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Need Serious Help with Posture

As if my physique didnt have enough problems. :wink:
Alright, well I’ve known that my posture was shit, but dont know how bad it is exactly. Ive read the first two pages of the Neanderthal No More series, and am having problems figuring out exactly everything thats wrong with it. Here are two pics:

Not sure how to put images on here, sorry. I believe I have that Knockin’ Knee thing, and something with my shoulders I’m sure.

When I was in the gym, trying to do dead lifts, I noticed in the mirror when I bent down my back has this “hump” and I thought I was just standing wrong, but I wasn’t. I guess thats from my shoulders. I just dont know what to do at this point…

I am not a trainer, but I have been working on my own postural issues (knock knees, winged scapulae, anterior pelvic tilt) ever since reading Neanderthal No More.

Here is what I see:

  1. Swayback: notice how the thoracic spine is curved, this is excess kyphosis.

  2. posterior pelvic tilt: notice how your waistline is higher in the front than in the back.

  3. knock knees: you already know what that looks like

A back shot would be helpful, to see if your scapulae are winged, but hard to do, since it looks like you are taking pictures yourself. Also, drop from a chin-up bar, or jump in place a few times, then examine the position of your feet in their natural stance. This will give you a good read on any unilateral problems you might have in the lower body.

Daily bodyweight work and stretching, maybe foam rolling if you have one, and lots of unilateral exercises.

After reading Neanderthal No More, I suggest reading up on functional anatomy to better understand what you’re facing. But then, I’m a nerd.

http://www.T-Nation.com/readTopic.do?id=918697

You might check out “The Egoscue Method of Health Through Motion: etc.” by Pete Egoscue. Lots of good stuff in there with a program of exercises to help you correct postural program. The Neanderthal No More series is great, but wasn’t talking in terms I could understand. Egoscue is a little better at talking to a lay audience as opposed to long-time weightlifters/bodybuilders/functional anatomists.

I pretty much have a similar problem, I also read the Four parts of the Neanderthal No More series, but there’s also another couple of articles which I haven’t got round to reading yet which cover similar topics.
Here they are;


http://www.T-Nation.com/readArticle.do?id=1561783

[quote]palindrome wrote:
You might check out “The Egoscue Method of Health Through Motion: etc.” by Pete Egoscue. Lots of good stuff in there with a program of exercises to help you correct postural program. The Neanderthal No More series is great, but wasn’t talking in terms I could understand. Egoscue is a little better at talking to a lay audience as opposed to long-time weightlifters/bodybuilders/functional anatomists.

[/quote]

I definitely suggest reading the book, but I don’t like the program very much. I felt like it took way too long on a daily basis, and consisted mostly of stretching exercises. Cressey and Robertson are probably better.

seated rows with emphasis on scapular retraction.

and something you can do all day is sit straight, back against the chair… and also walk around with your shoulders back.

I think my long post disappeared. Anyway, I think NNM is a little too advanced. I’d go with Core Performance Essentials by Mark Verstegen - pretty cheap at a lot of bookstores.

How old are you? What’s your current program?

If you have neck/back/knee pain and good insurance it would probably be worth it to see a physiatrist/sports doc/physical therapist.

[quote]ZeusNathan wrote:

and something you can do all day is sit straight, back against the chair… and also walk around with your shoulders back.

[/quote]

I agree with this. Plenty of people have improved their posture - myself included - and it had nothing to do with their lifting routine.

Just force yourself into good posture and hold it. For motivation, remember that your posture is a big part of how much respect you command from others.

and its definitely gonna feel like you’re walking around like a bad ass, but to us, you’ll look normal

Well, I’m 22, and there’s no pain at all, and never has been from it. I just know I definitely look like a neanderthal. A good deal of it has to come from the fact that Ive spent most of my childhood and teen years slouching in chairs.

dude i had(have) the same problem…its a work in progress. just “practice” sitting up and standing straight all day…I told my gf to make sure I stand up straight when i dont catch myself.

Its just our generation I think…if youre born in the 80s and you’ve ever had a PC or Nintendo then you probably have this problem. I remember in jr high (1995-1996 lol) it was cool to have that slouchy grunge look. What a mistake that was!