Postural help

Luca Brasi · 08-23-2008, 12:55 AM

Not sure if this comes under the banner of rehab or injury prevention but anyway. I have particularly recently started to develope extremely bad posture habits and after reading on the wall at my gym that some of the PT's there specialise in correctly postural problems etc .I am just curious as to what exercises/stretches/ whatever can actually be done to improve/correct bad posture ? I would ask the PT's at the gym but i have an unhealthy hatred for them all ( long story )

Luca

Luca Brasi · 08-23-2008, 01:15 AM

From what i have roughly gathered from reading a site on posture problems i need to both
Strengthen my cervical vertabral column extensors
( any advice on good exercises to do so ? )
and stretch my cervical vertabral column flexors

From what i can put together i fit into their head forward posture category

Luca

Scooter · 08-23-2008, 02:04 AM

lay on your stomach, leaning on your elbows. look at your hands as if you were reading a book. look toward the ceiling. hold for one second. slowly lower your head to look at your hands.

3 sets of 15 daily will help reinforce the cervical curve.

if you have anterior head translation as well, you can do chin retractions, which is basicly pulling your chin straight back. same sets/reps.

You will probably have to address both shoulder complexes as well to make the most of these exercises, but this will get you started.

Big Sky Guy · 08-23-2008, 02:08 AM

If I am understanding you right you need to (using layman's terms) get the back of your neck (the cerv vert column flexors) stretched out so your head is more center to your core. You are also likely to be walking around with your chin high if your flexors are really tight. This may not alway be the case, but I was walking around "chin high" so to speak.

What they had me do is sit straight in a chair, or stand with heels and shoulders against wall, get my chin straight ahead (eyes and ears in alignment) and then move my head back without letting the chin raise up. Just a back and forth movement of about 6 inches. They had me do 3 sets of 10 with a minute of rest between. Do it 3 times a day. After several days of that, we added using 2 fingers placed on the chin to get a bit more stretch. At the end of a week we added in allowing the chin to come up and head to rock back (like looking up to the sky) at the end of the 6 inch push and then bring the head back down to level and allow the head to move back to the starting position. Same thing with 3 sets of 10, 3 times a day.

Not sure if that is the exact issue you are dealing with, but if so, those exercises should help.

Killer · 08-25-2008, 11:01 AM

Hey Luca,

Don't you train MMA? Do you practice wrestling or take down or take down defense alot?

I know alot of wrestlers develop kyphosis (rounding of upper back) due to the mechanics of the sport.

Biter · 08-25-2008, 04:29 PM

Luca, something you might want to look into regarding posture is the Alexander Technique if you can find it in your area. Alot of what you deal with there is posture and overusage of muscles. It might be worth a look to see if a practioner could help you with your problem.

Luca Brasi · 08-26-2008, 08:26 AM

Yeah killer i train a LOT of grappling .... i also dont think hours of clinch work at muay thai training are helping much . The more i think about it that may well be the cause ( the wrestling that is) . Any long term negative effects of that condition .... and what measures would be taken to correct it ?

Luca

Killer · 08-26-2008, 11:24 AM

Make sure you stretch the hell out of your pecs/ant delts and ext rotator cuff. Also throw in some over squats with a broomstick - that stretches out everything.

Pay attention to back exercises, squeeze those shoulder blades together. Serratus anterior, rhomboids, mid/low trap. Here are some articles with some explanations of exercises for all of this and some other really good tips.

TESTOSTERONE NATION - (De)-Constructing Computer Guy

TESTOSTERONE NATION - (De)-Constructing Computer Guy: The Other 23 Hours

TESTOSTERONE NATION - Heal that Hunchback!

As far as long term, you can develop a somewhat permament kyphosis or hunchbacked position. My friend who wrestled for 12 years is like that, with a slightly rounded upper back. He often complains of back pain. But he also does not do anything for it.

Luca Brasi · 08-27-2008, 10:30 PM

Thanks mate i think it is time i add in all those exercises .

East Coast Lifter · 09-27-2008, 12:47 PM

You can do a million exercises, and you can buy a brace and wear it under your street clothes and a second to wear when you are lifting,

Google back brace for posture.

Killer · 10-01-2008, 12:06 PM

The problem with the brace is that your muscles actually get weaker overtime from wearing it. You are not using your own muslces to keep in good posture.

08-23-2008, 12:55 AM	#1 (permalink)
Luca Brasi Gold Member Join Date: Dec 2000 Location: US , Canada ? anyone want to adopt an aussie ? Posts: 616 Rep Power: 50438	Postural help Not sure if this comes under the banner of rehab or injury prevention but anyway. I have particularly recently started to develope extremely bad posture habits and after reading on the wall at my gym that some of the PT's there specialise in correctly postural problems etc .I am just curious as to what exercises/stretches/ whatever can actually be done to improve/correct bad posture ? I would ask the PT's at the gym but i have an unhealthy hatred for them all ( long story ) Luca

08-23-2008, 02:04 AM	#3 (permalink)
Scooter Just Scootin' Along Join Date: Feb 2007 Posts: 157 Rep Power: 4938	lay on your stomach, leaning on your elbows. look at your hands as if you were reading a book. look toward the ceiling. hold for one second. slowly lower your head to look at your hands. 3 sets of 15 daily will help reinforce the cervical curve. if you have anterior head translation as well, you can do chin retractions, which is basicly pulling your chin straight back. same sets/reps. You will probably have to address both shoulder complexes as well to make the most of these exercises, but this will get you started. __________________ Regrets are a waste of time.

08-25-2008, 04:29 PM	#6 (permalink)
Biter The new bad guy Join Date: Jul 2007 Posts: 989 Rep Power: 109512	Luca, something you might want to look into regarding posture is the Alexander Technique if you can find it in your area. Alot of what you deal with there is posture and overusage of muscles. It might be worth a look to see if a practioner could help you with your problem. __________________ Light up the darkness

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08-23-2008, 01:15 AM	#2 (permalink)
Luca Brasi Gold Member Join Date: Dec 2000 Location: US , Canada ? anyone want to adopt an aussie ? Posts: 616 Rep Power: 50438	From what i have roughly gathered from reading a site on posture problems i need to both Strengthen my cervical vertabral column extensors ( any advice on good exercises to do so ? ) and stretch my cervical vertabral column flexors From what i can put together i fit into their head forward posture category Luca

08-23-2008, 02:08 AM	#4 (permalink)
Big Sky Guy Yoked with the King Join Date: Feb 2002 Location: MT Posts: 2,613 Rep Power: 263788	If I am understanding you right you need to (using layman's terms) get the back of your neck (the cerv vert column flexors) stretched out so your head is more center to your core. You are also likely to be walking around with your chin high if your flexors are really tight. This may not alway be the case, but I was walking around "chin high" so to speak. What they had me do is sit straight in a chair, or stand with heels and shoulders against wall, get my chin straight ahead (eyes and ears in alignment) and then move my head back without letting the chin raise up. Just a back and forth movement of about 6 inches. They had me do 3 sets of 10 with a minute of rest between. Do it 3 times a day. After several days of that, we added using 2 fingers placed on the chin to get a bit more stretch. At the end of a week we added in allowing the chin to come up and head to rock back (like looking up to the sky) at the end of the 6 inch push and then bring the head back down to level and allow the head to move back to the starting position. Same thing with 3 sets of 10, 3 times a day. Not sure if that is the exact issue you are dealing with, but if so, those exercises should help.

08-25-2008, 11:01 AM	#5 (permalink)
Killer Fragile Moderator Join Date: Feb 2000 Posts: 3,186 Rep Power: 32120	Hey Luca, Don't you train MMA? Do you practice wrestling or take down or take down defense alot? I know alot of wrestlers develop kyphosis (rounding of upper back) due to the mechanics of the sport.

08-26-2008, 08:26 AM	#7 (permalink)
Luca Brasi Gold Member Join Date: Dec 2000 Location: US , Canada ? anyone want to adopt an aussie ? Posts: 616 Rep Power: 50438	Yeah killer i train a LOT of grappling .... i also dont think hours of clinch work at muay thai training are helping much . The more i think about it that may well be the cause ( the wrestling that is) . Any long term negative effects of that condition .... and what measures would be taken to correct it ? Luca

08-26-2008, 11:24 AM	#8 (permalink)
Killer Fragile Moderator Join Date: Feb 2000 Posts: 3,186 Rep Power: 32120	Make sure you stretch the hell out of your pecs/ant delts and ext rotator cuff. Also throw in some over squats with a broomstick - that stretches out everything. Pay attention to back exercises, squeeze those shoulder blades together. Serratus anterior, rhomboids, mid/low trap. Here are some articles with some explanations of exercises for all of this and some other really good tips. TESTOSTERONE NATION - (De)-Constructing Computer Guy TESTOSTERONE NATION - (De)-Constructing Computer Guy: The Other 23 Hours TESTOSTERONE NATION - Heal that Hunchback! As far as long term, you can develop a somewhat permament kyphosis or hunchbacked position. My friend who wrestled for 12 years is like that, with a slightly rounded upper back. He often complains of back pain. But he also does not do anything for it.

08-27-2008, 10:30 PM	#9 (permalink)
Luca Brasi Gold Member Join Date: Dec 2000 Location: US , Canada ? anyone want to adopt an aussie ? Posts: 616 Rep Power: 50438	Thanks mate i think it is time i add in all those exercises .

09-27-2008, 12:47 PM	#10 (permalink)
East Coast Lifter Boston, MA Join Date: Aug 2008 Location: Concord, Ma Posts: 459 Rep Power: 26552	You can do a million exercises, and you can buy a brace and wear it under your street clothes and a second to wear when you are lifting, Google back brace for posture.

10-01-2008, 12:06 PM	#11 (permalink)
Killer Fragile Moderator Join Date: Feb 2000 Posts: 3,186 Rep Power: 32120	The problem with the brace is that your muscles actually get weaker overtime from wearing it. You are not using your own muslces to keep in good posture.