How can I improve my posture?

[4speedy]

When I walk past a store window and see my full length reflection, I am always struck by how bad my posture is.  I know I need to push my shoulders back, rotate by hips in and pull my bellybutton back to my spine.  But I’ve walked the other way for so long that when I do all this, I feel off balance and my core gets tired quickly.  I’m not sure what exercises to do to correct my issues, or if there is a a particular expert (physical therapist?) who would handle this.  I’ve had a bad back for a while which I think is tied to my bad posture, so I’m not sure if this would qualify for insurance covered therapy.  I definitely want to get on the right track so I age better.  Any ideas who or what could help me?  Are there even posture training back braces or anything like that?

[sonrisa]

Something that helps me get my shoulders back: pretend you are doing snow angels while standing up. after about 10, my body is more ready to straighten up than if I just try to push the back from slumped over.

[macmars45]

I went to PT for back problems 10 years ago or so. When I did that I started standing in front of a mirror for x amount of minutes a day (increasing daily) to show my brain what correct posture looks like and build up core muscles. That helped a lot.

[puppylove64]

Ok so I was having terrible pain in my shoulder and went to a orthopedic doctor. He said it was actually my neck curvature was bad. It was called military neck. Seems like a lot of people are getting straighter necks and terrible posture from looking down at phones and having terrible posture at desks all day.

So there are a lot of things to do to help. I went to physical therapy and chiropractor for a while to help get better. My insurance covered it because it was causing nerve pain in my shoulder. I felt like I couldn’t correct my posture on my own. The muscles have gotten so used to being in poor posture it is hard to retrain. The physical therapist showed me some stretches to help relax my shoulders and be able to even hold them up. You also need more core strength to stand up straight. Overall, Google some stretches, but it isn’t just “stand up straight.” You need to work on core strength, some yoga, probably door stretches, better posture while sitting, staying off your phone, and a chiropractor really helped loosen me up enough to even begin standing better. It is a very long journey to reteach your brain and build the muscles to hold your body better. Good luck

[arehopsveggies]

PT for my core strength has helped some for me. I only got to do a month of PT but I’m keeping up with the exercises at home.

[dexteroni]

I started doing yoga and Pilates regularly a few months ago for core strength. Some of the Pilates moves were hard for me to do if I didn’t stretch first, so I added a full body stretch video beforehand, and the combination of the three practices have inadvertently helped my posture. I just feel myself standing up straighter than I used to.

I’ve seen videos specifically called “yoga for posture.” Maybe try one of those? I wouldn’t expect to notice a difference right away, but after a month or two, you might.

[Doggy Mommy]

At PT, he suggested just focusing on arching my lower back and that will put everything else in better alignment. It seems to help to have just that one thing to focus on. I also have exercises to do to strengthen my core and stretch my back.

[emilyinchile]

I'd try PT to learn exactly what your issues are and exercises to fix them. In general terms a stronger core is almost certainly a good idea, but PP suggesting arching your lower back for example is the exact opposite of what I need - I tend to hang out in an overarched position that leaves my glutes totally "off" and instead need to rotate my pelvis under me to get everything aligned. So your specific need is unique to you and will be helped by getting personalized advice.

[litebright]

Beyond the previous suggestions, you could also explore something called Alexander technique. I've only encountered it in the context of college theater, but it is very focused on addressing unconscious tension & postures that your body considers "normal" and shifting to the actual neutral/natural positions that your body is supposed to be in.

I'm probably explaining it terribly, but it is very interesting.

[Leeham Rimes]

My ashtanga yoga teacher is always teaching me ways to align my body during my sessions with her. I never realized how much I overcompensate with one side vs the other, how my hips rotate so that my legs and feet splay to the sides when in a seated pike position etc.

I didn’t start this type of yoga for posture but I’ve learned a lot about how crap my posture has been and how to fix it, in and out of yoga.

other yoga I’ve done has never really gotten into the nitty gritty of posture but this teacher is more of a personal teacher where she only has a handful of students each class so it’s almost like having a private session.

Google “legs up the wall”, it’s a great inversion pose to find relief for your lower body.

[stemmie]

I started doing you tube Pilates and found my posture improved through core exercises.

[mommyatty]

I love the Alexander Technique. It’s hard to explain, but basically the theory behind it is all about body efficiency. We all start as toddlers with great posture and body mechanics. But over time we learn bad habits, and we engage muscles that don’t need to be engaged to keep us in the proper position. Many people try to improve their posture by engaging even MORE muscles, which is exhausting and unsustainable and frankly makes you look stiff.

The first thing that helped me was standing against a wall. When you stand there, your heels (a little less than shoulder width apart), you butt, and your shoulder blades and the back of your head should lightly touch the wall. Pretend there’s a balloon tied to the top of the back of your head, gently letting your head float on top of your neck and letting your spine lengthen. I felt like I was falling backwards the first time I did this. Then take note of what muscles are fighting you from holding this position and tell yourself to stop engaging them. For me, I clench my upper abs like I’m bracing to be punched in the stomach. I also bunch my shoulders up and in a little. So I have to tell myself to stop clenching my stomach and let my shoulders fall. Other people pull their shoulders inward like they’re cold or push their butt out or try to suck their stomaches in.

The other thing is to lie on the floor with a pillow under your knees and take stock of the muscles that are engaging. Let them fully relax while moving gently to let your spine lengthen. Just lie there for 5-10 minutes, concentrating on keeping the muscles that want to fight you relaxed and disengaged.

The great thing is, once you figure out how to relax those muscles (and it is HARD!!), it feels amazing and easier than hunching or slumping. And your body works better. I have asthma, and when I am actively working to remember the technique, I breathe more easily and my digestive system works better too. I wish there was a clinic or teacher near me because I’m sure learning the technique with a practitioner would be even better. But alas even in my huge metropolitan area, we have no one.

[litskispeciality]

Following this post as I worry I'm going to have a hump and need a walker at 60.

I've been trying the snow angle trick, more so when I'm using my standing desk...and so far so good! It also gets my heart rate up, so it's good to do if you're having trouble focusing and need that reset.

[dontlook]

My posture isn’t great but it’s improving. Strengthen my core and back helped a lot. I can hold myself up and it doesn’t fatigue my muscles like it did before. Yoga I’m sure helps. Also working on my hips helped. It’s not a great or easy answer, but I feel like overall strength training will help your posture. It doesn’t have to be extreme but I’ve learned how to move my body through strength training and I take those principles with me all day.

[Pibs]

I bought an Upright posture trainer on Black Friday last year, and I really like it. You can stick it on your back or wear it on a necklace type thing and when it notices you slouching it vibrates. There's a lot of control over it - the pattern of vibration, the point and time at which it reminds you, how strong the vibrations are.

It's not a solution on it's own - PT, strengthening your core, etc are still necessary but it's a good reminder throughout the day or at times you notice you tend to slack off.

[janegold]

My posture has improved a LOT since I started getting more serious about Pilates a few months ago. My core and back strength has dramatically improved which, in turn, has helped my posture.

[minzy]

Hang out with my kid? My younger daughter periodically yells out “posture check” and we all dutifully pull our shoulders back. 🤣

[jlt19]

Yoga

I started small, 10 min daily YouTube videos. Then I always get drawn back to Yoga with Adrienne’s 30 day plans. Within a month or two I need to change my car seat settings and sit on the floor perfectly straight. It’s crazy how much I notice it.

Now, I quit when we moved two years ago, but I’m going to add it to the list of things i start again.

[Rainyday]

Pilates.
A really good pilates instructor is almost like a PT, they will guide you and adjust your movements. Mine is always telling us that we are correcting bad habits we've established in life.
Driving, sitting at a desk, pregnancy, carrying babies, side sleep etc.

I've also had some yoga teachers work on this as well, but PT or reformer pilates is my suggestion.

[bears]

Sept 11, 2023 7:48:43 GMT -5 stemmie said:

I started doing you tube Pilates and found my posture improved through core exercises.

I have been a runner and have been doing core exercises for about a year and half and noticed mild improvements.  After an injury where I couldn't run for a few weeks, I started doing pilates and upper/lower body strength workouts on the Peloton app. I've noticed a HUGE improvement in just 2 months in how I hold my body. 

[Bad Dingo]

You can use kinesiology tape to help remind you to stand straight. It helped DH, I'd tape his shoulders back in the AM and he did it daily for a month or so.