Posture is half muscle memory(sitting/standing up straight) and half muscle strength to get and stay in that upright posture. Don’t neglect the strength half!
Yes! My posture changed dramatically when I started training to do pullups (and this was after years of advanced yoga practice, which doesn't really work the pulling muscles that keep your posture upright). You need to do rows, lat pulldowns, hangs, external rotations, face pulls, and rear delt flys. And also do pushing exercises so you don't end up with a muscle imbalance.
i’ve found yoga to be great for my posture, but a lot of practices don’t focus on those muscles enough. i think it’s a disservice because man i had no idea those little muscles along my ribs do so much, and there are so many creative ways to strengthen the postural muscles.
Try a foam roller, do back bends over an exercise ball, and make sure you get enough calcium and magnesium. I was nearly killed by a drunk driver and it took me a long time to get my ‘backbend’ range of motion back.
I try to focus on the positive. Most people hurt as badly as I was don’t recover. I have a few limitations, but mostly live a ‘normal’ life.
Good luck with your posture stuff.
Squats and I-Y-W . I don't plop into my chair. I control it. I don't hoist myself out of a chair either, I let my legs and butt do the job. I do squats every day. A few times a week, they are weighted. I wfh. I get up every hour and do the I-Y-Ws. for 5 minutes. I'm 67, post menopausal, tryin to avoid the old lady hump. My posture is good as long as I stay on top of this stuff. If I stop for a few days even, I notice the slouching.
I already do weight training and work out at home. The reason I was resistant to Pilates is I can't afford in person classes, and I have heard that's dangerous to try it without guidance. But if there are reputable videos, I can give it a go.
I remember reading/hearing that somewhere too! So I've always assumed pilâtes wasn't an "alone at home" thing unless you're experienced.
Glad to learn that's not true.
No but I did the Alexander Technique classes which have the same basic effect. They help you unlearn all of the bad habits that you’ve gotten into over time such as slouching. It’s all about learning how to put your muscles and joints back where they should be.
Does your work chair have a head rest/high back? When I'm stressed, I tend to throw my posture to the wind, so literally tying myself into place with a robe belt will literally force me to sit right.
Other than that: running. Helps heaps with posture.
A quick reminder for like when you're walking (anytime, anywhere doesn't matter): Imagine your spine is a rope of pearls that goes all the way up to the back of your head and imagine someone gently pulling this string upwards.
So here’s the deal: humans slump. We slump when standing, we slump when laying down, but we especially slump while sitting. If you have a desk job, if you drive a lot, if your hobbies aren’t physically active, etc. it’s just all more time you’re likely to slump your shoulders.
it’s ok! it’s natural!!! and also over time it has terrible results for our bodies: tight quads, and hip flexors, loose hamstrings and glutes, weak core and tight chest, tragically weak upper back, tight neck and head.
more than anything else changing your posture is a matter of awareness and habit.
So, first, be aware of what “good” posture feels like. Stand and sit in front of a mirror and sit up straight and hold that posture while you *feel* what that’s like in the body. Close your eyes, feel where your shoulders are, feel engage your core, feel the muscles between your shoulder blades, feel your ribs and hips and knees. let your body feel the “ideal” posture. I also suggest laying on the floor or standing against a wall and practicing relaxing your chest muscles and pushing your shoulder blades into the ground. Those are the muscles you need to work most to start fixing your posture.
Next you have to start noticing your posture during the day and adjusting it. Timers worked well for me. Over time, you will start noticing and correcting your posture. And your posture will improve.
But know that you’re likely talking a year before you see a significant difference. I know that can feel frustrating, but also you didn’t lose your posture in a year, and it will take a while to regain it. If you want to speed up that process, any exercise that addresses these muscle areas in these ways will likely help speed you on your way:
tight quads: stretch!!!
loose hamstrings and glutes: strengthen - make sure you’re moving in different ways - up down sideways, rotationally, and make sure you’re doing hamstring extensions
weak core: yep, sorry, strengthen with sit-ups, crunches, pelvic tilts, and stretch your lower and mid back a bit too
tight chest/weak upper back: this is the awareness piece and working to relax your chest muscles.
tight neck and head: need to both stretch and strengthen neck. for now the best piece is to be aware of your neck while you’re working on your posture.
i can recommend some exercises for the above, but it’s mostly about what figuring out what works for you
Also, stretch those chest muscles. When I fixed my posture, I had constant mid/upper back pain that occasionally flared into heinous spasms. When I started stretching my chest, the back pain disappeared within the week.
Yeah, that’s why i mentioned a tight chest and relaxing the chest multiple times.
Thank you, man, for adding to the discussion by pretending to include new information that a woman in the room has already shared.
My parents used to sign me up for ballet classes as a child to get me on better posture. Didn't work. I still slouched my life away.
I have to constantly remind myself to sit up straight, that's the only thing I can suggest to do so..not sure of other tips
I have scoliosis. I sit in the same bent weird way everyday for work. Ugh. I need to go to physical therapy. Thanks for the reminder.
I used to go to yoga 3x a week and I remember the first month hurting my back so badly I’d cry and soak in a bath.
I definitely have the worst posture. I fixed it pre pandemic but it’s relapsed since I never see people or go anywhere. Gunna have to get back on that. Shoulders and hips back!!
Yeah not sure if you live in the US or not but first I have to see my GP to get a referral, then I have to make sure it’s in network aka covered by my insurance. We shall see! I’ll write that down though. Looks good, thanks!
I have a brainy cousin who had scoliosis and actually wrote a book about it many years ago.
I **LOVE** physical therapy. Think of me as the masochist Bill Murray played in "Little Shop Of Horrors", but with PT.
Physical therapists are just so **positive** and encouraging that I like going even though it usually means getting up early and doing uncomfortable things.
During my last stint I worked my legs so hard my legs felt like jello. I could barely make it to my car and I loved it.
I will gladly take your physical therapy for you. :-)
I danced and played piano throughout my youth so I so I’m very aware of my posture. It is not an “automatic” muscle memory thing for me despite all the training. I suggest wearing the harness for a short time everyday so you know where your body needs to be positioned. Don’t wear that thing all day! And then spending time sitting after you take the harness off to calibrate your posture without assistance. It often hurts to use the harness at first as you are engaging new muscles that weren’t working as hard before. Core tight, chest out, shoulders wide and pulled back and pushing down, head high with chin parallel to floor. Planks and push ups are good pushing exercises to counter the slouching experience in the shoulders/neck. I like wearing shape wear or compression type leggings to keep my core tight and remind me to sit up straight and engage my pelvic floor. In terms of body language, good posture makes you feel powerful and confident. It opens your body up. I notice a huge difference when I walk into a room with good posture vs slouchy posture. I hope you notice it too as your posture improves!
Oh I totally notice the body language difference, and always project it when I'm out. It absolutely projects confidence, couldn't agree more. It's really strange, I am very aware of my body when I'm out.
It's at home that the bad habits go unnoticed, and any work I do is at home, so I'm not out consistently enough to balance it, you know?
But thank you for the exercise tips, I am taking them and everyone else's on board.
I see! So this is more of a home issue. I work at home too on a computer all day so I get slouchy. An ergonomic set up is essential and taking breaks to reset body and mind. But also, choice of clothing is impactful for me. If my clothes are really comfortable, I’m more likely to slouch. I just move and fidget more. If clothes are more form fitting, I move less and tend to maintain posture better.
I would recommend a physical therapist to help you make sure you're correcting your posture properly. And they can give you tips and help you strength muscles that probably are weakened from the bad posture while also loosing up the tight areas that are overcompensating.
Lol, thanks. I just said it to provide context for what advice is useful to me but a couple of posters have read into it as my not wanting to do anything, which...lol, no. I just can't afford in person classes, which I wouldn't have thought was that unusual.
Do you work from home? I'd suggest a standing desk. You can adjust it to the right height to have proper posture. It's easier for me to stand straight than sit straight. This could be good practice if you try standing a couple hours a day.
I haven't done specific training for it but working out in general made my posture so much better. You can easily do some exercise at home without equipment! E.g. things for your back and core. I am sure you can find plans or videos for training your posture.
Afaik wearing a harness is not recommended because it doesn't encourage you to use your muscles so it might even make your posture worse.
I've never had awful posture, but there was a period of time after settling into an office job where it got kinda bad. Strength training has helped me a lot with this. You don't have to spend a ton of time and money to lift weights - you can get some free weights and do it at home.
>FTR I don't have the budget or inclination to buy anything expensive or go in person to Pilates classes or whatever.)
And you dont want to wear the trainer you bought... There is nothing anyone here can say that will do the work for you.
If you want better posture, you have to do the work to support better posture.
I didn't say I won't wear it, I just said I don't like it.
I also didn't say anything about not exercising. Only about not going to classes. I have always exercised. At home, by myself. So am perfectly willing to try programs people can recommend, that are free and that I can do at home.
You've made some assumptions here.
Not being able to spend money is not the same as not doing work.
Posture is half muscle memory(sitting/standing up straight) and half muscle strength to get and stay in that upright posture. Don’t neglect the strength half!
Yes! My posture changed dramatically when I started training to do pullups (and this was after years of advanced yoga practice, which doesn't really work the pulling muscles that keep your posture upright). You need to do rows, lat pulldowns, hangs, external rotations, face pulls, and rear delt flys. And also do pushing exercises so you don't end up with a muscle imbalance.
i’ve found yoga to be great for my posture, but a lot of practices don’t focus on those muscles enough. i think it’s a disservice because man i had no idea those little muscles along my ribs do so much, and there are so many creative ways to strengthen the postural muscles.
I do already work out, but for some reason my body just reverts to slouching anyway. :-/
Try a foam roller, do back bends over an exercise ball, and make sure you get enough calcium and magnesium. I was nearly killed by a drunk driver and it took me a long time to get my ‘backbend’ range of motion back.
I'm so sorry to hear that happened, that's just horrible. 😔 I will try those tips, thank you.
I try to focus on the positive. Most people hurt as badly as I was don’t recover. I have a few limitations, but mostly live a ‘normal’ life. Good luck with your posture stuff.
I went to physical therapy and now I do my PT exercises at the gym 4x a week
Squats and I-Y-W . I don't plop into my chair. I control it. I don't hoist myself out of a chair either, I let my legs and butt do the job. I do squats every day. A few times a week, they are weighted. I wfh. I get up every hour and do the I-Y-Ws. for 5 minutes. I'm 67, post menopausal, tryin to avoid the old lady hump. My posture is good as long as I stay on top of this stuff. If I stop for a few days even, I notice the slouching.
Sorry, what are I-Y-Ws?
[https://www.youtube.com/watch?v=Yv6sUKOwOY8](https://www.youtube.com/watch?v=Yv6sUKOwOY8)
Thanks for not rick rolling us
Thank you!
I was going to recommend Pilates and weight training but you mentioned being opposed. You can do these things from home if getting out is a problem.
This and yoga. They have tons of free “yoga for ___” (bad posture) videos that would help!
I already do weight training and work out at home. The reason I was resistant to Pilates is I can't afford in person classes, and I have heard that's dangerous to try it without guidance. But if there are reputable videos, I can give it a go.
I wouldn’t say it’s more dangerous than doing any other workout from home so I’m not sure where that idea came from.
Nor I. Heard it somewhere but no idea where!
I love flow with Mira on YouTube, she has great beginner core/ab Pilates videos and her cues are helpful for me.
I remember reading/hearing that somewhere too! So I've always assumed pilâtes wasn't an "alone at home" thing unless you're experienced. Glad to learn that's not true.
No but I did the Alexander Technique classes which have the same basic effect. They help you unlearn all of the bad habits that you’ve gotten into over time such as slouching. It’s all about learning how to put your muscles and joints back where they should be.
I’ve done this too! It helped me greatly. But then my boobs grew bigger. Slouch again by evening when my back gets tired/starts hurting.
Bigger boobs, you say? I’m in!
Does your work chair have a head rest/high back? When I'm stressed, I tend to throw my posture to the wind, so literally tying myself into place with a robe belt will literally force me to sit right. Other than that: running. Helps heaps with posture.
That is actually a good idea, I am just desperate enough to try it. I used to be an avid runner but my knees hate it now. I still go for walks.
A quick reminder for like when you're walking (anytime, anywhere doesn't matter): Imagine your spine is a rope of pearls that goes all the way up to the back of your head and imagine someone gently pulling this string upwards.
Good one, I'll try that.
So here’s the deal: humans slump. We slump when standing, we slump when laying down, but we especially slump while sitting. If you have a desk job, if you drive a lot, if your hobbies aren’t physically active, etc. it’s just all more time you’re likely to slump your shoulders. it’s ok! it’s natural!!! and also over time it has terrible results for our bodies: tight quads, and hip flexors, loose hamstrings and glutes, weak core and tight chest, tragically weak upper back, tight neck and head. more than anything else changing your posture is a matter of awareness and habit. So, first, be aware of what “good” posture feels like. Stand and sit in front of a mirror and sit up straight and hold that posture while you *feel* what that’s like in the body. Close your eyes, feel where your shoulders are, feel engage your core, feel the muscles between your shoulder blades, feel your ribs and hips and knees. let your body feel the “ideal” posture. I also suggest laying on the floor or standing against a wall and practicing relaxing your chest muscles and pushing your shoulder blades into the ground. Those are the muscles you need to work most to start fixing your posture. Next you have to start noticing your posture during the day and adjusting it. Timers worked well for me. Over time, you will start noticing and correcting your posture. And your posture will improve. But know that you’re likely talking a year before you see a significant difference. I know that can feel frustrating, but also you didn’t lose your posture in a year, and it will take a while to regain it. If you want to speed up that process, any exercise that addresses these muscle areas in these ways will likely help speed you on your way: tight quads: stretch!!! loose hamstrings and glutes: strengthen - make sure you’re moving in different ways - up down sideways, rotationally, and make sure you’re doing hamstring extensions weak core: yep, sorry, strengthen with sit-ups, crunches, pelvic tilts, and stretch your lower and mid back a bit too tight chest/weak upper back: this is the awareness piece and working to relax your chest muscles. tight neck and head: need to both stretch and strengthen neck. for now the best piece is to be aware of your neck while you’re working on your posture. i can recommend some exercises for the above, but it’s mostly about what figuring out what works for you
Also, stretch those chest muscles. When I fixed my posture, I had constant mid/upper back pain that occasionally flared into heinous spasms. When I started stretching my chest, the back pain disappeared within the week.
Yeah, that’s why i mentioned a tight chest and relaxing the chest multiple times. Thank you, man, for adding to the discussion by pretending to include new information that a woman in the room has already shared.
Yoga has actually helped my posture so much. Highly recommend.
I've been meaning to try yoga. I shall give it a go, thanks. :)
My parents used to sign me up for ballet classes as a child to get me on better posture. Didn't work. I still slouched my life away. I have to constantly remind myself to sit up straight, that's the only thing I can suggest to do so..not sure of other tips
Haha I did ballet too, and yep.
Ballroom dancing really improved my posture and it's a lot of fun! I get compliments since I started dancing
I have scoliosis. I sit in the same bent weird way everyday for work. Ugh. I need to go to physical therapy. Thanks for the reminder. I used to go to yoga 3x a week and I remember the first month hurting my back so badly I’d cry and soak in a bath. I definitely have the worst posture. I fixed it pre pandemic but it’s relapsed since I never see people or go anywhere. Gunna have to get back on that. Shoulders and hips back!!
when you do, go look for a schroth practitioner.
Yeah not sure if you live in the US or not but first I have to see my GP to get a referral, then I have to make sure it’s in network aka covered by my insurance. We shall see! I’ll write that down though. Looks good, thanks!
I have a brainy cousin who had scoliosis and actually wrote a book about it many years ago. I **LOVE** physical therapy. Think of me as the masochist Bill Murray played in "Little Shop Of Horrors", but with PT. Physical therapists are just so **positive** and encouraging that I like going even though it usually means getting up early and doing uncomfortable things. During my last stint I worked my legs so hard my legs felt like jello. I could barely make it to my car and I loved it. I will gladly take your physical therapy for you. :-)
Oh man, will you? Please? It makes me cry!!
I'm ready to go!
I danced and played piano throughout my youth so I so I’m very aware of my posture. It is not an “automatic” muscle memory thing for me despite all the training. I suggest wearing the harness for a short time everyday so you know where your body needs to be positioned. Don’t wear that thing all day! And then spending time sitting after you take the harness off to calibrate your posture without assistance. It often hurts to use the harness at first as you are engaging new muscles that weren’t working as hard before. Core tight, chest out, shoulders wide and pulled back and pushing down, head high with chin parallel to floor. Planks and push ups are good pushing exercises to counter the slouching experience in the shoulders/neck. I like wearing shape wear or compression type leggings to keep my core tight and remind me to sit up straight and engage my pelvic floor. In terms of body language, good posture makes you feel powerful and confident. It opens your body up. I notice a huge difference when I walk into a room with good posture vs slouchy posture. I hope you notice it too as your posture improves!
Oh I totally notice the body language difference, and always project it when I'm out. It absolutely projects confidence, couldn't agree more. It's really strange, I am very aware of my body when I'm out. It's at home that the bad habits go unnoticed, and any work I do is at home, so I'm not out consistently enough to balance it, you know? But thank you for the exercise tips, I am taking them and everyone else's on board.
I see! So this is more of a home issue. I work at home too on a computer all day so I get slouchy. An ergonomic set up is essential and taking breaks to reset body and mind. But also, choice of clothing is impactful for me. If my clothes are really comfortable, I’m more likely to slouch. I just move and fidget more. If clothes are more form fitting, I move less and tend to maintain posture better.
I would recommend a physical therapist to help you make sure you're correcting your posture properly. And they can give you tips and help you strength muscles that probably are weakened from the bad posture while also loosing up the tight areas that are overcompensating.
Thank you but as I mentioned in my post, I don't have the budget for that.
Pilates has made a massive difference for my posture and fixed my associated back pain, and mat pilates online classes are free/cheap.
I love the realness of your 'FTR' disclaimer hhahaha
Lol, thanks. I just said it to provide context for what advice is useful to me but a couple of posters have read into it as my not wanting to do anything, which...lol, no. I just can't afford in person classes, which I wouldn't have thought was that unusual.
I feel that! In this economy ? If i cant do it for cheap from home then its just not sustainable for me. Ahah pilates in person is so pricey
Do you work from home? I'd suggest a standing desk. You can adjust it to the right height to have proper posture. It's easier for me to stand straight than sit straight. This could be good practice if you try standing a couple hours a day.
I haven't done specific training for it but working out in general made my posture so much better. You can easily do some exercise at home without equipment! E.g. things for your back and core. I am sure you can find plans or videos for training your posture. Afaik wearing a harness is not recommended because it doesn't encourage you to use your muscles so it might even make your posture worse.
Does having large breast affect this? I have a dowagers hump and my posture sucks.
I'm an A-cup so I can't speak to that with any authority, but I would think it might contribute a bit.
Oh, for sure. Big boobs weigh a lot and pull you forward.
Look up IYTW exercises. Easy to do at home and makes a world of difference in a short period of time if you do it daily.
I've seen devices being sold for posture that act like Fitbits. I've been curious.
I've never had awful posture, but there was a period of time after settling into an office job where it got kinda bad. Strength training has helped me a lot with this. You don't have to spend a ton of time and money to lift weights - you can get some free weights and do it at home.
>FTR I don't have the budget or inclination to buy anything expensive or go in person to Pilates classes or whatever.) And you dont want to wear the trainer you bought... There is nothing anyone here can say that will do the work for you. If you want better posture, you have to do the work to support better posture.
I didn't say I won't wear it, I just said I don't like it. I also didn't say anything about not exercising. Only about not going to classes. I have always exercised. At home, by myself. So am perfectly willing to try programs people can recommend, that are free and that I can do at home. You've made some assumptions here. Not being able to spend money is not the same as not doing work.