Alpha Moth
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« on: August 18, 2008, 08:19:12 PM » |
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Hi,
My friend (girl) asked me how she could improve her posture since she has no idea, and unfortunately i have no idea either.She's tall (179cm or so) and says she has her back arched too much or something and has a bad posture. Is there any exercises or things she can do to improve this?
Cheers
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Muse_of_Fire
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« Reply #1 on: August 18, 2008, 08:45:48 PM » |
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Yoga, Pilates, ballet. Ideally all with qualified instructors.  |
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“Practice means to perform, over and over again in the face of all obstacles, some act of vision, of faith, of desire...” --Martha Graham “There is no learning without some difficulty and fumbling." --John Gardner "Fall down 7 times, get up 8." --Japanese proverb www.madparkour.com |
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Alpha Moth
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« Reply #2 on: August 18, 2008, 08:48:40 PM » |
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I'll tell her that, but is there anything she an just do at home or?
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Steve Low
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« Reply #3 on: August 18, 2008, 08:52:30 PM » |
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Generally for lordosis:
~Stretch hip flexors
~Strengthen ABS and hamstrings
~Activate/strengthen GLUTES and lower back
Depending on her athletic background or lack thereof it may only be one of these or all of them.
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Use the search function, please.
Any advice given is not to be taken as professional information either medical, training or nutritional.
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Alpha Moth
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« Reply #4 on: August 18, 2008, 09:05:56 PM » |
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She's not into athletic things at all.. She's not over or underweight either though. What can I tell her to do to stretch hip flexors, lower back strengthening and to toughen the abs and hamstrings? For glutes, just tell her to look here? http://www.bodybuilding.com/fun/glutes.htm |
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Alpha Moth
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« Reply #5 on: August 19, 2008, 06:09:40 AM » |
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is lordosis bending backwards kind of thing? she says she bends forwards more... how can she work on that ?
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Alpha Moth
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« Reply #7 on: August 19, 2008, 04:12:03 PM » |
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It'd be Kyphosis, what can she do for it?
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Casey "Loki" Kandel
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« Reply #8 on: August 19, 2008, 05:27:28 PM » |
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She can go to a chiropractor and ask to be recommended a special back brace that helps here keep upright. It wouldnt be anything embarrassing... I believe Ive seen braces that fit under clothes discreetly.
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The World. My Playground.
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The Architecture. My Inspiration.
The Fear. My Motivation.
The Sweat, the Scars, the Pain. My Proof.
My Name. Traceur.
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Alpha Moth
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« Reply #9 on: August 19, 2008, 07:22:22 PM » |
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It's not VERY bad, she's just very self-conscious, i don't really notice it, but I guess she does..
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Steve Low
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« Reply #10 on: August 19, 2008, 07:27:31 PM » |
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Work on scapular retraction: ROWS, any horizontal pulling, etc.
Basically, the fast way is to fix posture. This can be done by constantly reminding yourself to pull your shoulders back. Do it for a few days and you will get in good habits (and yes you will be sore).
Also, stretch thoracic spine... overhead squat work focusing on extension of the T-spine will help as well as putting yourself on something flat and raised to help stretch out the back and retract shoulder blades as well. A foam roller (lying down on it) is something useful.. (not to mention you can use it for your muscles too).
If it's congenital.. talk to a doc and see what they recommend with regards to exercise and such.
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Use the search function, please.
Any advice given is not to be taken as professional information either medical, training or nutritional.
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Casey "Loki" Kandel
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« Reply #11 on: August 19, 2008, 07:35:24 PM » |
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It's not VERY bad, she's just very self-conscious, i don't really notice it, but I guess she does..
Give her a hug and hold it so she has to arch her back. Do it every 5 mins and it may help her... and you... or not. This post was not serious but makes me feel like hugging someone. |
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The World. My Playground.
The Streets. My Home.
The Architecture. My Inspiration.
The Fear. My Motivation.
The Sweat, the Scars, the Pain. My Proof.
My Name. Traceur.
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Alpha Moth
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« Reply #12 on: August 19, 2008, 07:55:10 PM » |
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Work on scapular retraction: ROWS, any horizontal pulling, etc.
Basically, the fast way is to fix posture. This can be done by constantly reminding yourself to pull your shoulders back. Do it for a few days and you will get in good habits (and yes you will be sore).
Also, stretch thoracic spine... overhead squat work focusing on extension of the T-spine will help as well as putting yourself on something flat and raised to help stretch out the back and retract shoulder blades as well. A foam roller (lying down on it) is something useful.. (not to mention you can use it for your muscles too).
If it's congenital.. talk to a doc and see what they recommend with regards to exercise and such.
Is there row/ horizontal pulling exercises she can do at home/without going to a gym? I think in her garage is one of those machine with a few things that are for the arms, i haven't see it before. wait, i have a pic, here http://img525.imageshack.us/img525/9489/670511215548761xx2.jpg is that of any use to her? |
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Muse_of_Fire
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« Reply #13 on: August 19, 2008, 10:36:35 PM » |
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You can do rows and all of that stuff with a band. I imagine body rows would help too? lay a broom handle between two chairs for that.
As Steve said, just standing up straight is the best way to fix posture. lower belly is toned/engaged, drawing the pubic bone and tailbone towards one another, ribcage is "knitted" together in the front (imagine corset lacing) right in front of the heart, collarbones are broad, shoulders are gliding down from the neck, shoulderblade points are drawing down and towards one another. Through all of this, the spine is growing upwards and out of the body. The breath is filling the lungs from the bottom to the top, easily. Nothing is "clenching" or "freezing"/locking into place.
Most people think of good posture like a soldier standing at attention, with everything rigid and tense. They imagine that good posture is a position that you hold, when in actuality it is movement. All of those body parts are constantly cycling into positions, moving and shifting as the body moves and goes about its business. Good posture is a "happening," that is constantly going on in the body. It is not a "pose." Most of the movement is imperceptible but it is still movement and should feel dynamic, strong, and free in the body.
Yoga can help her find and activate these muscles: staff pose, mountain pose, tree pose, warrior pose, and bridge pose will all be helpful for posture. Bridge pose especially, but it is somewhat advanced so I would recommend starting small. yogajournal.com has a great resource for the poses in its "Pose Finder" menu. Be sure to read all of the instructions, indications, contraindications, and modifications for each pose before starting.
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“Practice means to perform, over and over again in the face of all obstacles, some act of vision, of faith, of desire...” --Martha Graham “There is no learning without some difficulty and fumbling." --John Gardner "Fall down 7 times, get up 8." --Japanese proverb www.madparkour.com |
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