Posture!

Exile_D

Exile_D

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I don't know how many folks are like me, but I spent the better part of the last 13 years or so hunched over a computer for various jobs. I noticed a while back that my posture was getting worse and I actually "lost" some height according to the doctor.

Anyone else suffer this modern day malady? If so, have you found a way to improve your posture? Any particular exercises or whatnot?

Not sure if this is better in the general Off Topic or here. :D
 
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I have because, like you, I have spent almost 20 yrs in front of a computer for 8+ hrs a day, 5 days a week.

I have found planks and other core exercises, plus face pulls really help with my posture.
 
Supermans.

I bought the book Foundation years ago for minor back issues. It has been invaluable. But one main take away from all my back research and pains has been hip and hamstring flexibility are huge also. And mine suck. If you are at a desk then those areas get weaka and tight too. So work the core and back, but mix in some flexibility work on your ha my's and hips. It will really help.
 
Exile_D said:
Planks and core exercises I got, but.... dare I ask what face pulls are?! (lol, no, not going to google it!) :eek:
Click to expand...

:) I promise they are a legit exercise and also help with shoulder stability after benching and back exercises (to avoid the rolled shoulder look). Just turn your Safe Search on before Googling it haha
 
I have 3 messed up vertebrae in my neck. I had the old man, rolled forward neck/shoulder thing going on too. Exercise bands with the right exercises helped at first.

My physical therapist recommended all of these at the beginning when things were actually painful. I even started out using a soup can for weights, lol.

https://www.mindbodygreen.com/0-15552/6-exercises-to-reverse-bad-posture.html

You have to remind yourself to straighten up too. I catch myself a few times a day and have to pull my neck back where I want things when I'm slouching.

I moved on to just using body weight, lay flat on the floor and press your head to the floor. Put your hand on the side of your head and press into it.

From there I started using weights. I'm up to 10 lbs lifted from my side to straight up. 10 lbs on tricep work. And 15 lb one arm press with a kettle bell. If those get too easy I up the reps or weight accordingly. I also can do neck bridges again and do those almost daily as part of my stretching/workout routine. I have a few stretches that work to straighten things out in my upper back too. I alternate between planks and superman/crunches too for core work.
 
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