Anon here. Desk job, sitting all day like a goblin.5'11", ~205Ibs. I lift a bit but my posture still looks like shit, forward head, rounded shoulders.What actually works to fix posture?Exercises that aren’t meme-tierStretches/mobility worth doing
"I lift a bit..."Come on, man.
>>77030080Before anyone says “lose weight”. I’m already on it.Down ~57 lbs so far and planning to cut another ~33 lbs.
>>77030090I do, at least 3 times a week,
>>77030113No its truly mine, i can prove it if you want just tell me how
>>77030124That’s a bot
>>77030080work your teres minor and infraspinatus to keep your shoulders from internally rotating too much. you can do W band pulls for the infraspinatus, for the teres minor there's a few PT-esque things but make sure you're actually targeting it and not just relying on the muscles aroundmyofasical release of the upper pecs#5 in this video if you have pinched nerves (easy test, put your arms out to your side and supinate your hands so the palms are facing upwards; if you feel numbness in either hand, you have some nerve pinching):https://youtu.be/V_u0ml4YL14?t=303 if someone has advice for tight scalenes, i'd love to hear it, because mine are rock-fucking-hard
>>77030080>forward neck>shoulders rounded forwards>rib flare (rib cage doesn’t stack up vertical- look at how your lower ribs protrude loke your rib cage is on a slant)>looks like a bit of anterior pelvic tilt tooYou have a systemic “double cross” postural imbalance: a pattern of tight muscles and weak muscles that appears when you spend too much of your life sitting in a chair, without enough opposite postures / exercises to balance it out.Very common in today’s world, also very easy to fix. Do this routine every day for a couple months and you’ll probably be completely cured:https://youtube.com/watch?v=RqcOCBb4arc&pp=ygUMRml4IHlvdXIgc2l0Gym will help you make posture gains too, but the risk is that you will muscle through an exercise without sufficiently targeting some of those very small deep-core / stabiliser / postural muscles. Especially given your situation where you are lacking the correct mind-muscle connection for them. So don’t just keep working out hoping the issue will go away.Plus, youll probably get better form and better gains if you fix your posture. You’re not supposed to deadlift with a forward neck, for example. Good luck anon, come back in 2 months when your posture is fixed.
>>77030080Posture exercises? Plank. To failure, ideally. Every day. Maybe multiple times a day. It’s free and you can do it literally anywhere within reason. Otherwise just get yourself a motorized standing desk, be willing to be insistent about it because ultimately people won’t care and will only get in your way if the company is particularly ass. Worth asking about at the least, just pay for it yourself and you’re unlikely to be denied. Or again, just plank when you can.
>>77030080walk an hour with a weighted vest 5x a week, it'll also help you lose weight
>>77030588>>77030163Thanks a lot
>>77030506NTA but I do have some lower back tightness and have been doing some of these as warm-up stretch for my exercises without knowing that they have been helping me. Cool, thanks for the video anon, will implement the rest of them as I work from home sitting all day
>>77030506>not...deadlift...forward neckwtf why, it's my second fave lift damn i didn't know this :(
>>77030080Good posture is a habit
as someone with fucked up posture that fixed most of it, i'll tell you the key that literally no one knows or talks about.sit on the groundyep, literally just sit on the fucking ground.watching tv, sit on the ground, the reasons everyone's postures are so fucked up is because not a single person for any reason in modern times has any reason to just sit on their asspreferably sit in a half lotus posture and do your best to sit straightif you want to fix it faster tho you need to stretch as well, start with a stretch called "pigeon pose" it will teach you how to feel when you're stretching a muscle rightthe other posture cheat code is walking, walking will temporarily loosen up bad posture, i discovered this when i had a job that requires walking for basically 8 hours a day, on the days i walked, amazing postures, then over the weekend it would go to shit from lying in bed all weekend of gaming etc tldr just sit, stretch, and go for long walks/runsalso do squats, legs press etc and other leg workouts,, when your lower half is balanced, your top half will be balanced, most of the visible bad posture of the upper body is a result of the lower body being out of wack, leg workouts will balance out your glutes and hamstrings etc
>>77030080sleep on the floor without a pillowflat on your backmake sure you dont roll over onto your side during sleep.
>>77033485>make sure you dont roll over onto your side during sleep.How the hell are you supposed to do that?!
>>77030080you are a failure of man, looking so fat and weak at 205lbs 5'11. fucking kill yourself you weak pathetic shit, you look fucking soft all around you fuckign weak sperm bitch
>>77030506Gonna try doing this, thanks anon. The "wall slides with chin nods" was way harder than I thought. My shit is fucked.
>>77033834Lmao same. Its nice though, anything that you struggle with that much is usually easier to improve with
Train rear delts and traps, now that my delts and traps are big I always remember myself to display them in public.
>>77033730Post a picture of your body then, ar least im trying to improve, what about you?
>>77030080I've found squats, deadlifts, and hip thrusts to be great for my posture. Also doing a resting squat where you just stay in a squatted position for a while. You also have to address how you are sitting while working at your desk.
Try this
kekke spam
Based jan
>>77033988>atleast im trying to improve, what about you?cool then tell us how many hours have you spent in the gymnasium since making this thread? 0 ? ok maybe gymnasium isnt your thing, how much cardio wether its running or walking or anything have you done? 0 ? how many exercises that you can do at home, for example push ups have you done ? 0 ? YEA I THOUGHT SO BITCH
>>77030080DeadliftLow bar squatRowsPullups/pushdownsExternal rotations with band/cableThis is all you need, ignore the retards telling you to do posture drills they saw in a clickbait youtube video
>>77033719weighted blanket
>>7703565Is it the steroids that make you this angry
>>77030095That's too much. 200 is a fine bodyweight for your height. It's just your composition that needs fixing.
>>77035899>200 lbs is fine for 5'11"This is your brain on powerbloating. You'll probably look really lean at 175 - 180, if that's your goal.Ignore the poor misguided fools that tell you that squats and DLs are all you need to reverse your posture. 40 seconds of excursion, not matter how intense, cannot undo 10-14 hours of mis-alignment. Find the youtube / instagram accounts of Squat University and PostureGuyMike, they have tons of material on how office workers can reverse the hunched over posture.
deadliftsi now walk with such a straight back i look autistic. an old man mock saluted me the other day
>>77037115Speak of the devil:https://youtube.com/shorts/Qi3U9MDrxsA?si=iq6pGSDaG2haUBJs
>>77030080Lose more weighthead up, shoulders back, chest out. It will feel like you're exaggerating and look ridiculous but you actually look normal and are just used to fucked up posture as "normal"Do pull-ups, dead hangs, core exercises, traps, neck exercises to make sure you have proper strength for good posture
>>77035659you sound like an absolute nigger crybaby right now, holy fuck anon
>>77033730>fucking kill yourself you weak pathetic shit, you look fucking soft all around you fuckign weak sperm bitch"f-fucking kill yourself y-ou fuckign weak sperm b-bitch!!!!!!!!!!!!!!!!!!!!!!!"
>>77030506Thank you for the link. I've been mulling over such imbalances for a long time, and these sure are some difficult exercises for me.>band over-and-backhis arms go so far back but mine basically just rotate in place and don't leave my sides>pigeon stretchknee is not even close to touching the bench>wall slideleft shoulder is in agony when lifting armonly thing that's kind of weird is that I cannot seem to get a stretch when reaching upwards.
honestly I've seen way worse than this anon, you're definitely not below the average posture either, it doesn't look like you have any serious spine problems, it's just a matter of tight/loose muscles so it won't take much to fix
