cead21 No.149723
How do i fix my posture anons? I have right pic related. Its so bad i can't wash dishes without getting lower back pain. I slept in a fetal position for years until a last few weeks, sitting up and meditating for 5-10 mins every morning, etc. Help please, I'm trying to get this right.
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cead21 No.149725
Fuck me my shitty client posted this thrice.
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d4bb75 No.149741
>>149723
What helped me was constantly correcting my posture when I walked, I looked into car windows and so on to see if I was slouching, and if I was, then I'd pull my chest back and put some tension on my glutes and shoulders. Focus on your neck (don't let it slouch) and your frontal delts and pects (don't have them perpetually contracted) in particular, that won't ensure a good posture but it will be a good start, these are the muscles that fuck your posture up the most, I estimate.
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24138a No.149749
>>149741
Yeah that makes sense anon, i use my phone a lot. So my neck is naturally slouched half the day. Ill focus and try to be aware of it. Thanks.
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1f5707 No.149754
Sleep on the floor and not some soft bed. This'll force you to use muscles that are normally relaxed while you sleep, and it'll realign your back; and everything else, into the proper place. Sleeping on the floor is extremely good for your back, and numerous people have reported it has cured their back pain. It's also good for your posture due to regaining proper alignment.
At first it might hurt, because those muscles just aren't being used. Put a pillow under your knees to lessen the arch in your lower back, if required. You may or may not need a pillow for your head. If the floor is too hard, put down a thin mattress or some blankets.
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7578b8 No.149758
You bring your arms out in the shape of a goal post, bring them back till you feel tension in your back, do this about 15 - 20 times every 1-2 hours, depending on how bad it is. You can do planks, side planks, hanging from a bar and making a bow position to emphasize tension on your back. You can place both your hands on the back of your neck (not overlapping), and cup the sides of your neck, then you bring your head back slowly while maintaining your hands in that position, the point is to tighten the trapezius and splenius capitus, this will help strengthen your neck and help your head maintain erect posture (don't overdo it, because you can hurt yourself or work the bones in your neck too much, limit this to no more than 8-10 times in one sitting and wait an hour or two to try it again, be careful, be aware of your pain limit). You can also stretch your splenius capitus to the left and right in between that exercise (without your hands) to strengthen from other angles. You can also stand up straight against a wall, and this is a much safer method than the rest, just stand there straight for 30 minutes 2 times a day, every day, until you see results. Or you can try what the other anon suggested and sleep on the floor. And finally, if all else fails, you can buy a shoulder back support belt.
I'm not a professional, this is just what has worked for me in the past. With varying levels of success depending on how often you do it.
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7578b8 No.149759
>>149758
Trapezius left and right* sorry
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7578b8 No.149792
>>149758
Maybe avoid the neck exercise, seems like it could have adverse consequences. Try going with the safer methods.
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934b7a No.150440
>>149723
two things I did to easily fix my posture
1. push my shoulders back, shoulder blades should be flat, not sticking out
2. breathe into my throat, every time I take a full breath (diaphragm, chest, then throat) I end up sitting/standing up straight
for fixing sitting posture, push ass against the back of whatever you're sitting against, then lightly push back and head against it
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5c71f7 No.150463
Pull-ups and this Athlean-x video. Do this for a month (or less) and your nerd neck, and ass will get fixed.
/thread
https://youtu.be/K-CrEi0ymMg
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41a314 No.150465
>>149792 i did some neck exercises the first tiem i felt them burning and some neck pain but today i do other type of exercises i just stretch them all days.
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7b8ef5 No.150471
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debed1 No.150498
From what I understand, there is no cure all for posture because it could be a lot of things. Your spine curves in certain spots and your body is quick to compensate for slight discrepancies. For example, having an anterior pelvic tilt can cause bad posture because that sacral curve will throw the rest of the spine out of the correct position.
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fe0345 No.150502
>>149741
This. Just be self aware of how other people will perceive your body language.
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28e515 No.150505
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dd190d No.150535
Find a Bikram Yoga place near you and go regularly. That's the one where it's 90 minutes in 105 degree Fahrenheit and 40% humidity. It will unfuck your posture real quick and get your whole body in insanely great shape. And everyone there is incredibly attractive.
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32c441 No.150551
Farmer's walks have fixed my posture. Any heavy objects will do, as long as you can hold them comfortably. The key thing is to push your chest up and squeeze your shoulder blades together. This will progressively undo your natural slouch, so you won't have to keep stopping to correct your posture like >>149741 recommended.
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Do 3 sets of 100 ft walks, rest 3-5 minutes in between. It doesn't have to be a straight line btw, I walk around a table (~30 ft perimeter, so 3 laps and change satisfies). If you have the equipment, try to do linear progression with it. If not, just carry the heaviest stuff you've got and keep trying until you can get 3x100'. Some say to do it every day, I only do it after a workout.
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bcab4d No.150569
I highly recommend book called '' Deskbound: Standing Up to a Sitting World 'by Kelly Starrett, Juliet Starrett. This book is fucking awesome! I read it a month ago, because my brother who is a physiotherapist recommended me to do so, and now my posture is really good. Thanks to that book you will understand why a lot of people have really bad posture and why sitting is your enemy! It is trailer which is great https://www.youtube.com/watch?v=ZzjafkEVDJQ and here is Kelly Starrett's lecture at google; https://www.youtube.com/watch?v=kfg_e6YG37U. I really really really fucking really recommend Kelly Sttarret's books. ( And it is not an ad - u can even not pay for this book, but dowland it from some pirate sites, but if you liked it pay for it. Support great knowledge.)
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