HOW THE FUCK DO I GET RID OF THIS SHIT?ANYONE HAVE A GOOD PROGRAM THEY USED?IT'S CALLED Dowager's HumpANYONE HAVE YOUTUBE PROGRAM? THANKS.
My guess would be too much front-delt work, not enough upper back. Also keep the chest more upright and you automatically get a better posture (read that here last week)
>>76642926Paddy capTrench coatLeather glovesDont fix what isnt broken, break some kneecaps and be a fixer
>>76642926Stop backsquatting. Barbells were designed for your hands, not your neck.
>>76642926I think you're gonna need some special orthopedics-grade crane and a modified Shriner's hospital-type head harness, Elon.
>>76642930>>76642934>>76642935YOU FUCKING DUMB NIGGERS..IT WAS CAUSED BECAUSE I AM A CUBICLE SLAVE....GIVE A PROGRAM OR FUCK OFF...HUMP I DON'T CARE ABOUT BUT I AM IN FUCKING PAIN
Stop looking down at your phoneSit straight
>>76642942>Dowager's HumpI WORK ON A COMPUTER ALL DAY NIG.... FUCK OFF AND DIE... HELP OR FUCK OFF
>>76642938Fight Batman x Failure
>>76642934We're finally going to get a Lawrence action figure this year
>>76642926I'd be more concerned about the gyno if I was that guy
Consistently good posture. Nothing overcomes 16 hours a day of bad posture. Lots of people's heads are in front of their shoulders now lol. It's weird
>>76642949dont look down at the computer screenfind a good posture, and the center of your view should be ~1/3rd of the way up the computer screen.Stack books, use an arm, whatever.
>>76642926Main thing is changing your behavior and habits as others have already mentioned. Other than that, use a foam roller or do some yoga poses, unironically. Better mobility leads to better posture. Training muscles doesn't help when they can't overcome the tight fascia.
>>76642926it' not the neck, it's the thoracic. do a study if u wanna fix it. they say if u wanna get big, eat like u wanna get big. if u wanna fix it, then study like u actually wanna fix ur issue.
>>76642949Get a better desk and chair you cretin. It feels obvious when you're sitting with bad posture so correct it. You'll feel your muscles that are weak hurting so train them more >>76642949
>>76643077Good bait
>>76643418This anon somewhat gets it, it’s the neck too but the thoracic is the root of the issue. His pecs and lats overpower his rhomboids and middle/lower trap, but honestly the real red pill when it comes to posture is that actively maintaining it throughout the day for a good while and a the only way to ingrain it, just modifying your gym routine won’t cut it. More high to low facepulls and upper back rowing with your elbow abducted at around 90 degrees, less chest, maybe just three sets of incline dumbell press a week, with most of your pushing being just pure overhead. Also neck extensions.
You're not going to train it in the gym but it's the same fix for scoliosis and punching. Anymore your walking around train your self to brace in the stomach and lift your chest up. It forces your back straight and your head up. Its likely not a muscle issue but youve conditioned yourself to hold your head that way
>>76642926here's the rear fix trust me bro chinticks- bend over like a deadlift when doing them to work against gravitylower trap work - dead hang scapular pullups and Y's middle trap work - scapular retraction machine, start from a full stretch and pinch the middle traps together try not to bend the elbow and use rear delts and biceps open up the chest with constant doorway stretchopen up the rear neck with:-trapezious stretch (pull head to the side)-levator stretch (put arm above and pull head slightly up-and general neck stretch (gently pull head as far down as possible while maintaining a chintuck
>>76642926sleep face first on pillow
>>76642926https://www.youtube.com/watch?v=UOPz8FjSwDYidk. Apparently its due to breathing and the overall spine. I'm skeptical I watched this video and the guy made like 3 videos on the same topic and had slightly different things to say in each which is annoying.but also everything this guy says somewhat stinks of bullshit to me. how on earth would minor stretches and cutesie breathing exercises fix your posture.
I've been trying to fix my hyper kyphosis for a few months, seeing progress. But I went too hard and fucked up a tendon or tore a muscle. Spent past month recovering slowly.I basically reversed the pain. Had pain from trying to maintain my pose, and now I have pain from being hunched over.If you have a severe case of kyphosis, you are essentially using muscles, to maintain a "straight" back, that are not designed for long term firing. Give it a minute or so and you're back at the bad posture.It's a long road of reviving the proper muscles, stretch out the parts that have been shortened throughout your life of bad habits.
>>76642926Yoga unironically
>>76642926do cobra pose exercises every day for 10 minutes. Source: that's how i fixed mine.
>>76642926sleep without a pillow
>>76642926notice how he leaned back with his torso to give a more upright look to his neck - even he cant do thatthis however does not mean it is mipossible ... but close to it (myself I am constantly n battle with this and it is a tough nut to crack)- stretch shortened overworked muscles (scalenes, suboccipitalis, sternocleidomastoideus)>did not find well working stretching yet (apart from "pull your head with your hands" that is active)- strengthen muscles that pull the neck backward and the head down?>complicated because the sternocleidomastoideus does exactly this but it can also cause forward headbest bet RN is an active flex version of plank where you pull back your head and your chin down against gravity (also a good opportunity to work transversus abdominis) - plus the constant body consciousness, propioception, perception of your won posture and conscious correction of thatI also do this during buitterfly stretch where i put my back against a cabinet and try to pancake it to the falt surface - I give extra attention to the stretch of the suboccipitalis musclesyou may feel the stretch/strenous work of your spinal erectors and/or lower/mid traps, you also can work them to fix upper cross>yes it is a thing eventhoug the super juice (((them))) dr kike swears he knows it isn't- spinal/neck erectors: lying floor hyperextensions- lower/mid traps: DB Y-raises (decline or horizontal lying/forward bend) and DB lateral raises in forward bend
>>76646061yes PRI is a great thing but they usually overlook the timeframe - it might be true that a constantly working muscle is hard to stretch but a stiff muscle (that got stuck in the same position for decades) wont get all loosey-goosey and get its full ROM back just because it relaxed ... you have to put in the effort to stretch it (fortunately not everybody is in that bad shape as I am (they see more progress from far suboptimal exercises and programs han I ever would) but worse states need exponentially more work)these anons are also on the right track:>>76643418>>76644140over worked, shortened pec major and minors can severely fuck up your posture which in turn will radiate all over your body (per PRI) - I recommend back lying chest flies with maximum ROM (extended length conditioning) and in several Y position (reverse Y raise) from chest fly to something like a skullk crusher>>76642949yes, I can feel you, try to put your screen higher so you dont have to / need to slouch (but as I mentioned above you gotta gain cosciousness, mindfullness, propioception to correct it while sitting, working)
THANKS FOR ALL THE REPLIES.... YOU RETARDS DID A LOT FOR ME. MOSTLY CONVINCED MY TO GO SEE A PHYSIO SINCE YOU GUYS ARE SO FUCKING RETARDED AS IS MOST YOUTUBE VIDS.SO THANK YOU. YOU HELPED MORE THAN YOU THINK.
