exercise for posture

[brocato]

hello, I am in need of a proper workout to fix my posture. I am 6'3 and have a hunchback as a result of not paying attention to my posture for a long period of time.

also is core workout as important as lower back workout to maintain proper posture?

[ChosenGenetics]

hello, I am in need of a proper workout to fix my posture. I am 6'3 and have a hunchback as a result of not paying attention to my posture for a long period of time.

also is core workout as important as lower back workout to maintain proper posture?

Exact. Same here. I'm eager to hear some good replies to this!

[Jrn888]

I usually pick up some 50's stand up straight roll my shoulders back stick my chest out and do a lap, works for me!

[zivot]

I usually pick up some 50's stand up straight roll my shoulders back stick my chest out and do a lap, works for me!

Are you talking about dumbbell farmers walk?

[zivot]

I used to have posture problems as well but much of that had to do with bodyfat. Regardless, once I started to do the Olympic Lifts and regular deadlifting, my posture improved tremendously without putting any conscious effort into changing it. Any core and spine stabilization exercises should assist in this. Deadlifts, power cleans (if you can, equipment and technique, do them), back squats, strict press (i.e. standing military press), etc.

[auswest]

I would have though deads and squats would be a good choice as the main focus is on keeping your back straight and perfect form

[ironbeck]

I know this sounds corny...but it will work I promise. Basic yoga stance and hold it for 15 min, teaches you to stand on the balls of your feet with correct back posture. Personaly I would like to get a pair of those boots you hang upside down in.

[DangerDave]

I agree with all of the above. I have trained for years but for the first few years I was riddles with back pain and other pain related to core strength imbalances. what remedied my problems was: first I did pilates for about a year ( the movements in pilates are generally similar to those in yoga). Pilates really aided in strengthening my core and fixing my posture. second I spent months doing only compound movements in the gym. deads, squats, bench, military press, pull ups and lunges. At low weights slowly increasing. I

I really believe that the above gave me the foundation I have today. I still do a few core pilates stretches at the beginning of every workout 4 times a week to maintain

[HawaiianPride.]

Without seeing you in person, it's difficult to provide more specific and accurate advice. However, I deal with this issue on my clients on a day to day basis. The nickname "hunchback" has direct correlation to upper cross syndrome. This is simply a muscular imbalance of which many people both extreme bodybuilders and people that simply train suffer from. Your chest, anterior delts, and internal rotators are all over-powering all of the muscles that retract the scapulae and shoulder. Pulling movements are the solution. Rows, pull ups, chins, bent over flys. You need to strengthen all portions of your trap, rhomboids, and rear fibers of the deltoid. To increase your rehabilitation process, cut your pressing volume in half and double your pulling volume. This applies to all exercises that involve the pecs, anterior delts, and upper trap. In addition, focus on standing tall and pulling your shoulders back in everyday activities. Good luck.

[brocato]

thanks to everyone for all the info.

Hawaiian, I looked up the term you used "upper cross syndrome" and that is exactly the problem I am having. thanks for the tips will be applying the specific trainings to my workout hopefully it will be fixed soon.

[RaginCajun]

thanks for the answers yall, i suffer from the same problems.