Help for bad posture

Tina · 10-16-2009, 01:56 PM

Hi Folks,

I'm a 44-year-old woman who started the NROL4W training program about six weeks ago. I've made impressive gains and I'm eager to keep working toward the goals of improving my strength and increasing my lean mass (I've always been kinda scrawny).

My main problem: I have had pretty bad posture most of my life. I have always slouched, which I suspect is partly habit and party genetics. It's hard for me to keep my shoulder blades together when I do certain exercises. For example, I cannot *CANNOT* do deadlifts with proper form. Even with light weights, my back rounds slightly from shoulder to tailbone. I have purposely kept away from deadlifting heavy weights because I don't want to injure myself. Needless to say, this is keeping me from following the program correctly. My form is good for squats, pretty poor for pushups (more back rounding) and seems okay for lat pulldowns, seated row, shoulder presses, etc., although I'm no expert.

My question: Are there specific exercises I can do to train my back muscles to engage properly or is it just a matter of core conditioning? Should I be doing extra core work? I know these are big questions, especially since you don't know me, but improved posture and good form are key goals for me.

Other details: I'm 5'10'' and 133 lbs., pretty small boned (healthy, though).

Thanks!

Fang · 10-16-2009, 05:32 PM

Tina,

Posture has been discussed a lot on this forum. To start with, there's this thread, but search "posture" or specific terms you are interested in, and you'll get a lot more.

LisaS · 10-16-2009, 05:44 PM

Mobilitywise, you can do it if you think to do it, is that correct? Then perhaps you need more feedback while you are moving.
Instead of just planks or pushups or quadruped reaches - do them with the dowel on your back as feedback to not round.

My posture improved rounded shoulders (cave outwards in) and rounded back (cave top towards center) when I added lots of wall slides (aka stick-em-ups) and face pulls into the mix. And stretched my chest/pecs.

Tina · 10-17-2009, 04:30 PM

Thanks so much. This helps a lot!

chinadoll · 10-21-2009, 08:20 AM

Tina, I had a number of posture issues and went for a few sessions and a consult with a pilates therapist. She gave me a take home sheet with things to practice that made a huge difference in my posture over time (like 3 months). Many of the exercises focus on shoulder, spine and pelvis issues. If you can find one and afford it, the outcome is worth it.