bad posture......

[Mgkeeper]

I have really bad posture. For any of you who have seen my other threads, you have probably guessed this is from me being a lazy bum for the past 5 yrs. I never did anything except sit down and me lazy. This has led to my bad posture. My back is starting to hunch and it looks bad. I want to un-hunch myself, and get good posture. Im not sure if these r related, but for some reason, my rips stick out. Like you know how they should be circular? Instead of curving in, my rips stick forward. I think it's caused by the bad posture. So if anyone has help for that too, that would be great. So in conclusion:

1. I need to know what exercises to do, to better my posture
2. Is my rib think related to the bad posture?
3. How do i get my ribs back in?

Ya I know. Im one messed up guy. But I'm trying to change, so any help you guys can give is great.....

[ralex5]

If you have bad posture then your back is probably weak as well. There are tons of back exercises you can do, but I don't know of many you can do without going to the gym. But I do know that to have stong support for your spine you need to work abs as well as your hamstrings and thighs which connect near your lower back. I have no idea about the rib thing though. You may want to go to google and search for back exercises.

[Jaster]

Row Row Row your Back!

[Vas85]

I also think of it as another method to solving this problem. I dont think its so much a weak back, but a 'habit'.

If you had a habit of sitting with a back straight and mentally always noting yourself to stay straight then eventually it wil become like second nature and you will do that without thinking about it (an example analogy is a manual car, after a while you shift everything without even paying attention to it or noticing... second nature). Likewise with developing the bad habit of slouching around. Just a matter of time and constantly noting to yourself to keep it straight and it should before ou notice it be something you normally do.

[threenorns]

so far, follow all the advice: build up your back strength with rows and hyperextensions, make a conscious effort to maintain good posture, and i'd also add you should build up ab strength, as well - a good percentage of lower back problems are caused by weak abs.

you might want to get checked for scoliosis, kyphosis, that kind of thing, too, just to rule them out.

[drdjsmm]

What type of bad posture do you have?

Slouching forward? Strengthen low back muscles, strengthen rhomboids and stretch pecs to bring your sholders back, strech psoas so you're more upright.

Practice good posture while sitting - sit away from the back of your chair, make your back straight, hold your arms at about a 20 degree angle away from your body (abduct shoulder) and stick your chest out forward, hold this 10 seconds, relax, and do again for 10 times, do that twice a day for a while and you'll notice a difference in posture.

Ribs are another thing - could be genetic, could be other things, need to know how old you are to be more specific.

[CF-OC_gal]

Adding to all this - stretch your lower back. In the fitness test that is done for the general population that identifies areas of risk or concern, lower back flexibility is measured ( your reach when seated bending forward at the hips) . A flexible spine is a healthy one.

[smm3]

Not only stretch your lower back, but everything else.

A habit of bad posture will cause the chest to be tight (shoulders rounded forward) and the abs to be shortened (slumping forward). Also, if sitting a lot, your hamstrings are more than likely to be very tight. Most of your neck muscles are probably in need of attention on top of that.

I would recommend a visit to a massage therapist and let them have at you. After that set aside about 15-30 minutes a day to stretch, especially after all these back and core exercises you are going to be doin.:

[Bronco]

I don't know much infor about you. Other than your tall from one of your previous posts.

I agree with the others on back being very important for posture but also yoru rear delts..

Like someone else asked it also depends on what kind of bad posture.

Do you generally have weak bones? You may wan to consider a calcium sumpliment or increase your intake of milk.

[veggieboy]

Just do the following exercises and you'll be fine.

1) Place hands behind your back, interlock your fingers and pull them as far back as possible. Hold the position for a few seconds, return to original position.

2) Raise your hands above your head and breathe in. Breathe out and bend down to touch your toes. Dont bend your knees. Hold, return to original position.

3) Lie down on your stomach and keep your hands just below the chest. Breathe in and arch your back until your hip's off the floor. Hold, return.

4) Lie on your back and raise your legs above your head. Slowly move them until they're way behind your head, with toes touching the floor. Hold, return.

Do these exercises, and your posture will improve in just a week. Within 2 days, you'll feel totally different while walking, sitting and even while lying down.

[Merrida]

It could be structural. If this person has kyphosis, and depending on age, this can't be "reversed" just through simple exercise. If this person is accurate in their assessment that this is truly a "posture" issue, not a structural integrity one, then yep, it's about some stretching and strengthening.

I'd be cautions with hyperextensions without knowing any history of severe lordosis (which sometimes accompanies kyphosis).

People forget about their chest holding them upright as well and can "accidentally" overtrain their back. Train both sides equally to provide equal support. Your chest holds you up.

Great tip: Do NOT stick your shoulders back. Instead use the image of trying to get your sternum UP towards the ceiling, and depressing and supressing your scapulae.

Oh and don't forget: Strong ABS are KEY!