starting a thread is not being a cock. S+P has become too warm and cozy lately. People are starting threads that show that they haven't done their homework and that they likely have little drive to actually implement any advice that they are given. The FAQ is there for a reason.
     

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