Posture help

[SmoothTalker]

Hey DJ's, I'm hoping someone here can give me some tips on how to fix my posture.

I think I have 3 main problems: 1)Hips/Lower Back 2)Shoulders 3)Feet

1) I have a very weird posture when standing/walking. The top of my hips moves forward and the bottom moves back. This sort of results in my ass sticking out,in my lower back having a very significant concave curve, and my belly to stick out. To get an idea of what this sort of looks like, think pregnant woman. Not only does this look bad, but it's an unnatural position which makes my back tired after standing for fairly short periods of time.

I think this is partly due to how much time I spend sitting, which is a lot. However, I seriously cannot reduce that anymore, because between class, getting to school and home, and homework, that's a minimum of like 8 hours of sitting per day.

What should I stretch and or strengthen to reduce or remove this effect? I can force the more normal posture by squeezing my glutes and consciously pushing my hips forward, but that's not something I can hold all day.

2)My shoulders are messed up in that they sort of point forward instead of out. On a related note, the joints there are probably a bit messed up too, as I get this odd sort of rough jumpy motion in the tendons when trying to bench press with proper form. If instead I bench press by bringing the bar almost to my neck instead of my chest and keeping my elbows out, this doesn't happen.

3) My right foot has a weird tendency to point ******d whenever I stand, walk, or run, while my left foot points forward. I use to think that this was due to different leg lengths, but the doctor has said both my legs are the same lengths, so I really don't know.

Basically any stretch/exercise suggestions or any other tips are welcome.

Thanks.

 

[Zeal]

I have some posture issues of my own. I've been looking into taking some classes involving the Alexander Technique.

http://www.alexandertech.org/

 

[wolf116]

Do you go to the gym?

 

[mrRuckus]

Search testosterone nation for "neanderthal no more."

 

[The Bat]

So basically you a girly posture.

Easy fix. Work on your core abdominal muscles. This doesn't mean do 200 sit ups. It means do exercises that strengthen the core. One exercise I often do, and has worked great, is holding myself horizontally with my feet on a bench and my hands on a medicine ball. Find a bench, rest your toes on the bench, hold a giant medicine ball on the surface, put your hands on the ball, and hold the position for 30 seconds.

To better illustrate, picture doing a regular push up. Now insert the bench on your toe end, and medicine ball near where your hands are.

 

[SmoothTalker]

Yes, I do work out and have been for years. I think this might have something to do with it, maybe I've made some muscle overly tight?

As for abs, I'll try that, but I already to a fair bit of ab work, with resistance, so my core should be fairly strong.

 

[mrRuckus]

Hello? Knock knock. I gave you all the answer you need. Why are you asking more questions that are answered in that article?

Your hip flexors are tight. Your quads may be tight. Your glutes and hamstrings likely need strengthened. Rebalancing this strength and flexibility will pull your pelvis back into alignment. With your pelvis back in proper position, your shoulders won't slump forward to maintain your center of gravity.

As for your core, it's not that important. If anything your LOWER abs need strengthened because they help pull up the front of the pelvis and are much harder to hit than the top ones. Look into things like reverse crunches, though really the hip flexors are the main culprit most likely.

I'm fixing this same posture right now. I have a desk job and i get up a few times a day and stretch my hip flexors out. Sitting they're locked tight all day. Don't bother with any of this if you're not going to change your habits and sit in better posture. Keep your chest up and your shoulders back.

 

[wolf116]

I appreciated the link mr R