Help with Posture

RobAMerc

Since I have started the 5*5 program I have come to realise my posture is atrocious. I seem to be very rounded at the shoulders and I also suffer from Lordosis.

Now I have been trying to include exercises into the 5*5 plan that will help out but I don’t seem to be moving forward with it at all.

Does anyone know of a course ( similar to maybe Pilates course ) specifically designed to help with posture I could take ?


Thanks
Rob

cmyk

A good physical therapist/osteopath should be able to assess you and prescribe corrective exercises/mobility/stretches to help.

SugarHigh

The Alexander technique is used by professional dancers and actors to improve their posture. Just google it to find a teacher near you.

Transform

RobAMerc wrote: »

Since I have started the 5*5 program I have come to realise my posture is atrocious. I seem to be very rounded at the shoulders and I also suffer from Lordosis.

Now I have been trying to include exercises into the 5*5 plan that will help out but I don’t seem to be moving forward with it at all.

Does anyone know of a course ( similar to maybe Pilates course ) specifically designed to help with posture I could take ?


Thanks
Rob

1. get assessed

2. Foam roll the tight areas

3. Stretch and do mobility work for the areas you have issues with

e.g. just taking the shoudlers - if you have tight shoudlers then do foam rolling and some self ART (getting a therapist to do this is ideal but not a long term plan) using a ball on the tight areas (front and back), stretch them wayyyy more, do wall slides, scap press ups, band pulls, IYT's, shoulder dislocates, rotator cuff strengthing, more pulling movements etc.

I see these issues all the time and first port of call it get the client to move better in all exercises so they can use a full range of motion safely.

Poor mobility in many areas will seriously limit your progress and increase risk of injury so resolve that now but keep training using movements that you can do safely.

I have done a few videos on this so someone can link that if they wish (shoulder myofacial release, shoudler disclocates, scap press ups, yoga for crossfitters etc)

I do not recommend pilates as doing all of the above will be like yoga and pliates on steroids and its more specific to your needs

cmyk

Here you go...think this is the right one...if not follow the link to others.
http://www.youtube.com/user/Transform1234#p/u/92/dEstVAK2jQg

Blindside87

PM me.

RobAMerc

@Transform

I've just watched your vid re "Fixing excessive anterior pelvic tilt ".

Excellent - well explained, and very clear - many thanks.

It's a pleasure using the Fitness forum when people like yourself take the time and care to be truly helpful thanks.

Transform

RobAMerc wrote: »

@Transform

I've just watched your vid re "Fixing excessive anterior pelvic tilt ".

Excellent - well explained, and very clear - many thanks.

It's a pleasure using the Fitness forum when people like yourself take the time and care to be truly helpful thanks.

no worries and i would strongly recommend watch the video i did on standards of flexibility and foam rolling (especially the one for shoulders) as they will help lots

ApeXaviour

RobAMerc wrote: »

@Transform

I've just watched your vid re "Fixing excessive anterior pelvic tilt ".

Excellent - well explained, and very clear - many thanks.

It's a pleasure using the Fitness forum when people like yourself take the time and care to be truly helpful thanks.

+1 on all of this. Watched the vid and sent onto my friend who has complained of problems with this. Also subscribed to your channel. A big thank-you.

Transform

ApeXaviour wrote: »

+1 on all of this. Watched the vid and sent onto my friend who has complained of problems with this. Also subscribed to your channel. A big thank-you.

Again thanks and i am always thinking of doing different videos (apart from metcons etc) so trying always to cover areas that i have to fix with clients all the time.

RobAMerc

Just another quick one on this.

Should I totally stop the excercises that I am having issues with because of this until I get this sorted, or just drop back to weights I can handle in the mean time.

Thanks again
Rob

Transform

RobAMerc wrote: »

Just another quick one on this.

Should I totally stop the excercises that I am having issues with because of this until I get this sorted, or just drop back to weights I can handle in the mean time.

Thanks again
Rob

drop back the weight and only do them with good form.

You might just need different exercises e.g. single leg work/shoulder work, for a while as i find they even things out and help hit weak areas e.g. glutes, post. chain, shoulder stabilizers etc better