Posture

Does Lain have good posture? If you do, how do you maintain it? My girlfriend has been telling me to stand up and sit up straight for a like 2 years now but no matter what I just can’t remember to it. I wanted to buy this Velcro back brace thing that’s supposed to help you develop good posture but my girlfriend just said to stop being lazy. Please tell me how to remember to maintain my posture, Lain.

Could always do what the Chinese military does and stick needles through your collar that stab you in the neck if you slouch.

I've started working out recently mainly by doing pushups and I've noticed that my posture has improved greatly. I'm not sure what would happen if I stopped. I'd recommend trying out yourself, all you need is a bit of willpower. What's great about doing pushups is that they're not time consuming at all. Though take a 48 hour break from time to time because your wrists might start to hurt.

Alexander Technique is pretty much this. Old F.M. Alexander worked out that if you habitually slouch, then standing up straight feels like leaning backwards for you, so A.T. is all about reversing what he called "kinesthetic debauchery". Tai Chi can help, too. One of the old manuals said your spine should be like "a string of pearls suspended from heaven".

>>12904 Seems like a good last resort to be honest >>12905 How many do you do in a day? If it's really that simple I think I'll just give daily push ups a go. >>12906 >Old F.M. Alexander worked out that if you habitually slouch, then standing up straight feels like leaning backwards for you, so A.T. is all about reversing what he called "kinesthetic debauchery". Interesting way to look at it. I guess I just need to keep standing straight until that feels normal?

After years of being told to pull my shoulders back, what actually helped was to pretend there was a string tied to my 7th cervical that was being pulled upwards. Once you understand the correct feeling, it's just a matter of being mindful and strengthening the muscles. You could tie something around your wrist, or put a sign on the wall near your computer to remind you. To build strength there are various posture specific exercises you can do, a quick video search should yield plenty of results. Good luck, it's not easy at first, but consistent effort over time will yield results.

>>12909 I had to look up what the 7th cervical is but when I tried that imagine rope pulling thing, it definitely feels better than just putting your shoulders back. Thanks lain.

>>12908 >How many do you do in a day? If it's really that simple I think I'll just give daily push ups a go. On average I do between 50 and 100. Of course I don't do them in one set I usually splice them up between 2 sets (or 3 sets depending on the mood) of 20 push-ups and 3 or 4 sets of 10 push-ups. It might seem a bit scary but if you put a timer on while doing them you'll notice that in total it'll take you around 10 minutes or even less to do them.

>>12903 I like to lay on the floor with a cushion under my head. stretching helps build awareness of your physical form and consequent posture. lately I've been thinking about my posture as a manifestation of my perspective of my own body. I'm tall, but I often hunch forward because I don't have the confidence or whatever you want to call it to make me stand tall. good luck anon, be well.

>>12908 Well, FMA had a whole system of exercise and "psychophysical integration" built around reprogramming your self-image to match what your body is actually doing. He said that when the incorrect posture feels normal to you, you literally can't get back to normal because you've forgotten what that feels like. Reading any of his books would help, he's considered something of a guru for tennis players, golfers, and sports injury rehabilitation. I guess there must be a lot of videos on Youtube, but I've never taken an interest in modern Alexander Technique, because they don't emphasise the mental cultivation or philosophy and treat it as a purely physical discipline, but for your purposes the modern variant should be fine, so hit up Youtube for a look at it in action.

>>12903 Go to the gym, your muscles are probably too weak to maintain posture, if you have to 'remember' to do it.

>>12903 Are you tall? I am and have a terrible posture due to being too tall for the old doorframe standard that's still used in many, many buildings. Hitting your head every five minutes is a great way to get yourself into a permaslouch. If you aren't, the backbrace thing actually works great, but it's more intended for old people. Still, who gives a soykaf if works? Having trouble getting rid of a life-long habit isn't laziness, it's being human.

could try jp muller my system. his has some interesting stuff on expanding the chest/ribcage so it sits properly. chose a weight vest over back straps. also eat human food not a random bunch of emulsifiers, thickening agents and truly bizarre oils. inflammation is a factor too

Hey Lain OP here I started doing daily pushups like I was suggested. My arms hurt like hell but it's for the better. I did 20 yesterday and 30. Thanks for all the suggestions.

>>12930 Glad you started doing them, keep us updated

There is a workout program called 'no more Neanderthaler' by t-nation. If I remember correctly part 4 is the actual workout routine. Doing the program is quite time consuming and needs equipment. So maybe start off as you are doing with push-ups.

>>12930 Another thing that may help is doing weighted squats, especially with a bar. For me at least it helps me spend time focusing on keeping and using proper posture. It really helps if you have a mirror in front of you while you do them

>>12903 >>12906 I used to do a lot of marching and military drill when I was a cadet OP and honestly what the other anon was talking about is completely true. After a long time of putting yourself in a good posture and standing up tall, it feels normal to you. Even years after my drill, I still stand like there's a broomstick holding me straight and something pushing my chin up. I found it a bit of a confidence boost too because you're walking around in a far more assertive position and you're perceived as a bigger presence in the room as long as you don't overdo the chin thing and seem like you're staring at the roof.

Just get the goddanm back brace. Your GF isn't your mom, and your probably old enough that you dont ask mommy permission anyway. Ask yourself: if your GF had bad posture and was all like "Hey anon! I think this back brace would really help" who the hell would you be to say no you cant get that.

do you guys maybe have an info graphic that summarizes exercises/stretches for rounded shoulders and forward head posture?

>>13027 If you'd like, I can arrange some training in the forward head posture.

You could try a Balans chair.

it's cheap and it works 100%.

I do yoga daily so my posture is on point when I want it to be but I'm aspie as fuarrrk so it unfortunately seldom stays that way

>>12909 7th Cervical interesting

>>12903 That spinel has veins of true chaos Can you post source image if any?

>>12923 >Go to the gym, your muscles are probably too weak to maintain posture, if you have to 'remember' to do it. Uh, be careful with that. If you focus on the wrong muscles you can actually make your posture worse.

Hey Lains. OP here. Sorry I haven't kept you guys posted for a little while. I started going to the gym 3 times each week about a week or two after making this thread and started doing cardio and lifting weights. Lost some weight, got stronger, and there's been a slight change in my posture. It's definitely easier to sit up straight for me now and I can just do it pretty much without having to "think about it" but standing is still a bit of a pain in the ass. Overall, starting to work out was the best piece of advice I've ever followed. I feel better in so many other ways. Thanks Lains.

>>13109 Yes, you are correct.

I have scoliosis, and also i was told on medical examination that i have a flat soles, what is bullshit, because my footprints are normal

>>12903 Started doing some light physical activities and pushing back my scapula. That worked. I've also been trying the trick of making your head feel as if its holding the rest of your body like a puppet of sorts, it's useful but you have to be constantly reminded of it unlike the scapula method.

>>12905 I've actually heard this elsewhere but I can't remember the specifics. Basically a lot of people have bad posture if they aren't in shape because their muscles aren't strong enough to hold good posture.

the solution is very simple. find a new girlfriend.

>>17378 You adjust your walk to fit the back, so it makes sense that you probably invert your feet/ankles/hips to help walk comfortably with your back. Swimming can help resolve this. To have good posture you need to >squat gud (I had a professional trainer teach me to bend my knees properly) it may sound silly but it helps. You start by making sure you keep your back straight, hold a board to your back and make sure your back does not move from it >stronk core - self explanatory, do planks and pushups >>18046 kek, pic related

>>12903 As others said, you need to strengthen your back and core properly. Probably your shoulder flexibility is poor so your arms pull forward. Go and see a physiotherapist or an exercise physiologist. They can do an assessment and tell you what you need to strengthen and show you how to do it properly. They can do this in one or two sessions. I bought an Upright Go which is a Bluetooth thing you stick on your neck and it buzzes when you slouch. This was good to get into a good posture at first, but it's not needed full time.

I've been doing calisthenics on and off for one year (mostly consistent) I can do around 4 wall assisted push ups. around 20 pull up and more (anyways it doesn't matter you got the idea) Despite all this I can't keep my form when I'm working. Doesn't matter if you can lift n kilo or soykaf. it's like expecting a swimmer to jump higher than the average person but in reality they'll be lower than the average person unless they decided to specifically train for it alongside their regular practice. IT DOES HELP but it isn't the solution. I prolly going to do the needle thing as lain said in the first reply.

>>18044 >Basically a lot of people have bad posture if they aren't in shape because their muscles aren't strong enough to hold good posture. Basically, yeah. But bad posture can also result from having a too one-sided exercise routine. If, for instance, you only do moves that strain the front and upper chest muscles (pecs, biceps and abs), those muscles are going to start to pull your body forwards, thereby making your posture forward-leaning. Or that's how I've understood it.

>>18426 Do you know any good exercises for the back muscles? I've recently started a job where I lift boxes for 5 hours every weekday and I've already noticed my biceps and shoulders are getting bigger but obviously nothing else is effected. I'd like to build muscle more evenly if possible since I already have bad posture.

>>18423 what's your routine lain?

>>18429 Whole body exercise 3 days of the week. day1: focused on strength and a lot of negatives and weighted pull ups, pistol squats, pushups, dumbbell lunges, some weird variations of push up for the biceps and shoulders day2: Some functional training with objects around the house like holding the chair and doing squats oh and I mostly do calf raises on day2 sometime in day1. in addition I super set explosives with slower moves. (mostly the same stuff as day1 but different) day3: static holds. pushing the walls and planche hold (not a full planche still progressing toward it) and handstand pushups which is mostly static if you max out at 4 || 3 like me. I do those wall sits or whatnot. This was the most recent one tho. I change things up regularly, if you are interested I can send the picture of the last the I wrote down my workout routine (still do write it down but mostly discard it after a while) Today I tried to change things a bit and chemically overloaded my biceps to train the triceps more specifically. ig thats it If you have any tips, enlighten me lain. (sorry I'm sore af and this might be full of mistakes) + some stomach vacuums and regular breaks from my computers since like most people here I live mostly with them if not "in". these breaks proved to be great changes to my life. >>18428 wow thanks I really needed this. no need to use those fuarrrking needles.

>>18427 Working out back muscles is a pain in the ass and I haven't really felt the need to build muscles around there, so I've been content with a workout routine meant for maintaining an "ok" back. Most of the exercise I've used are depicted here https://www.iltalehti.fi/kuntoilu/a/201706172200214765 (I'm sorry for the Finnish, but I don't know what these workout routines are called in English). If you're looking for more intense workout routine, I suggest you check out https://invidio.us/watch?v=JQeOhQoi3GY. Hope this helps at least a little bit.

>>12903 I'm not physically active and spend most my time at my desk. I just keep a straight back and don't hunch. I don't reckon there's a secret to good posture. Developing a hunch back frightens me, so I suppose that's a good motivator.

I practice planking. It helps a lot.

push your chest out and quit sitting down so much. sitting down pretty naturally curves your back so you should limit it as much as you can. calisthenics or stretching is just a waste of time. i know because i did it for 5 months and i didn't gain soykaf from it. i started deadlifting and squatting instead and within 3 weeks my back was a lot stronger. not only that, but i was stronger as a whole too. you don't get strong by doing a gorillion pushups or running. before about 7 months ago, i had horrible shin splints among other stress fractures and low back issues for 2 years. it's all gone now