Posture

[pinkhighlighter]

It seems to me that I am unique in this situation, but maybe not.
I have always had really bad posture. As a child no one, aside from one teacher once, told me to sit up straight. I slouch all the time. All the time. Unless of course like right now I am focussing on it and make myself sit straight.
So, do others have to remind themselves to have good posture?
Do you think that after an adequate amount of time constantly working on this, I won't have to remind myself of it? Or is posture something that most everyone has to "practice" everyday?

[moviestar]

I've had bad posture all my life. Also I'm taller than most people which makes me bend even more. I tried everything to change it and I found a miracle technique. The problem is in advice that you recieve like "sit straight". It's the worst advice you can get.
The solution for my problems was the Alexander Technique. The fact is you must not make your back straight. The problem is in the position of your head. Your head weights about 4kg (mine probably more ) and it is what makes your whole body bend. My solution was to keep track of how my head is positioned according to the spine.
You'll have to practice this. At all times. Wear a rubber band or something on your hand to remind yourself to be aware.

[daisylover26]

Well, I hate to say it, but I've had really good posture all my life and I still catch myself slouching! I really think I developed the problem only a few years ago when the computer became such a big part of my life. When walking or doing most other things, I am still good about standing/sitting straight. But, stick me in front of a computer and it's like I have no spine.

I do think it's something you'll improve on overall with time. But, you may still have situations where you find yourself slouching. Just straighten up everytime you think about it and remember your breathing is improved with good posture, so the more you stay straight, the more you're allowing your breath to energize your whole body! Good luck

[Radek Pilich]

Originally Posted by moviestar

The solution for my problems was the Alexander Technique. The fact is you must not make your back straight. The problem is in the position of your head. Your head weights about 4kg (mine probably more ) and it is what makes your whole body bend. My solution was to keep track of how my head is positioned according to the spine.

Hey moviestar,
can you elaborate more deeply about this? Whats the right position for your head? Should it change while reading or working at computer? Or shoul it be mostly the same? I think this is the main problem for me too and I would really love to hear any advices how to stick my head back to its right place

[moviestar]

You learn posture by watching. You get a "feel" of it. So I won't write anything how to do it.

Check these videos. They are a great introduction to Alexander Technique:

YouTube - Stylelife Posture Tutorial, Part I
YouTube - Stylelife Posture Tutorial, Part Two

[Erki]

Has anyone around here managed to align misaligned spine back to its proper alignment? Or just someone..

[Whitehealer]

I spend most of my day helping people improve the alignment of their posture and spine. My experience has been that most people's postures are not just habit. Creating a habit to try to compensate for your poor posture may seem like things are improving, but this may really be generating more unhealthy tension in your spine. Most people with poor posture (and there is alot of them) have more than just short, tight muscles. They often have thick restrictions in the connective tissues in the spinal ligaments, fascia, and muscles. These connective tissue adhesions and shortenings are often in a tug-of-war with the muscles. The muscles will suffer pain, but there is rarely any conscious awareness of these other tensions. Chronically poor posture is usually caused by car accidents and other trauma, sustained poor posture, and unresolved emotional tension ( fear, grief, etc).

My current favorite technique for improving posture is Myofascial Release

Myofascial Release - Chronic Fatigue Syndrome and Chronic Pain Solutions by using Myofascial Release

because it is very gentle, non-forceful, non-controlling, and handles the emotional and energetic component that come up so often in a complete correction. Rolfing (and Structural Integration) is another technique in the same family of bodywork as myofascial release that has very good success helping to improve posture. The most popular and well-researched technique in the chiropractic world for posture correction is CBP (Clinical Biomechanics of Posture) see

Welcome To CBP OnLine

The long term effects of poor posture on your spine can be devasting.

hope this can help put you in the right direction

[moviestar]

Myofascial Release, what's it about? Any tutorial?

[Radek Pilich]

Hey folks, I have found some more material .)

Here are some videos:
AlexanderVideo

Audios:
AlexanderAudio.

Some exercises here:
Pilates/Alexander Technique, Pictures

and screensaver:
Alexander Technique Screensaver


more to come :-)

[MattUK]

Hi, sorry im a bit late on this thread... but my suggestion to you would be to start training your rhomboids to retract your shoulder blades back...

Hyper-kyphosis also known as "hunch back" can be treated by targeting sed muscle group aswell as posterior deltoids and by generally re-educating yourself into better posture by making a concious effort to sit upright...

=)

[Radek Pilich]

Originally Posted by MattUK

but my suggestion to you would be to start training your rhomboids to retract your shoulder blades back...
=)

Hey, I would like to do that, can you please recommend suitable exercises? I am used to go to the gym, so tell me what exercises should I focus on.
Thanks!

[Sam988]

I started correcting my posture 9 months ago. It still doesn't come completely natural to me, but it's 90% natural. Time makes it natural.

[Truefire]

What worked for me was to take up a Martial art of some kind. Every one of them requires proper posture in order to pull off successful techniques.
In my case it was karate. Every class I would go to, I would have a teacher constantly bugging me about my posture and form, and correcting me physically until I got a feel for it myself. It seemed to correct all aspects of my posture simultaneously, by creating flexibility and muscular strength. Now I get complimented on my posture all the time, Its weird...it just feels wrong to slouch in public.
However, I also slouch in front of my computer all the time, I'm doing it right now! AH!

[nacordova]

I don't think good posture is just about remembering to do it, although that helps. If your muscles are weak, you're eventually going to find yourself slouching because gravity never stops!

You have to strengthen the muscles that you aren't using all the time. Since all of your activities occur in front of you, those muscles are going to naturally become shorter and stronger. Your back muscles will become longer and weaker.

That's why posture supports and perfect ergonomic chairs don't totally work the way people think. They are their for support, not to fix your back. If you get a chair that has "perfect posture" and your spine is not, it's still not going to be right.

[Radek Pilich]

I started to do exercises today. I took the big marketing management book I don't read (hehe) lie lay down accross the bed with my head overlapping the edge and put the book on the front (or back) of my head and done 4x10 repetitions of neck flexion (and extension). The instructions are here (Neck Exercise Menu) or here (Bodybuilding.com - Exercise Guides Database.).
I hope this will be helpful

[Radek Pilich]

Hey guys can anybody please comment on this issue?

The thing is, that I am aware of the fact that muscles in our body are somewhat paired and if you train one muscle (group) there is usually another one which should be trained too to keep body in balance. Biceps - tricpes, quadriceps - hamstring... you name it.

Now than, I am not sure if this is only some kind of initial hassle, but doing neck flexion makes me feel really uncomfortable, I can say almost sick. Extesions are just fine, I can easily do and enjoy four sets of this exercise with increasing weight, but doing once set of flexion causes a big discomfort for me.

Is this a result of bad posture? Should I firstly strenghten the weakened musle groups (rhomboids?) and only stretch the obviously shortened flexors in front of the neck? Or should I start with really small sets (4-6reps) and work up higher over time? Any advice is welcomed.

[Truefire]

I noticed the same thing happened to me. I stopped working out for 6 months, then started up again at the old pace. Same # of situps and pushups and running and lifting etc. However it really hurt. My neck would get tense, I would feel nauseous and have a headache, like a hangover really. By body couldn't cope with the strain anymore.

After a bit of time it just passed, and I feel great now. Stretching really helped me release that neck tension.
Oh yeah, stretch those hamstrings. I don't know why, but it stops back tension and the resulting headaches.

[stellabeam]

Dear Pinkhighlighter,

I used to have hunched over posture. I became addicted to astanga yoga. It has been a wonderful journey of self healing and has given me so much. One thing it has given me is beautiful posture. I am 49 years old with a family history of osteoporosis, but people comment on my good posture.
Posture is really a habit. At first I had to constantly remind myself to be conscious of my posture. In the beginning it is uncomfortable. it also requires a certain strength in weird places.
Now it feels uncomfortable to me to hunch my shoulders.
Discover the joy of stretching and of using your breath to heal. It is rewarding and often challenging journey that will teach you so much about yourself. Make stretching a habit and a joy. When you are 90 years old you may move as easily and gracefully as a 20 year old.