***DISCUSSION*** How much does posture factor into a developing physique?

[gbrice75]

This is a topic I've been giving a lot of thought to lately, so I figured it might be fun to post it up here and hear other's opinions/thoughts.

When I say 'developing physique', I don't just mean with regard to the effort put forth to develop a physique (i.e. bodybuilding), but rather a 'developing physique' as in adolescent growth through adulthood and beyond.

I have very poor posture. Always have. I walk (and stand naturally) slightly hunched, with the tendency to allow my shoulders to slump/slouch forward, contributing to the illusion of an overall smaller physique. I'm somewhere in between Thoracic Kyphosis and Forward Head (see image below).

When I worked with Nark, one of the issues we worked to address was reconditioning years of poor posture which I believe has affected muscle - and to a greater degree - skeletal development.

A 'good/proper' posture is defined as a straight spine, chest out, shoulders back (refer to image). I have a strong back relative to my muscle mass, yet I have very little width (relative to my hips/rest of my body) and even less thickness from a profile view. I have friends who have excellent posture, and as a result (genetics aside), a much better developed upper back... wider, thicker, simply more 'spread out' vs. 'sucked forward'.

You'll see a lot of guys (usually kids) at the gym who work mainly on chest and arms (whatever you can see) but pay little mind to back, and as a result, also have this look. A strong back pulls everything back as your chest won't overpower your back. However, in my case I still have that look regardless of a relatively strong back. I believe poor posture (particularly during development into adulthood) is the prime culprit.

Thoughts? Please discuss.

[RaginCajun]

Great discussion GB!

I have shitty posture, I'm always leaning forward.

My back snap/crackle/pops all the time, hyper mobile joints that never stay in place.

My hips are shifted, thus making one long seem longer than the other. Pain in my left hip.

Looking forward to responses and ways to correct this

[zaggahamma]

very interesting and i feel i have a similar issue

always trying to correct it consciously

[Times Roman]

my back is like a cork screw, so i"m limited.

the lard ass pic is a little strange loooking. and the sway back (part of what i have) is portrayed by a guy that doesn'tt have it, but is trying to compensate for it. the reality is my shoulder blades are vertically off center more so than my ass, but I don't have to lean back like in the pic to do it. and because my shoulders are back too far, my head has a tendency to lean forward a bit.

it does impact progress, as it creates an innate weakness in the back structure, and makes, for me, the larger compouunds, like deads and squats, very difficult.

[RipOwens]

Very good topic! My posture sucks as well ...hard to guess what I am but I know my spine ain't straight. Neglecting the back does tend to roll the shoulders forward giving that hunched over look. I've always hoped strengthening my back and adding mass would help me, ... that and sitting up straight.

[austinite]

Good posture is rare. I don't see good postures often. But yes, good posture certainly helps with your form at the gym and it's effectiveness over the years.

[kelkel]

Balance is everything both in bodybuilding and just plain posture. Consider chiropractic care as well as it may help with certain issues.

[RaginCajun]

Balance is everything both in bodybuilding and just plain posture. Consider chiropractic care as well as it may help with certain issues.

Chiro helps but my joints go right back out of place quick.

I am wondering if my weak hamstrings are one of the culprits.

And I have shitty balance

[cj111]

My shoulders roll in, trying to do scap wall slides lately to fix the issue but man I got bad shoulders from sports, sucks beans

[bethdoth]

I feel it does effect development because as everyone has indicated poor posture causes pain, weakness, unbalanced. I have been trying to work on my posture and also work muscles that I used to never work, like lower back. Posture has become even more important for me because my spine and shoulders are so messed up. Broke my neck on my motorcycle on the race track in 06 (had c5 and c6 fused and c7 is still herniated) and fractured my L4 putting up a tree stand in 1989 and now have arthritis there. So back pain, tingling in my arms etc... is pretty much part of my life now. I feel good posture would help with some of this.

[gbrice75]

Great discussion GB!

I have shitty posture, I'm always leaning forward.

My back snap/crackle/pops all the time, hyper mobile joints that never stay in place.

My hips are shifted, thus making one long seem longer than the other. Pain in my left hip.

Looking forward to responses and ways to correct this

Same here (I'm assuming) ... something is going on where I notice that in all pics where I'm standing straight (as far as I can tell), I appear to have one leg longer than the other and I'm always tilted to one side. Tbody pointed this out a couple of years ago, and he was right. Something is seriously off with my body. Maybe a defect, maybe not.

very interesting and i feel i have a similar issue

always trying to correct it consciously

Me too, but it feels SOOO forced after 35 years of my natural (poor) posture. Like you said... it's always consciously.

my back is like a cork screw, so i"m limited.

the lard ass pic is a little strange loooking. and the sway back (part of what i have) is portrayed by a guy that doesn'tt have it, but is trying to compensate for it. the reality is my shoulder blades are vertically off center more so than my ass, but I don't have to lean back like in the pic to do it. and because my shoulders are back too far, my head has a tendency to lean forward a bit.

it does impact progress, as it creates an innate weakness in the back structure, and makes, for me, the larger compouunds, like deads and squats, very difficult.

I don't find I have trouble with lifts per se, but like I said earlier, I do believe it had a negative impact on the development of my skeletal structure which supports all our muscle mass, so by default, I have an inherent weakness.

Very good topic! My posture sucks as well ...hard to guess what I am but I know my spine ain't straight. Neglecting the back does tend to roll the shoulders forward giving that hunched over look. I've always hoped strengthening my back and adding mass would help me, ... that and sitting up straight.

That's the problem for me... I can't seem to add any mass despite relatively good strength (I know there's not a direct correlation between strength and hypertrophy, but still...). I have the shoulder width of a girl. I mean, I'm literally shaped like a barrel... my shoulder span is barely wider than my hips (which are also unfortunately wider than average for a male). This is why my shape is so odd when you look at the whole package... and I'm trying to correct it as best as possible via proper posture. I realize some/a lot is genetics, but that can't account for everything. I've seen guys with narrow shoulders who still have the 'bodybuilder' look, even when they're not necessarily huge and massive.

Good posture is rare. I don't see good postures often. But yes, good posture certainly helps with your form at the gym and it's effectiveness over the years.

^^ this

Balance is everything both in bodybuilding and just plain posture. Consider chiropractic care as well as it may help with certain issues.

I hate going to doctors and I'm annoyed with TRT follow up as it is, but you're right - as important as this is to me, I should check into a chiro just for some kind of 'diagnosis' if nothing else. It'd at least be nice to know what's doing.

My shoulders roll in, trying to do scap wall slides lately to fix the issue but man I got bad shoulders from sports, sucks beans

Sucks man... but you appear to have a really good physique... wider up top, that's really all you can ask for.

[zaggahamma]

yoga??

[gbrice75]

^^ I'd do it!

[zaggahamma]

^^ I'd do it!

i bet it would help...i know we have it on the WII so nobody will have to know

[gbrice75]

i bet it would help...i know we have it on the WII so nobody will have to know

Lmao!

[Zodiac82]

this is more along the lines of what I was asking in one of my threads
http://forums.steroid.com/showthread...s#.UUjm8u5Z69M
my right shoulder kind of slumps toward but my left doesnt so I've been tryin to consciously keep it back or "locked" in place to create somekind on mind/body memory

[RaginCajun]

bump!

i def need to work on my posture

what are exercises and things i can do to help out leaning forward, shoulders inward, instead of shoulders back, chest out!

[cj111]

what are exercises and things i can do to help out leaning forward, shoulders inward, instead of shoulders back, chest out!

Which one are you ? You lean back chest out?
Try scap wall slides, I got a chiropractor friend and basically said its one of the best ROM exercises for the shoulder. I try and do them but don't always remember. Really shows you how tight your muscles are or aren't

[RaginCajun]

i am the lean forward, shoulders/chest wants to pull forward.

yes, my chest is really tight and it pulls everything forward thus making me looked hunched over some.

sitting at a desk all day does not help! i have been thinking about gettin one of those big rubber balls to sit on at points through out the day to make me sit up straight!

[zaggahamma]

Which one are you ? You lean back chest out?
Try scap wall slides, I got a chiropractor friend and basically said its one of the best ROM exercises for the shoulder. I try and do them but don't always remember. Really shows you how tight your muscles are or aren't

great post

i youtubed and saw the exercise....looks like a warmup type exercise...kind of like the rotator cuff warmup/prevention type moves

think i'll try....how often do you recommend..also i saw one guy going below parallel on the way down and one stop at parallel

[GirlyGymRat]

i am the lean forward, shoulders/chest wants to pull forward.

yes, my chest is really tight and it pulls everything forward thus making me looked hunched over some.

sitting at a desk all day does not help! i have been thinking about gettin one of those big rubber balls to sit on at points through out the day to make me sit up straight!

Put one shoulder against a wall and lean into wall.

Another one is in a corner arms bent chest high. Feet together, lean towards corner and hold for 5-10 seconds. Repeat 10 times.

[RaginCajun]

Put one shoulder against a wall and lean into wall.

Another one is in a corner arms bent chest high. Feet together, lean towards corner and hold for 5-10 seconds. Repeat 10 times.

thanks!

i need someone to pop me everytime i hunch over. i am not always aware of it.

[Zodiac82]

Put one shoulder against a wall and lean into wall.

Another one is in a corner arms bent chest high. Feet together, lean towards corner and hold for 5-10 seconds. Repeat 10 times.

when u say lean in....do u mean sideways or like in between a doorway leaning forward with one shoulder then switching

[cj111]

also i saw one guy going below parallel on the way down and one stop at parallel

If you can go down, keep on going, more ROM the better...Whole point is to keep your elbow and hand on the wall throughout the movement...If you squeeze at the top and really control it on the way down its a pretty intense feeling .

[cj111]

I had a torn rotator cuff from hockey, and when I do them its easy for me to tell that shoulder is ****ed. I cant keep my left hand against the wall lol, I can push it to the wall with my other hand , let go and it just decides to move away... stupid injuries

[zaggahamma]

I had a torn rotator cuff from hockey, and when I do them its easy for me to tell that shoulder is ****ed. I cant keep my left hand against the wall lol, I can push it to the wall with my other hand , let go and it just decides to move away... stupid injuries

wow...sorry to hear..i couldnt imagine...it looked real easy just observing but yes i hear ya on the injury

[flinch]

I have heard from multiple chiros that a lot of the issues with bad back posture stem from tight or weak hamstrings

[zaggahamma]

I have heard from multiple chiros that a lot of the issues with bad back posture stem from tight or weak hamstrings

actually makes a lot of sense

[Hulking2016]

If my elbows always pop what does this mean!!!!!?????

[zaggahamma]

If my elbows always pop what does this mean!!!!!?????

Your elbow may make a popping noise because of the following: inflammation, joint injury, ligament injury, muscular injury, or something getting caught in the joint. Other possible causes of the popping noise may not be related to the joint itself, but to some of the tendons not sliding with motion as they should. In this instance, the tendon gets stuck and when it moves to where it should be, a popping noise can be heard.

You should consult with your primary care provider to rule out joint problems which may cause problems when you are older.

re: share and care via google

[Hulking2016]

Your elbow may make a popping noise because of the following: inflammation, joint injury, ligament injury, muscular injury, or something getting caught in the joint. Other possible causes of the popping noise may not be related to the joint itself, but to some of the tendons not sliding with motion as they should. In this instance, the tendon gets stuck and when it moves to where it should be, a popping noise can be heard.

You should consult with your primary care provider to rule out joint problems which may cause problems when you are older.

re: share and care via google

Thank you

[krugerr]

I feel like Im more like the Lumbar Lordosis, I also seem to lean to my right as well, giving the appearance of lopsided-ness.
Ive been trying to correct it conciously, standing up straight, rolling my shoulders back, and 'feeling' it in front of the mirror with my eyes closed, once it feels right, open and see how close I am, then I correct it if I need to, and just feel it. Been doing this for a few weeks now and it does seem to have made a difference to my posture.
When Im standing for long periods though, like at work, I do feel my lower back/hips start to push forward, this causes a bit of pain sometimes.