Improving posture

[Rich_2k3]

What are the best ways to improve ur posture?

 

I find that I slouch quite abit with my back bent. This is a very common problem, and u'll find that most ppl dont have a proper posture.

 

A good posture is back straight, chest out and shoulders down and relaxed. Stand in front of a mirror and attain this posture, u'll probably find this feels unatural, but infact its how u should be standing.

 

Standing in a good posture makes u look much fitter and more confident and also is excellent for ur back and will help prevent back problems in later life.

 

Other than remembering to hold a good posture as u go about ur life are there any exercises that will help to improve it?

 

I think having a good posture is very improtant throughout life, for fitness but also for generally leaving a good first impression on ppl. U look at any sportsman or athlete and u'll find they have an excellent posture, with there backs straight, there shoulders relaxed and there chest out, its an excellent sign of fitness.

 

Can anyone help plz?

Edited June 17, 2004 by Rich_2k3

[BritNoob]

Yes, I'm very self concious of my own awful posture, I always have been. I'd like to hear some advice on how to improve it.

[Rich67]

Posture is a combination of muscular conditioning and a learned "ability". You have to consciously start to carry your head up, pull your shoulders back and turck in your stomach. To help you carry yourself better, work out and do many ab/lower back/chest/upper back workouts. Don't concentrate solely on bench pressing (big chest, shoulders roll in then). Do pullups and barbell rows to build the upper back, leg raises for the abs and back hyperextensions for the lower back. You'll be on your way to a better posture soon.

[aes]

I think my bad posture is one of my biggest obstacles in my Katas. I tend to slouch in my desk at work and this has led me to hunch forward a bit too much even when I consciously fix it.

 

What this seems to do is put my weight a bit off balance when I do a turn on my heels etc and this causes me to wobble needlessly. I have been working on fixing this but gee it is hard to teach an old dog new tricks.

[WhiteBelt]

Muscle imbalance can cause bad posture. Follow Rich's advice but remember to keep it balanced.

 

ie. over developed abs and a weak back can lead to slouching forward.

[Ironberg]

When you sit in chairs, make conscious efforts to sit up completely straight. Don't get wierd around friends, but sit up during classes maybe, or at your desk, etc. This might help.

[Rich_2k3]

How long does it take to restore a good posture, if u do everything correctly?

[delta1]

Posture is a combination of muscular conditioning and a learned "ability". You have to consciously start to carry your head up, pull your shoulders back and turck in your stomach.

 

Yes! To add to that, you have to practice awareness- what Taiji calls 'living in your body'. Most of us go about our lives in a dream world, experiencing very little either externally or internally. Start developing an internal awareness, be consciouse of your body and how each component feels. As you become more aware, you'll probably find that the slouch is actually uncomfortable.

 

A good exercise is a simple meditation. Stand in a horse stance, feeet just slightly more than shoulder width. Toes point forward, knees out and bent so they are just over the toes- but NOT past the toes. Tuck your tail bone slightly, but not so much the pelvis is thrust forward. Let your arms hang at your side, shoulders relaxed and rounded. Now, straighten your backbone naturally, head erect and chin slightly tucked, eyes facing forward. Your spine should feel like a stack of dinner plates, totally self supporting.

 

Now, clear your mind and start to inventory your body for tension. Start at the top of the head and work down, focusing on each major muscle group. As you find tension, allow it to relax. Don't try to force it, as this will only build tension. Allow it to relax. Only the muscles in your buttox and legs that are required to support your posture should have tension. Do this inventory several times, each time focusing on smaller muscle groups. Allow your weight to settle in, you'll feel like you are being pressed into the ground. Now, without comeing up and destroying this rooted sensation, immagine a bunjee chord attached to the top center of your head, gently pulling you upward. You should feel a stretching sensation in your spine. Hold this posture.

 

This will develope posture, and the small muscles that are actually used to maintain it. It also is a good exercise to teach relaxation. But mostly it teaches what good posture is, and how it feels. It is the first step toward actually 'living in your body'.

[marellocherry]

I know I've just mentioned this in another thread but gymballs are great things. Unless you get your body inot correct posture you cannot possibly stay on the dam things!

 

If you use it regularly you'll strengthen your core skeletal muscles, which are the ones that actually hold everything together. The muscle groups we work out in the gym are the big muscles used for movement.

 

If you can't be bothered to do all the daft looking excercises on it, then either do sit ups off it, or put your feet on and do press ups like you would off a chair. That way you're working both those types of muscles at once (and it's a very good workout!)

[markusan]

I'll go with delta1. You can strengthening all the muscles you like, unless you are mindful of your posture you will just develop strength and still slouch. In fact many strengthening exercises will shorten your muscles and damage your posture unless you also strength the corresponding antagonist muscles and stretch a lot. Do delta1's exercise, (you can also do it sitting at your desk or in seiza) and when you are walking or sitting during the day imagine you have a string tied to the crown of your head pulling you skyward, neck straight, back straight, chin a little tucked. and stay mindful of your posture as long as you can, and when your attention drifts just bring it back. It's mind as much as muscle.