Posture corrected?

wannabedamned

wannabedamned

wannabedamned

Soldato
Joined
27 Mar 2004
Posts
14,081
Location
Between Realities
Well I added in planks yesterday to my workout. Something I've never really done before (Mistake I know)

Afterwards looking in the window (For Vanities sake) My posture seemed the best it ever has done! A straight back!!

I should explain, From many years of working with computers and gaming, i've had a slight arch to my back, not hunchback of notre dame standards atall. But just something I've always noticed. I hunch! lol

Well, Yesterday's workout was like this

Back -
Widegrip Pull ups
One Arm Dumbbell Row
Hyper Extensions
Barbell Row

Tricep Workout also, But not relevant really

Abs -
Situps
Leg Raises
Plank Held for 30 seconds x 3

After the workout my back was straight, Last exercise I did was planks. So naturally I'm thinking it was them that "fixed" me but I guess chances are it was a combination of the back workout and the Plank.

Could someone with a little more insight into what these exercises do to certain muscles and maybe an insight into posture correction comment? Let me know which of the exercises possibly granted the miracle? Is there a certain exercise known for promoting good posture!?

Next time i come to work my back and abs, I'll be doing so with increase vigour as my posture is something that has annoyed me for a long time, and my back workout is the one i despise the most, So having an extra insentive is fantastic :p
 
Last edited:
Do you know if you're kyphotic? or it more to do with your lumbar region?

You'll find as the pelvis tilts muscles on the front and back of the body have to shorten/lengthen to compensate.

For example an anterior pelvic tilt requires the hip flexors to shorten, abs to lengthen and glutes & hams to also strengthen.

Planks are a good core exercise and involve a lot of the transverse abdominals which run around the entire torso.

Edit: Just read it's likely to be mild kyphosis. In which case any strengthening of the back muscles will help to pull your shoulders back. Stretching your chest will also help to loosen the muscles which will be pulling your shoulders foward.

If you do do any shrugging make sure its up and back not up and foward in a hunched fashion.
 
BennyC said:
Edit: Just read it's likely to be mild kyphosis. In which case any strengthening of the back muscles will help to pull your shoulders back. Stretching your chest will also help to loosen the muscles which will be pulling your shoulders foward.

If you do do any shrugging make sure its up and back not up and foward in a hunched fashion.
Click to expand...

This sounds pretty much dead on, Because if I force my back straight, I do push out my chest and push my shoulder back to achieve it, which straighten my back up. Obviously this looks un-natural when forced, but if the muscles are strengthened to do it on their own I can imagine it will allow me to have a straight back!

As for shrug, I always make sure to be up and back, Didnt in the beginning! But after reading up and doing some research I changed to do so.

Having the slight arch is incredibley annoying while working out, I have to concentrate extra hard to make sure im not arched when doing exercises, Bent over barbell rows are the worst!

But after the last work out, Atleast i know its correctable. I thought i was destined to have a mr burns style posture in old age :p
 
You'll find that when sitting if you roll your hips foward (push them foward) your spine falls into better alignment and your shoulders will naturally sit back.

Face Pulls/High Rows are probaly a good exercise to try to really hit traps & rear delts.
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom