I was at the gym today trying to learn proper dead lift form. We have anew trainer and I think he thinks I am a newbie bc I am so incapable. I cannot keep my back straight. It was sooo rounded and I could tell but I just couldn't get my body to do it right
I do think that part of what is going on is that my regular posture sucks (which my mom and dh have been on me about forever) and I have been having back spasms recently. I am going to get a hump. I need tips. I can straighten when I think about it but it is so uncomfortable I just naturally start hunching again.
Post by compassrose on Mar 30, 2015 22:41:51 GMT -5
I basically just remember that her shoulderblades were taped together with medical tape in a triangle to hold her shoulders squared. It worked really well though. There are also devices you can buy; just google 'posture corrector.'
I would go visit a PT to get some exercises you can work on to help with posture and strengthening exercises.
I had back pain in 2014. My PT gave me core strengthening exercises in addition to just looking in a mirror and practicing standing & sitting with good posture. Now I can tell when my posture is bad and I fix it right away. It feels more natural to stand/sit the good posture now... so there is hope.
PT, taping, maybe some graston to help break up scar tissue.
Also, if you're lifting with bad form, you need to be using extremely light weight. Focus on getting your form right before increasing weight. You probably know this though.
Post by daisybuchannan on Mar 31, 2015 6:20:22 GMT -5
I'd stick with a trainer so that they can be diligent with your form.
Think shoulder blades pulling in towards your spine, like you're trying to squeeze and hold a pencil in between them.
Also, don't try and reach too low with your deadlift. Flat back, and reach to your knees and back up. People often start with a flat back, get the weight to their knees, and then round their back to reach their toes. Having a much smaller ROM with perfect form is MUCH more beneficial than full ROM with bad form.
In addition to the above (and seeing a PT is probably the best thing you can do to get your muscle issues straightened out), the old-school walking around with a book balanced on your head really works. You can't do it unless you're standing up straight.