Posture Problem. Done some research but...

[karky]

Hello, my nick is Karky and i have bad posture.

Okay, so i did some research and read the "Neanderthal No More" series on T-nation. and i have a crappy posture Good thing i read it, there were things i dident even know existed in there. Problem is, when it comes to that program.. i dont have time for 4 days a week, the program seemed really time consuming. Now i really want this problem fixed, it would make me stronger and it looks much more attractive.

Does anyone have a simpler program for posture fixing than the neanderthal no more program? something like a 3 day a week program? Or can anyone help me make one myself (if this is even possible for someone whos not a genious with fitness?)?

If this helps:
• Internally rotated femurs

• Externally rotated feet

• Internally rotated humeri

• Excessive kyphosis

• Excessive lordosis

*hides in shame*

i wouldnt be suprised if i had forward head posture too, but i dont quite know about thatone.

When i walk i dont have all of those though, as ive always been told to walk tall. so when i walk i automaticly pull my shoulders back, chest forward and so on. and ive heard from some that this is also critical when it comes to fixing posture.

Now, i have heard alot about people being tall easier getts bad posture, because being tall sitting at a dest and such is worse than being short and sitting at a dest. But this is something i heard long before i started with fitness so i have no idea how true it is... But if its true, ill make it my pathetic excuse

Heres the program i had planned to do before i found out about this article:

Monday- Max Snatch day.
set/reps

Snatch 2x3 85%, 1x1 90%, 1x1 95%, 1x1 attempt new pr, 1x2 90%¨

Behind neck press 3x5
Bench press 3x5
Bendt oveR BB row 3x5
Back squat 3x5

Planks 3 sets of aslong as possible,
Stomach vacuums, 3 sets aslong as possible.
Weighted crunches, 3x12
Bicep curls 1x12, 1x10 to faliure with isometric hold


Wendsday - Max CJ day.

Clean Jerk 2x3 85%, 1x1 90%, 1x1 95%, 1x1 attempt new pr, 1x2 90%

Push press 3x5
Bendt oveR BB row 3x5
front squat 3x5

Planks 3 sets of aslong as possible,
Stomach vacuums, 3 sets aslong as possible.
Weighted crunches, 3x12
Bicep curls 1x12, 1x10 to faliure with isometric hold


Friday Dynamic day

Snatch 6x1 80%
CJ 6x1 80%

Bench press 3x5
Push press 3x5
Bendt oveR BB row 3x5
Deadlift 3x5

Planks 3 sets of aslong as possible,
Stomach vacuums, 3 sets aslong as possible.
Weighted crunches, 3x12
Bicep curls 1x12, 1x10 to faliure with isometric hold
---

Any way to tweak it into being able to fix my posture? or am i asking stupid impossible things here? Sorry if i am, but i really dont know much about posture, exept the things i learned in that article.

[Bill Hartman]

If you can actively correct your posture and alignment, you may not need any specific program. You may just need to practice better postural habits. If you cannot actively correct your posture, then a corrective program may be in order.

If you like the NNM program and want it to be 3 days instead of 4, make it 3 days instead of 4. Mix some into your regular workouts. There are many ways to get it done.

Bill

[karky]

Thanks bill. I heard doing rotator cuff work could help with posture. I saw in an article about posture some exersices that looked alot like the rotator cuff program i had planned to do once a week along with the workout i posted.

Anywas, coupple of questiones:
If i have slouching shoulders, and i rowing more than i chest press/bench press, will that help bring the shoulders back? Ive heard so, i just dont know if its "that simple" As you can see that program has 3x a week rowing and 2x a week bench.

and the worst thing i think is if i stand with my feet together, pointing forward with my toes, my balance is very off, and my knees bend.
Regularly when i stand comfortable i notice my toes always point very much out from the body, much more than anyone else ive seen, im having a hard time correcting this in daily life.. any specific exersices/stretches that can help with that?