POSTURE

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3/28/13 1:45 P

This is an exercise that has been working for me. Arms at the sides but a foot out from the body (like an upside down Y), thumbs facing forward. Rotate the hands outward until the thumbs are facing backward. Arch the back and squeeze the shoulder blades.

It works the back muscles and straightens out the shoulders, which still sometimes go forward even if my back is straight. It might not be for everyone but it's been helping me. I do 25 a day while I'm out walking. It's a nice stretch while I'm out in the sunshine. Sometimes I do it at home with light weights.

I've also been hooking a closet rod behind my back, under my arms, to straighten out my back while I watch TV (like they give the dancers on (Dancing with the stars.)

I took one one-hour ballet class once and my posture was amazing for the next 24 hours. After that I went back to my usual slumping. I should try that class again.

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3/27/13 7:34 P

Well, I'm from Vancouver and there is a wonderful corsetiere here, but She sells online too. http://www.laceembrace.com/. I'm buying one this month. The great thing is if you get a doctors prescription for a backbrace, some medical plans will cover the whole or partial cost of the corset.

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3/27/13 4:07 P

Oh, I like that idea! There used to be a group on line who made historical replicas ... I wonder ifthey can be bought ready-made?

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3/27/13 3:49 P

A corset would help you keep your posture correct

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3/27/13 9:08 A

35 years ago at secretarial school we students were taught to walk with a book on our heads! Then to maintain good posture as we walked, we learned to frequently check our refle tion in the building windows as we passed along the sidewalk. To this day, I still check, automatically straightening as I imagine what Ms. Fieldstra would say. Gosh, I still remember her name ... THAT'S lasting influence!!!!!

Edited by: SARAHELLIS3 at: 3/27/2013 (09:10)

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3/26/13 10:40 A

My posture is horrid. I keep asking friends and loved ones to remind me, because I rarely think of it on my own.

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3/26/13 8:15 A

My posture suffers when I am at work too long or when i dont workout at lunch.

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3/25/13 7:11 P

My posture is much better when I've been strength training, especially the abs. I naturally stand/sit taller when my abs are strong.

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3/25/13 10:52 A

I have problem with posture due to many surgeries. I have been lifting weight and just purchased a rowing machine, hoping to strengthen my abs and back. if your abs are week, you can't support you back for proper posture, I am dealing with that.

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3/24/13 12:23 A

This reminds me of a side view picture of my oldest son when he was six months old, sitting on the living room floor. Funny how no one has to remind/help a baby to sit up straight. I guess it's just laziness as we age. Every time I see that photograph, I admire how straight his back is and I then fix my own posture. That's it!!! I'm going to make several wallet-size copies and place them in my car, by my computer, near the dinette table and in my Bible. Who knew a picture taken almost thirty two years ago would have such a productive purpose? This is fantastic because as much as I would like to be, I'm just not able to stay logged into SparkPeople.com for 24/7.....so whatever works, right? ;)
Thank you SparkPeople!

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3/23/13 11:37 P

Abdominal exercises and weight lifting will change this!

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3/23/13 11:20 P

I really do need to make a change in my posture. I tend to slouch a lot, my husband is always reminding me to sit up straight. Working on it.....

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3/23/13 7:46 P

I need to improve my posture. When Im working out I have good posture.

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3/23/13 11:28 A

I definitely need to improve my posture. I find myself slouching a lot when I'm sitting. I'm already short, I don't need to look shorter! Lots of good tips posted here.

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3/22/13 11:33 P

GETTINGFIT1013...made me laugh---I do the same thing with my rearview mirror, to make myself sit up straighter...

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3/22/13 9:06 P

I have scoliosis and have dealt with back pain most of my life. One thing I HIGHLY recommend is the book, "8 steps to a pain-free back : natural posture solutions for pain in the back, neck, shoulder, hip, knee, and foot," by Esther Gokhale. She has studied infants, children, and people in societies where good posture is practiced naturally. The book is full of pictures that really show what proper posture looks like and has 8 different simple routines to improve posture. The book is wonderful...see if your library has it and give her method a try.

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3/22/13 11:30 A

I have found that since I have lost weight and am now doing core exercises, I am much more aware of my posture. I sit at a desk all day and I find myself corecting my posture on a regular basis. And that's a good thing :)

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3/21/13 11:15 P

Hi everyone. As you all know, FMS is a ruthless, cruel foe! I don't post as often as I would like to. My posture is horrific! I would like to blame my weight gain on my meds...but, to be honest, I lost it! I lost control. My posture has progressively got worse. (I would like to blame it on the arthritis throughout my spine) Oh me! Today I made the decision to take back my health!!! Good posture will come as I regain my self respect!

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3/21/13 3:44 P

OOOh Glad to see this board pop up! Keeping good posture is something that has to become habit! It's muscle memory. I continuously catch myself with poor posture... Thanks for the reminder!

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3/21/13 3:23 P

Since my job requires me to sit, I have to be vigilent of slumping. I occasionally stretch my arms over my head to bring my carriage into alignment.

Also, I do shoulder work, including lat work to strengthen these muscles naturally. I find that keeps me posture correct.

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3/21/13 10:33 A

Posture has always been an issue for me as well. I suffer from TMJ/neck pain which causes chronic headaches for me...no fun :( I find that better posture helps me feel better, although it is hard to have good posture 100% of the time. I used to do pilates and noticed that it helped me to sit up straighter, without even thinking about it. I also recently noticed that while sitting on the couch (on my laptop) I would be in weird positions and get a stiff neck. Now when I use my laptop I try to sit at the table instead of the couch. And one more tip I use is while I'm driving, I tilt my rear view mirror up about an inch higher than I would normally have it. This requires me to sit up straighter in order to see out of it. Hope that helps!

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3/21/13 10:32 A

I have to be more concious of my posture.

I like to think of ballerinas who are so graceful with proper posture.

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3/21/13 10:06 A

I am working on increasing my awareness around my posture. I have noticed that as I exercise more, my posture gets better.

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3/20/13 5:15 P

I think about it more now and I'm getting better. Soon I think I'll get consistant

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3/20/13 4:56 P

Love the exercise of the day - the dumbbell row! Been looking at exercises I can do while I watch the news. As long as I don't throw the weight at the TV screen, this will be great use of time! I need to learn how to add a tracker to my Spark page and messages. It's encouraging to see others move forward in their goals too!

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3/20/13 1:00 P

I just wanted to let you know your post was inspirational to me and thank you for that. I needed it today....

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3/20/13 8:29 A

I tend to be a sloucher. When I think about posture I sit up or stand up a lot taller!

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3/20/13 12:37 A

Funny that this popped up today. Posture and fitness was not the topic of conversation at dinner tonight but my neighbor out of the blue says do you know you have perfect posture, I'll watch you walk to the mail box and your back is always straight. I'd never really thought about my posture and was kind of embarassed but it was a welcomed compliment. Guess thats one thing I can check off my list so now I'll get out my workout ball and work on my core at my desk.

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3/20/13 12:06 A

I too was very tall as a child (I stopped growing at age 11 and am not a tall adult--5'6") and slouched all my life. I have done the usual types of exercise (strength and cardio) for years, and they don't help. Years ago when there was a bus strike in my city I had to walk 10 miles a day, and I noticed that it improved my posture, but most of us don't walk that much (or we hunch/slouch on the treadmill or elliptical). I agree with those who recommend yoga or Pilates; however, I think you'd have to be a regular practitioner (i.e., daily) for it to really make a difference. There are also various exercises that focus on posture. Dr. Neil King's videos on the MonkeySee website have helped my posture. I also do exercises that stretch the chest. It takes time to see results, but if you are patient and dedicated, you can imporve your posture.
Good luck!
Laurie

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3/19/13 6:32 P

Work your back muscles! Do some rows (with a band, or free weight, or even holding cans of soup) and other back exercises. I never thought about working my back-- always focused on my abs and arms--but as soon as I started to, I found that my posture improved almost immediately.

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3/19/13 2:57 P

For me, the most helpful thing is simply to be conscious of posture as much as possible.

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3/19/13 2:41 P

Good posture + losing weight = a purse that stays on your shoulder. It's a great day when that happens.

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3/19/13 2:16 P

I read somewhere that one way to increase your willpower is to take notice of your posture several times a day and sit/stand up straight. It becomes a habit.

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3/19/13 9:45 A

My posture is horrible. I have sloutched for more then i can remember and it hurts and strains my back when I try to stand and seat up straight but I will work on it

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3/19/13 9:42 A

When I was young I had great posture, now I find myself slouching . I think everyone should work on it. I think if you stand straight and tall you feel more confident and you are telling the world this.

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3/19/13 4:39 A

Lots of great tips here. Thanks for sharing!

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3/18/13 1:31 P

Interesting subject something you really don't think about. The only time I think of my posture is when I am on the treadmill and thats only because I read somewhere that to have good form for walking you need to think someone has a string attached to your head and someone is pulling on it to straighten your body. Like the lady and her ballet comment I guess its the same thing. Now only if I could do this all the time.

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3/18/13 1:19 P

My posture is terrible seated and standing but especially while I'm standing. I also noticed that when I'm standing next to my fiance' I tend to do this weird slouching thing so he's taller than me (he's maybe an inch taller than me normally). I think it's because I'm heavier then him and I don't want to be taller than him too. I kind of feel big next to him.
Anyway, I've been trying to make sure I don't do that weird slouch but my posture still needs a ton of work! Sigh...

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3/18/13 11:55 A

boy what a wake up call . I am going to start to stand up taller . I needed this reminder . thanks so much .

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3/17/13 5:07 P

No one remarks on my posture anymore. I have been working out for 4 years now. I guess my abs are stronger now. I noticed that my son's posture improved with lifting weights. I think the key to success is some regular exercise.

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3/16/13 11:48 P

Sometimes I notice my posture and adjust it, but then not long after I'm right back to where it was comfortable because I can feel a strain, which is probably my muscles learning to hold on properly in my lower back...

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3/16/13 8:47 P

I have a history of rounding forward and bringing my shoulders up toward my ears. Yoga has made a huge difference. My shoulders are now more relaxed, and my back is straighter. I also get less neck and shoulder strain since I started doing Yoga. It's helped my lower back too which means less swayback.

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3/16/13 8:01 P

I've always had good posture, to the point where my friends keep asking me to "relax" and "take the stick out my ass" when we're watching a movie or something.

I blame the ten years of ballet I had as a kid (started aged four). Ballet is THE single most demanding sport I've ever done, and perfect posture/balance is a big part of it. Once you've internalized the whole "walk, stand and sit as though someone is pulling you up by a string on the crown of your head" thing, it just translates into every single activity to the point where it becomes physically uncomfortable to slouch.

Sooo... I guess if I want to stand up extra straight or really have "perfect posture" I think String, then stand up on high tiptoes (can't go en pointe without shoes) and just walk/stand/do what I was doing that way. It forces me to remember hard-won balance and posture, and from then on it's back to being habitual.

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3/16/13 3:28 P

I just spent valuable time learning tips, solutions and eye opening facts about posture. I will
incorporate the successful hints you gave on the threads. Thanks!!

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3/16/13 2:24 P

I am concerned about posture and want to get into yoga and pliates to help

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3/16/13 1:40 P

It occurred to me last night that a lot of people on this thread talk about hunching over in front of computers. If your work station is set up correctly, you won't have to do that. There are many on-line resources showing how to set up your work station but one important element is the height of your computer screen. It should be raised so that when your posture is correct, your eyes are level with the top 1/3 of the screen.
Here's one of many links, scroll down past the stretches (also important):
www.beavercountymassage.com/computer-ergon
omics-and-stretches/
Here's to healthy posture!

Edited by: LOISLANE26 at: 3/16/2013 (13:46)

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3/16/13 12:24 P

I've always thought I had pretty good posture until I read the posture articles on Spark People. I do hunch over my computer and I don't often put my head against the head rest of my car. Although, one of the things the articles never mention is that when you are short, the head rests do not fall in the proper spot, even when adjusted. In order to avoid my head being pushed forward, I don't rest my head. I also recline the seat a bit so that my head, if it does touch the head rest, is not pushed forward.

However, I do have rounded shoulders that purses and bra straps tend to fall off. My posture must not be as good as I thought it was. I am going to take some of the suggestions and start working on un-rounding my shoulders.

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3/16/13 11:50 A

Boy! you improved my posture fast You would be surprised how fast I sat up straight. Like having my mom back!

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3/16/13 11:14 A

I agree!! Even doing 15 minutes general stretch yoga each morning makes a long term impact!

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3/16/13 9:38 A

Thanks LoisLane! Great posts everyone. Stand up straight! Yeah!!!!!

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3/16/13 12:15 A

I, too, have pretty terrible posture. My chiropractor told me that most people who work on improving their posture by pulling their shoulders back and down are wasting their energy But that by working my core muscles I can improve my posture for good. So, that's what I'm working on. Still slouchin, but with time and consistency, I believe I can have better posture.

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3/15/13 5:40 P

after reading all these I am going to work on my posture

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3/15/13 5:10 P

like LOISLANE26, I was very tall as a kid and felt awkward about it...
result was I slouched.
Years working over a computer didn't help either.
Now I have to intentionally focus on better posture....
when you have it, you're less prone to neck strain and back pain.
And there are a lot of exercises that help with that.

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3/15/13 3:55 P

Just read all the posts in this thread and had to put in my 5 cents.
(Here's the story part)
I've had poor posture since 6th grade (I was taller than the boys in my class until 8th grade and didn't want to be! ) and have worked at correcting it off and on. I've been working really hard since December, after seeing a side-on pic of myself at my niece's wedding reception. My shoulders were slouched, my chest was caved in, and my head stuck forward like a turtle. UGH! I've always said I will not be one of those stooped over grannies and now I'm over 50 and closer to being a granny so this was a real wake-up call!
(Here's that hard work part)
In addition to getting more exercise, I made it a goal to notice and correct my posture as often as I could during the day, no matter how many times it was or whether I'd just done it a minute ago. I use 2 ways to feel whether my posture is correct. First, I remember what, years ago, my dance teacher said "Your upper body is like a hardcover book. When you slouch forward, the book is closed. Picture your shoulders opening like the covers of the book, your chest rising in the middle like the pages. Your spine and shoulder blades make a flat surface like the cover lying open on a table." Second, I imagine small weights pressing in on my chest, then I start a deep breath and picture the book opening. As my shoulders go back, I imagine the weights rolling up off my chest and over my shoulders and falling off behind me. It sounds crazy but I feel so light and free. (The extra oxygen I'm taking in must be making me giddy ) At first this healthier body shape felt strange and uncomfortable and lasted only a minute or two but after 3 months I'm finally starting to notice that it is the slouched posture that feels uncomfortable. As a bonus, my dresses and jackets fit better and I look mah-velous.
(Now for the cheer-leading part)
So keep at it! You can improve your posture! It will take time but you can do it! No stooped over grannies and grampies!
Thanks for the reminders about core strength, now that I can feel the better posture I'll focus my exercises on gaining the strength to hold onto it.

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3/14/13 10:59 P

I am so proud of GD 5. Her posture is so good that I was able to recognize her in a band group. It is so important to our health.

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3/14/13 12:16 P

What a great and needed thread! I recently had a patient of mine, a dear elderly, sharp-as-at-tack lady, tell me that I looked great. Then she said stand up straight and be proud! Oh! I KNOW I slouch, but I forget about it. Then, something like this happens. I've had poor posture since I was developing in my teens. When I was in my early 30's I had a breast reduction. I think I've gotten better, but at 56 yrs old, it is still something I need to constantly work on. Thanks for the suggestions and reminders how important good posture is. I was practising good posture with my shoulders down, walking through the parking lot, and another lady said to me, "You look great! Ready to take on the day!" I was surprised, but then again, not. I was consciously working on my posture and got immediate positive results from it! Wow! thanks again everyone for the reminder!

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3/14/13 11:33 A

Posture is so important! I notice that mine has really slipped as I"ve lost fitness, I'm working to strengthen my core muscles so that I can better my posture. My headaches,backaches , and shoulder pain have really worsened as my posture slips. Any tips?

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3/14/13 11:01 A

Once upon a time I had great posture. For the last few months I've noticed an increase in lower back pain and an increase in muscle pain between my shoulders. I know this has a lot to do with my posture and me not stretching often enough while at my desk. Re-teaching myself to be mindful of my poster is difficult. I just get so caught up in everything else in my day that my posture just never crosses my mind. This is something I need to change!!

Thank you for this post!

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3/14/13 8:41 A

The subject of POSTURE is a very good reminder for me to straighten up. I like to stretch while on my bike. I clasp my hands behind me and pull up with arms straight, behind my back. This gives a good stretch to the shoulders.

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3/13/13 2:57 P

I have a chronic back problem AND l'm a 5' 11'' woman. l was always told to walk as if there is an invisible thread pulling you upwards. I try to sit up straight too, modern seating makes you slouch.

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3/11/13 7:31 P

I HAVE CHRONIC BACK PAIN, AND I HAVE NOTICED THAT WHEN I'M NOT SITTING UP AS STRAIGHT AS I SHOULD IT BECOMES WORSE, SO I DO BELIEVE THAT WHEN ONE IS SITTING UP STRAIGHT AND USE GOOD POSTURE IT TAKES SOME OF THE PAIN AWAY .

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3/11/13 5:30 P

I'm in an ankle cast following surgery. Just noticed that I've turned into a troll! I'm often (always!) hunched over my crutches or knee scooter. My shoulder is also very weak, which doesn't help. So thanks for the tips--I'm confident they'll help.

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3/11/13 4:47 P

I occasionally sit on my exercise ball to remind me to sit straight. Also, sitting on the edge of my seat helps too.

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3/11/13 3:06 P

Good reminders - I need 'em. Good posture reminds me of the satisfaction after a nice stretch.

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3/11/13 2:47 P

this is something I need to work on too!

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3/11/13 1:43 P

Indeed, poor posture creates neck and shoulder pain and later "migraine" that is what I am experiencing now.

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3/11/13 7:57 A

I've been making an effort to walk and sit tall

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