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Bad Posture...Lordosis/Kyphosis

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  • Bad Posture...Lordosis/Kyphosis

    sup guys

    So I have pretty shitty posture. Growing up (19 now) I was always a bit husky and not really that active until I started lifting in high school. I have developed lower back lordosis and upper back kyphosis. So I know a few things I should be doing to correct it:

    - Make sure to have a balanced lifting regimen

    I follow a standard 5day split (chest/back/shoulders/legs/arms). So...I'm not sure if I meet this criterion. Technically I only have one "pulling" day (back day) and two pushing (chest/shoulders). Though I do have rear deltoid exercises on shoulder day, reverse pec fly machine and face pulls.

    - Stretch hip flexors, strengthen abs (but make sure you're hitting the abs not the hip flexors), stretch lower back, strengthen gluteus

    I could definitely stretch more, I never stretch. Like ever. lol. Also I think I should maybe incorporate hanging leg raises once or twice a week since I have no direct ab work in my split (I do front squat ass to grass though). Not sure if I should strengthen gluteus or not, I do ass to grass squats on leg day and my ass is already pretty donk lol.

    - Try to use perfect posture throughout the day

    Pretty absent minded about this. Never really remember to think about it.


    So given this...should I take all corrective measures above, maybe try incorporating Dante Trudell's "broomstick" shoulder stretch, and see what happens in a month?


    Or...should I go to a local Sports Physical Therapist. I've heard he worked with the Bruins and maybe the Sox. I'm willing to pay the $ if the service is the fastest course of treatment. Every day I let go by is another day my body has adjusted to my bad posture.

  • #2
    Yeah man go to a doc...

    My advice is...is it really kyphosis? Maybe you have FHP (forward head position) and if so, are you on the computer a lot?

    Try this exercise...stand next to a wall so your back is to it. Then slowly back up so everything is touching the wall (butt, upper back, head). Hands too, but only the pinkies. Stay in that position and make sure all 4 are touching for 2 minutes straight. After 2 minutes, come off the wall and start walking around like that. Keeps you aware of how straight and postured you really are.
    Max Muscle
    5020 Katella Ave.
    Los Alamitos, CA 90720
    www.MaxMuscleLosAlamitos.com

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    • #3
      wow that exercise was a real eye opener. I actually had to flex to get my pinkies to touch the wall, like I felt it in the top of lats and triceps. It was like a contraction to maintain that position.

      Then I tried walking and holding that posture as best I could, checked myself out in the mirror and I def looked better but still kinda like a tard lol. My chest was puffed up a bit and stuff although my back was def more erect.

      to clarify, the dude I'd be seeing isn't an MD. here's a link, tell me if you guys think it's legit.

      http://www.sportsandpt.com/index.cfm...line/pid/10269

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      • #4
        also @theroymccoy

        I checked out your website and if that's your dad he is jacked! you're looking pretty swoll too

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        • #5
          Any other opinions? Guess I should go see the PT?

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          • #6
            Yup, papa Roy (I'm Roy Jr.)

            Yeah that exercise...be consistent. Few times a day everyday. When you're doing normal day to day stuff it'll be burned into your head what good posture looks like. You look like a dork because you're uncomfortable but once you train your muscles you'll look as graceful as a gazelle.

            It sounds like your chest and shoulders are a lot more developed than your back. I'd suggest starting off your training week with back instead of chest and focus on squeezing your shoulder blades together on all your back exercises. Single arm back thickness exercises (DB rows, HS machines, regular machines, but always one-handed to focus the contraction). T-bar rows, instead of pulling at the elbow, shrug with your shoulder blades so you're only getting 3-4 inch strokes.

            Just suggestions...good luck.
            Max Muscle
            5020 Katella Ave.
            Los Alamitos, CA 90720
            www.MaxMuscleLosAlamitos.com

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            • #7
              I have the exact same problem and I feel for you. I am a programmer so I sit all day every day.

              Missing consecutive days of hip flexor stretching can be the difference between pulling 5 plates and literally not being able to walk for me.

              It is getting to the point where I can't keep up with how tight my hips get though...as in once a day stretching is not enough anymore.

              Completely removing squats from my routine in place of lunges has helped a lot though.

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              • #8
                I would change up your program and either knock down the push days or match them with pull days.

                In addition, on push days you should be performing some form of scapular retraction/external rotation movement as an active recovery between nearly every set of push. It is highly unlikely that you can get "too much" of this.

                For the lordosis, begin working on proper glute activation and, as you said, stretching the hip flexors.
                For the anterior core, begin with deadbug progressions. Here are the first three:
                Level 1 Dead Bug
                http://www.youtube.com/watch?v=ZdirU...layer_embedded
                Level 2 Dead Bug
                http://www.youtube.com/watch?v=sMMqP..._order&list=UL
                Double leg lower (ADVANCED)
                http://www.youtube.com/watch?v=IyFzR..._order&list=UL

                Additionally, Elliott Hulse has a helpful video that can help you with the lordosis.

                The Dante Broomstick is fantastic, but it isn't necessarily meant as a cure for kyphosis.

                Smitty Diesel's youtube channel with have TONS of helpful material for your scapular and shoulder area. Here is one of my favorite movements and a link to his channel:
                http://www.youtube.com/watch?v=5edR9...er_profilepage

                Again, just think tons of retraction work, external rotation, and lower trap activation work.

                I hope this helps, let me know if you have any questions.
                21 yrs. old
                NSCA Certified Strength and Conditioning Specialist
                Precision Nutrition Certified

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                • #9
                  "Completely removing squats from my routine in place of lunges has helped a lot though."

                  WATTTTTTTTTTTTTTTTTTTTTT
                  :preach:

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                  • #10
                    Originally posted by SkinnyMike42 View Post
                    I have the exact same problem and I feel for you. I am a programmer so I sit all day every day.

                    Missing consecutive days of hip flexor stretching can be the difference between pulling 5 plates and literally not being able to walk for me.

                    It is getting to the point where I can't keep up with how tight my hips get though...as in once a day stretching is not enough anymore.

                    Completely removing squats from my routine in place of lunges has helped a lot though.
                    Damn that's a huge difference... not being able to walk lol.


                    U plan to to add squats back in?

                    U still pull deads?

                    Sent from my Galaxy Nexus using Tapatalk 2
                    [http://www.truenutrition.com

                    -discount code: ADA774-



                    Buy the highest quality protein and other supplements at the lowest prices.
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                    • #11
                      great advice guys. I ended up scheduling an apt with the PT so we'll see what he's got to say. but I will definitely remember all of your advice. thanks for the help guys, i really appreciate it

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                      • #12
                        As a side note, I just learned that physical therapy was started by nurses during one of the world wars. They found that certain exercises and stretches helped soldiers with polio, which was somewhat prevalent at the time. Cray cray.
                        Max Muscle
                        5020 Katella Ave.
                        Los Alamitos, CA 90720
                        www.MaxMuscleLosAlamitos.com

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                        • #13
                          Originally posted by mister69 View Post
                          Damn that's a huge difference... not being able to walk lol.


                          U plan to to add squats back in?

                          U still pull deads?

                          Sent from my Galaxy Nexus using Tapatalk 2
                          I over exaggerated to make my point =). It is not so much a pain, as a dull constant ache. The biggest symptom is major strength loss. I literally will have a tough time bending over the sink to brush my teeth. My theory is that the tight hip flexors force my lower back muscles to bear all the load of anything I do, and cumulative fatigue sets in...thus the major strength loss.

                          No, I will never squat again unless I get back into powerlifting. Right now I am all about physique.

                          I am currently still doing heavy RDLs, but that is a relative term as I keep the reps between 8 and 10.

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                          • #14
                            I hear ya I've had my fair share of injuries .

                            I foam roll and stretch every day
                            [http://www.truenutrition.com

                            -discount code: ADA774-



                            Buy the highest quality protein and other supplements at the lowest prices.
                            Save 5% on all orders.

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