Core exercises to correct bad posture

mack32

hi all,

i've been out of the gym since about November with a raft of problems - pinched nerve in neck, rotated pelvis and various related musclo-skeletal problems. its something thats built up over years of rugby and fairly serious (or at least dedicated) weightlifting and one day i broke .

in a nutshell i have always had bad posture; sway back legs that i tend to lock out and a tendancy to slump. When combined, this leaves my posture broadly resembling an inverted 'c' shape with my waist sticking way out of line with the rest of me. i.e. my shoulders and knees are in line but my hips are ways forward- this heavily pregnant lady and you have the gist! this wasn't helped by my tendancy to neglect core exercises while in the gym (i was always too knackered towards the end of a workout to manage them)

after a truckload of treatment I'm finally ready to start getting back into some exercise (thank god!) its obvious that i need to sort out my core before i go back lifting in any serious capacity.

the goal is to have it sufficiently strong/tight that it will naturally straighten up my spine while at the same time help to 'tilt' my hips forward so as to encourage a slightbend in my knees.

everybody is recommending some type of yoga/ pilates class but the problem is that i work very long hours and can't commit to anything on a regular basis

so my question is this - besides the usual plank and side bend and knees to elbows stuff can anyone point me in the direction of some core exercises that would help me out? or alternatively recommend some pilates instructor etc that i could hire to show me a routine or something? (i'm based in dublin by the way)

thanks in advance!

**Timbuk2**

I'm not sure if this is exactly what you are looking for, but this thread was posted a few months back and sounds like it could be what you are describing. Transform posted an excellent video on how to correct it by increasing hip flexor flexibility - it helped me alot!

My weird lower back shape - has anyone got this?

Edwardius

+1 on hip flexor stretches, try to roll them out with a foam roller or tennis ball too. Also consider adding some weight to the planks (unweighted ones are useless once you can hold them for a certain time) and consider getting an "evil wheel". Your ass might be weak too, which may add to the pelvic tilt, try some glute bridges and single legged deadlifts.

spaceylou

Has your physio - or whoever it was you attended for the 'truckload of treatment' recommended any particular exercises? I had quite a lot of back problems, mis-aligned hips etc and my physio gave me exercises to do at home which we reviewed throughout my treatment, and I still continue some of them today even though I no longer need physio treatment.

A lot of physios offer a one-on-one session/class where you can go through an exercise programme you can do at home to target your weak points to build up core strength and prevent reaccurance of an injury. Maybe doing something like that every 3 - 6 months might suit you better than signing up for a bunch of classes you'd find hard to commit to.

mack32

thanks for all the replies guys, particularly the link to that other thread - the info there is exactly what i need!

as i mentioned i have had a few issues and we've been sorting out each one as we go for the last while, think peeling an onion haha so my chiro is certain that all these problems are stemming from this anterior tilt in my pelvis, i havent reaqlly gotten to the stage where he has me doing some exercises, this really only became clear a few days ago, I'm just sick of doing nothing and want to get back into the gym!

think I'm going to hire a physio for a one-one session at least once anyway, at elast then i'll have peace of mind knowing that I'm doing exact;y the right stuff and that way i can work away in my own time, could anyone recommend someone?

spaceylou

was just about to recommend my old physio but then realised you are in Cork and she is in Dublin, and while she's great and all, I'm sure there must be some good physios in Munster too - am sure some others will be able to help ya out.

Transform

yes i really recommend doug leonard an ART specailist and Nicky Green who is a physical therapist both are based in sandyford.

Also if you really struggle with any of the stretches below you are in trouble and need to work wayyyy more on foam rolling and stretching

https://www.youtube.com/watch?v=nrXNeFsO3TM

mack32

silly question: whats an ART specialist?


thanks for all the help guys! ill try one of the lads and strectch more and see how i go.

Doug Cartel

mack32 wrote: »

silly question: whats an ART specialist?

It's a trademarked form of massage.