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Old 04-02-2006, 03:59 PM   #1
CoolRunning
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Fixing a hunchback

I'm 27 and pretty tall. As is kind of common amongst tall people, I have a slight hunchback. Let's just say it's from years of poor posture. I can get rid of 75% of the hunch by straightening my neck, but it's hard to hold for a long period of time.

I was just wondering whether it's possible to fix this hunchback through exercises or training. I don't expect to ever get ramrod straight, would just like to decrease it as much as possible.

Oh, and for why I want to do it...I didn't know how noticeable it was until recently. This girl (ok 40 year old married woman) I work with and I were busting on eachother and I told her that from the side she looked like an airport (flat). She told me I looked like a camel (w/ a hump). Now I kind of have a big nose, so I was expecting to hear anteater or something.
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Old 04-02-2006, 07:06 PM   #2
reyalp
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are you exercising already?
if not, you might be surprised what working your lats can do for your posture.
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your mission for today: increase the signal-to-noise ratio of your posts.

also:
do more deadlifts, squats, bench and rows.
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Old 04-02-2006, 09:26 PM   #3
CoolRunning
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Yes, I am working out regularly. My lats are pretty strong.
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Old 04-02-2006, 11:26 PM   #4
reyalp
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I went digging around....have you seen this article?
http://www.t-nation.com/readTopic.do?id=459846
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your mission for today: increase the signal-to-noise ratio of your posts.

also:
do more deadlifts, squats, bench and rows.
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Old 04-03-2006, 09:38 AM   #5
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Quote:
Originally Posted by CoolRunning
Yes, I am working out regularly. My lats are pretty strong.

Not trying to doubt, but how do you know your lats are strong? IMO, this is why you're hunched over...the only other explanation I can think of is your shoulders are overdeveloped, therefore thrusting your body forward...

Do tyou sit in front of a computer all day? You may have to reevaluate your posture at the workplace, i.e. proper chair setting, etc.
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Old 04-03-2006, 01:22 PM   #6
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Try sitting very erect when you're doing computer stuff or reading. In time, your body will readjust itself to normal posture.
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Old 04-03-2006, 06:31 PM   #7
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Quote:
Originally Posted by reyalp
I went digging around....have you seen this article?
http://www.t-nation.com/readTopic.do?id=459846

Please don't open the floodgates to trolls and jockies. Leave T-Nation out of this.
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Old 04-03-2006, 08:52 PM   #8
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ive read that push ups help improve posture, thats all i really know though.
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Old 04-03-2006, 09:20 PM   #9
reyalp
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Quote:
Originally Posted by brucevangeorge
Please don't open the floodgates to trolls and jockies. Leave T-Nation out of this.

I take it T-Nation is the cause of a lot of hate and discontent around here?
It was the 2nd link on google for "Correcting a hunchback," seemed pretty well thought out to me. I've never been there before, though.

This was like #1 : http://www.ruggedmag.com/index.php?t...ticle&i=17&a=5
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your mission for today: increase the signal-to-noise ratio of your posts.

also:
do more deadlifts, squats, bench and rows.
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Old 04-04-2006, 09:10 AM   #10
newbie81
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Quote:
Originally Posted by CoolRunning
I was just wondering whether it's possible to fix this hunchback through exercises or training. I don't expect to ever get ramrod straight, would just like to decrease it as much as possible.


Yes you can fix this

1. Do a lot of rows (bb/pendlay/db/...) & try to really squeeze the shoulders
2. Heavy Squat, again, squeeze the shoulderblades

The best exercise to roll back your shoulders is the Overhead Squat. This exercise is difficult to learn, but it will get your back straight.
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Old 05-31-2011, 01:05 PM   #11
JCADRIA
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Fixing it.

Have you Ever Researched Anything about This? - Your Muscles From Shoulders Might Be Weak Enough, And Need Vitamins And Calcium.. Do you Smoke or drink?

I read A Article That Most Hunched Back.. Comes Do Not Enough Calcium In the Bones there Fore , It makes your Shoulders go Forward.

This Can be Called : osteoporosis.

I'll recommend you Try and Drink some kind of Calcium Vitamins, Try To walk with your shoulders Up The most You can.. Although It may get tiring. ( Try to be Straight the most time possible) And It should Help out alot.

Right now Im trying to find the most Efficent Work outs To Fix A Hunch. So ill get back to you. With good work outs that might help.,,
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Old 06-05-2011, 11:53 PM   #12
Deadly_Ripped
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Yo, a hunchback isn't exactly just "bad posture." If you have health insurance, you should really get trained medical advice about fixing something like that. An orthopaedic surgeon or a licensed physical therapist may be able to prescribe exercises or a brace to wear at night. There may be MANY, MANY options but until seeking sound medical advice you may only see partial success, or your success may be far slower than it could otherwise be with additional advice.

Also, when it comes to specialists and doctors, if you don't already have a doctor you trust, then ask people for recommendations. Do not pick out of the yellow pages - most doctors are hacks.
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