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#1
04-20-2007, 10:39 AM
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Bad posture
First time posting here. Heres the story.
I started lifting weights at 15, and for a year straight i lifted pretty hard getting my weight up to about 210lbs(im 6'2), from 17-19 i lifted on and off and didnt really stick to it. and dropped to about 175ish after moving out and not eating well. and stayed that way till about 5 months ago. Im 21 now and for the last few months ive been eating 3-4 meals a day with no supplements and am lifting 3-4 times a week(not very intense, and no cardio) with only a home bench press and a set of 20, 30, 40lb dumb bells. im now up to 195. When i get my license back im goin to join a gym. Now to my problem, my posture. I have always had bad posture, but when i was bigger my body was so strong that it didnt really show unless I was relaxing. Now even though I am getting stonger i still have a back curved like an S. my head leans forward a bit, and my ass sticks out alittle bit when i walk, i know that if i do general lifts for the next few months things will probably back to "normal". But hate having to be buff just to stand up straight. and walk like a normal person. granted my appearance isnt to rediculously noticable to others, but im sure this problem will get worse if dont try to correct it, and some people who spend alot of time with me do notice it. Is there in routine that will straighten my back up? or will i just have to hit the whole body hard and wait? [img]/images/graemlins/confused.gif[/img] 
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#3
04-20-2007, 01:06 PM
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Re: Bad posture
Without seeing you it's difficult to make an assessment, but it sounds like this:
Your head leaning forward: A sign of "upper cross syndrome", a muscular imbalance where the pectorals, trapezius and levator scapula are "tight". The deep neck flexors, rhomboids, and serratus anterior are "weak". So you want to increase flexibility (stretch) the tight areas and strengthen the weak areas. Your butt sticking out: A sign of "lower cross syndrome", a muscular imbalance where the erector spinae and iliopsoas are "tight". The gluteus maximus and abdominals are "weak". Again, you want to increase flexibility (stretch) the tight areas and strengthen the weak areas. ** Oh, "tight" and "weak" refers to the muscular strength relative to one another, ie you may have strong rhomboids, but they're overpowered by the pecs...** The problem is that just doing general lifts won't necessarily fix this. In fact, the postural problem can easily lead to injuries. It's likely that you need to add a flexibility component to your workouts. What can you do about it? A chiropractor may be able to help if you can afford it and find the right chiropractor. Another source that I've found to work well for this sort of thing are the "prehab" exercises in Mark Verstegen's book, "Core Performance". This is all very abbreviated, but hopefully useful.
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#5
04-20-2007, 01:18 PM
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Re: Bad posture
[ QUOTE ]
neanderthal no more series by eric cressey... [/ QUOTE ] Damn I had no idea abt this stuff. This is a good link for the op.
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#7
04-20-2007, 01:44 PM
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Re: Bad posture
you might want to look into physical therapy to avoid future problems...I had a similar problem with posture (forward head leaning) which ended up causing cervical spine problems. I went to physical therapy for about two months and now feel much better and I have much better posture.
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#9
04-20-2007, 03:14 PM
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Re: Bad posture...one other thing
You may want to look into your work/school ergonomic environment.
Many postural problems are directly related to repetitive daily activities. Such as sitting at a computer all day long....the "forward head" syndrome is very common in those who work at computers.
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