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  • About improving posture



    Hey,


    I suppose there is no primer on improving posture? I know there is an article on what actually is a good posture but I'd like to know more about how to specifically improve my posture.


    What are all the factors affecting posture? What kind of exercises I could do to improve those factors? Any personal tips or just link to a decent guide would be appreciated.


  • #2
    1



    To follow on from the primer:

    http://www.youtube.com/watch?v=-yYJ4hEYudE


    You just have to be diligent. It takes a lot of time to retrain yourself out of decades of bad posture.


    Strength training your back muscles will also help.

    The "Seven Deadly Sins"

    Grains (wheat/rice/oats etc) . . . . . Dairy (milk/yogurt/butter/cheese etc) . . . . . Nightshades (peppers/tomato/eggplant etc)
    Tubers (potato/arrowroot etc) . . . Modernly palatable (cashews/olives etc) . . . Refined foods (salt/sugars etc )
    Legumes (soy/beans/peas etc)

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    • #3
      1



      Alexander Technique works wonders. It doesn't have to take ages and you don't have to do it by yourself. If your posture is bad how do you know when you have a good posture? You could just be cultivating a new bad habit.

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      • #4
        1



        Both yoga and pilates can help to improve posture by strengthening the core and making you more aware of how you are holding your body throughout the day. For me, the biggest impediment to good posture is remembering not to slouch, and I find that regular practice of either discipline reminds me to sit or stand correctly.

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        • #5
          1



          My two cents


          1. lookup 'esther gokhale' as referenced by mark. there is a youtube video of her, somewhere, talking to google employees. it is very good.


          2. deadlift once a week. be sure to bend the knees, keep the back straight, etc. don't do a rounded back deadlift. also, work into it gradually, as it will make your hamstrings VERY sore if you overdo it the first time.


          put the two together and BAM, you have good posture. My wife commented the other day that i seem taller.

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          • #6
            1



            http://www.marksdailyapple.com/improve-posture/


            She seems to have a different take on pelvis position, one that I actually find more comfortable...but then am I just stuck on a bad postural rut??

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            • #7
              I used to be a Massage Therapist and in Canada an MT is trained in postural assessment, but despite all the theory and attempts to correct my own postural imbalances never succeeded until I started using kettlebells for strength training. There are some interesting studies re: kettlebells and correcting muscular imbalances (upper/lower cross syndromes) that you could probably find on the internet.

              I had previously done many other activities such as yoga, martial arts, strength training, pilates, etc. but none of those compared to the benefits I've reaped with kettlebells.
              Last edited by Scrogs; 04-17-2010, 11:09 AM.

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              • #8
                try http://www.tmuscle.com/ALSAuthor.do?...pager&pageNo=3
                There are a number of articles by Mike and they're pretty obvious by the titles; really useful!

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                • #9
                  Links re: kettlebells, upper/lower cross syndrome and posture

                  http://doctorsfitnesssecrets.com/?page_id=56

                  http://doctorsfitnesssecrets.com/?page_id=62

                  http://doctorsfitnesssecrets.com/?page_id=58

                  http://www.articlesnatch.com/Article...ic-Pain/949331
                  Last edited by Scrogs; 04-17-2010, 01:49 PM.

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                  • #10
                    Thanks for the link Paleo Butterfly Boy - excellent resource!
                    Sometimes you need to be told the truth in order to be able to see it.

                    My journal

                    I see grain people...

                    Exist in shadow, drifting away.

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                    • #11
                      Imagine an eye blot attached to the top of your skull. Then imagine that some one has a cord tied to it and is pulling you up all day. Then let yourself respond to the imaginary tug. Come back to that thought throughout the day.

                      Similar concept as keeping abs tight all day.
                      Tayatha om bekandze

                      Bekandze maha bekandze

                      Randza samu gate soha

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                      • #12
                        Best resource I've found:

                        http://www.tmuscle.com/free_online_a...no_more_part_i
                        A steak a day keeps the doctor away

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                        • #13
                          +1 on Kettlebells! My KB instructor is PICKY about form and it is great! She has said, if you want good posture, do KB (with correct form - hard to get on a dvd, not impossible!)

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                          • #14
                            Hey fit4lifegal, So glad to hear someone else also gets the postural benefits of kettlebells. I myself love them and consider them much better than movements that isolate muscles during strength training. Have you tried some of the Shovelglove or sledgehammer workouts? I don't yet have much experience with them (1st workout earlier this week was awesome) but Timothy has a great thread going. If you like kettlebells you will probably enjoy. They seem to go together like yin and yang.

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                            • #15
                              Mike Robetson is AWESOME! I live in Indianapolis and I go to his gym. He and Bill Hartman are my trainers and write my programs. I'll tell you what, they are able to asses and correct just about any problem. For what it's worth, I would read their stuff and contact them with any questions. They know what they are talking about!

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