Posture?

Can anyone give me some exercises that help promote good posture? Are there any "posture" specific exercises that exist and can be added to a warm up or cool down period of my program?

Just curious, because there seems to be exercises for everthing out there, but you never hear about posture, which I believe is an important part of any health regimen.

Thanks

Your posture will improve as you strengthen your abs and back.  Other than that, just be conscious of not rolling your shoulders forward and try to keep them back.

I believe Pilates is said to be great for your posture.

Keep your workouts balanced. Overtraining the "mirror muscles" (the ones you see) and undertraining the muscles you don't see can lead to imbalances, leading to bad posture. Plus, just be mindful of how you stand, sit, work at a desk, etc.

Check out Eric Cressey's 'Neanderthal No More' series on T-nation.

Original Post by lilreenz:

I believe Pilates is said to be great for your posture.

I have found Pilates to help a lot with my posture. Now when I sit at a chair that has no back I sit upright instead of slouching over. If you don't like the idea of Pilates though just focus on strengthening your core muscles, that will help with holding yourself upright.

Pilates and yoga are both excellent ways to improve your posture.  But you can also do it in the weight room by focusing on training your front and back body equally; doing core stabelization exercises such as planks and lower back exercises such as back extensions.  When you sit, draw in the muscles of your lower abs by imagining there is a seat belt gently tightening across your lower abdomen at hip level.  Pull your shoulders back and down, away from your ears.  Keep in mind proper spinal alignment at all times and when you stand, keep everything lined up-- head over shoulders, shoulders over hips, hips over knees, etc.  Be mindful that you're not jutting your chin out or tucking it in -- keep the spine neutral.  All of these things will help!

In addition to all the great suggestions above...stretch out your chest muscles...a lot!  I had a back injury a few years ago, and the physical therapists helped me work on strengthening my back and improving my posture.  One of the primary exercises we did consisted of lots of chest stretches.  Why?  Because, when you don't have good posture, you tend to slump over a bit.  Slumping constantly leaves your chest muscles in a contracted or sort of tightened position.  Stretching them out--in addition to strengthening your abs and back, which support you--helps to improve posture.  It also takes a lot of practice!  Maintaining good posture isn't easy!!

Hi

I am only 24 and have a really bad back already.... lower back.

My RMT suggested Pelivc Tilts (google that) and I have been doing them ever since and they certainly help!

also- increasing your core strength is key to good posture

try these:

http://www.figureathlete.com/free_online_arti cle/features/posture_power

or

http://stronglifts.com/lordosis-why-it-causes -lower-back-pain-how-to-fix-it/

A total body yoga session (not just specifically targeting certain areas) is great for your posture if done on a regular basis.  It will ensure that your core is stable and balanced, as well as other muscle groups you probably didn't even realize were out of balance with each other.  You'll open your chest and hips up and that makes almost everything easier, trust me.  Yoga breathing exercises can also assist because you need to hold a "good posture" to do them properly.  Practice standing straight as often as you can, and sit on a stability ball when you are at your desk at home to promote a straight spine, tight abs, relaxed shoulders, etc.   Make sure you aren't over training either your abs or back.  Did I mention practice? :)

Good luck!

I type this as I try to sit straight and recognize my posture!

I want to thank everyone for their insight and helpful hints. I think many people don't realize their posture is that bad. There are definitely many exercises in these links I am going to work into my routine.

I appreciate all the posts.

Hi amanenti,

I agree that posture can be incredibly important. I know what you mean when you say you'll try to sit up straight. The problem with sitting up straight is that it's hard to maintain that rigid posture. People end up slouching more than ever from the strain. There was a guy named F.M. Alexander who worked all this stuff out over 100 years ago. It's now called the Alexander Technique, and it saved me from my terrible posture,and subsequent terrible neck pain. I now teach this Technique, and the results people get are amazing. 

It's less to do with sitting up straight and more to do with lengthening; or the idea that your sit bones go down, while your head leads your spine into length. 

Anyway, I write about this all the time, and if you have a minute, you could check out my site.

Best,

Mark

MarkJosefsberg.com