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  1. jeansberg is offline

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    Posted On:
    6/28/2007 5:55am


     Style: None

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    Hell yeah! Hell no!

    Exercises for improving posture

    I want to improve my posture. I already do crunches and such when I train, but I want to start exercising my back more. I heard that your back should be stronger than your abs if you want a good posture.

    I used to do normal back extensions on the floor, but now I've started to do them while holding some light dumbbells in my hands. Is this a good exercise?

    I've also been doing shoulder presses for as long as I can remember, but that doesn't do much for your back. Should I start using the reverse fly machine or something similar for my upper back?
  2. PirateJon is offline
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    and good morning to you too

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    Posted On:
    6/28/2007 8:17am

    supporting member
     Style: MT/BJJ

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    Hell yeah! Hell no!
    Squats. Deadlifts.
    You can't make people smarter. You can expose them to information, but your responsibility stops there.
  3. ironlurker is offline
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    How do Chameleon Circuit?

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    Posted On:
    6/28/2007 9:01am


     Style: jkd

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    http://www.t-nation.com/readTopic.do?id=1444035

    ^Great exercises and techniques for improving posture and spinal unloading, especially through proprioception
  4. Marrt is offline
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    Posted On:
    6/28/2007 10:28am


     Style: default std

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    Hell yeah! Hell no!
    Quote Originally Posted by jeansberg
    I want to improve my posture. I already do crunches and such when I train, but I want to start exercising my back more. I heard that your back should be stronger than your abs if you want a good posture.

    I used to do normal back extensions on the floor, but now I've started to do them while holding some light dumbbells in my hands. Is this a good exercise?

    I've also been doing shoulder presses for as long as I can remember, but that doesn't do much for your back. Should I start using the reverse fly machine or something similar for my upper back?
    Find a yoga class - seriously.
  5. Equipoise is offline
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    Certified Fitness Trainer

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    Posted On:
    6/28/2007 11:14am

    supporting member
     Style: Chemical Assistance

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    Hell yeah! Hell no!
    Any correct resistance program will improve your posture...
  6. feedback is offline
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    UAAAH!

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    Posted On:
    6/28/2007 11:58am

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     Style: Muay Thai

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    Hell yeah! Hell no!
    First - do you have any lower back pain? If not, then you can go ahead with almost any exercise without contraindication. Often, poor posture is a result of weak abdominal muscles, or tightness of the hamstrings and the spinal erectors. Work on your abs, and stretch, especially your hamstrings, every day. Poor standing posture is also often related to spending long amount of time sitting with poor posture. If you're doing this, I'd consider buying a new ergonomic chair, or even a stool often improves sitting posture.
    Tough is not how you act, tough is how you train.
  7. jeansberg is offline

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    Posted On:
    6/28/2007 12:08pm


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    Hell yeah! Hell no!
    Thanks guys. I have no back pain. I just tend to slouch.
  8. feedback is offline
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    UAAAH!

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    Posted On:
    6/28/2007 12:28pm

    Join us... or die
     Style: Muay Thai

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    Hell yeah! Hell no!
    Quote Originally Posted by jeansberg
    Thanks guys. I have no back pain. I just tend to slouch.
    Yeah, then ab and back exercises will help a lot. The key is balance, so one muscle group isn't pulling more than it's antagonist.
    Tough is not how you act, tough is how you train.
  9. Buckaroo is offline

    Featherweight

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    Posted On:
    6/28/2007 12:30pm

    Bullshido Newbie
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    I have minor scoliosis. I know it can be boring but i practiced tai chi for a couple years and when they x rayed me later it had fixed itself 40 degrees. It's possible it had nothing to do with the tai chi, but i would mark that as the reason. It makes you stand upright and relaxed no matter what youre doing(at least while you're a beginner). You could just always remind yourself to stand straight.
  10. Gypsy Jazz is offline
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    Posted On:
    6/28/2007 1:06pm


     Style: Does exercise count?

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    Hell yeah! Hell no!
    A tight chest can contribute to rounding your shoulders forward, so stretch that it out or at least investigate. Tight traps and neck muscles can also contribute to bringing your shoulders up and "wearing them like earmuffs".

    Constantly remind yourself about your posture throughout the day, little cues on the desk or in the car can help. According to my physical therapist it takes about 2 weeks of consistent posture monitoring for it to become natural.
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