11-16-2020, 10:57 AM
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#2
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Franchise Player
Join Date: Feb 2012
Location: Edmonton,AB
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Ha I've been trying to be more mindful of my posture too what I've discovered is at the start my back really didnt like like it at all but lately it has gotten better I usually do a full body workout every 3rd day, I usually do mid rows and lat pulldowns for my back with planks and side planks along with other exercises for my core also be sure to do some shoulder exercises too. I haven't tried posture correctors although I do have one.
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11-16-2020, 10:58 AM
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#3
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Franchise Player
Join Date: Jun 2008
Location: Spartanville
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Going back years but what was suggested to me by a PT was to get my back in a comfortable arch in the morning then have someone apply tape down it which simply served as a reminder whenever I'd slouch when sitting driving, etc...
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11-16-2020, 10:59 AM
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#4
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Scoring Winger
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I found that the posture correctors all dig into the armpits while trying to pull back.
I'm not disciplined enough for remembering to do my exercises, but Jeremy Ether on youtube has a lot of vids ranging from 5mins to 30mins
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11-16-2020, 11:01 AM
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#5
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Had an idea!
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I have to sit for longer periods of time, and a few things I found that really helped were consistent stretching of the hip flexors, both dynamic and static stretching, foam rolling the hip flexors and IT band, and foam rolling your upper back your thoracic spine.
Then, using resistance bands to do band pull aparts and face pulls.
2-3x per week, 5-10 min total for just those movements, and I've avoided any chronic issues, and I feel like my posture has improved quite a bit. I do try to work out, play sports, etc as well.
If I don't do those few things for a couple weeks, I really start feeling tightness in my upper back and hips and I start slouching a lot more.
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11-16-2020, 12:17 PM
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#6
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Franchise Player
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One small thing I did was change to a stand-up desk. It was a chore at first, but now I stand more than 50% of the day.
Not a magic bullet, but it forces me not to slouch.
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11-16-2020, 01:04 PM
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#7
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Ben
Join Date: Jan 2004
Location: God's Country (aka Cape Breton Island)
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Yeah, I don't have great posture.
I do have a posture corrector that after a while I find digs into my armpits. I tend to wear it in situations where I might not be comfortable to help keep good posture when my body might naturally hunch.
Now that I think of it the last few times I wore it, it didn't dig into my armpits so maybe that's a sign of my posture improving? haha.
Another thing I found is if you have a few dress shirts that you only ever wear under sweaters or vests or something, you can sew some darts in the back to keep it tight against your ribs. When you hunch/lean forward you feel the tug of the shirt which causes you to straighten back up.
I'm horrible for doing exercises and I never know if I'm doing them right, so I tend not to do them.
__________________
"Calgary Flames is the best team in all the land" - My Brainwashed Son
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11-16-2020, 01:40 PM
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#8
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Backup Goalie
Join Date: Oct 2009
Location: In front of a monitor or TV
Exp:
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Quote:
Originally Posted by Azure
I have to sit for longer periods of time, and a few things I found that really helped were consistent stretching of the hip flexors, both dynamic and static stretching, foam rolling the hip flexors and IT band, and foam rolling your upper back your thoracic spine.
Then, using resistance bands to do band pull aparts and face pulls.
2-3x per week, 5-10 min total for just those movements, and I've avoided any chronic issues, and I feel like my posture has improved quite a bit. I do try to work out, play sports, etc as well.
If I don't do those few things for a couple weeks, I really start feeling tightness in my upper back and hips and I start slouching a lot more.
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Second this. Could add cable/band rows to the list where you focus on squeezing the shoulder blades together. Free hangs (can add slight sway or swing) opens things up as well.
IMO wouldn't buy posture products. Moving around more often, and switching up positions when seated will progressively help. It basically comes down to not being a fixed position for hours at a time.
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11-16-2020, 02:20 PM
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#9
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First Line Centre
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Quote:
Originally Posted by Discoste
Second this. Could add cable/band rows to the list where you focus on squeezing the shoulder blades together. Free hangs (can add slight sway or swing) opens things up as well.
IMO wouldn't buy posture products. Moving around more often, and switching up positions when seated will progressively help. It basically comes down to not being a fixed position for hours at a time.
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I'll "third" this too... some basic body weight exercies, range of movement, flexibility, and self-awareness will go a long ways. Add a few 10-20lb weights and some kettle bells and it's easy to get a solid 30min work out in at home whilst on some of those working phonecalls (no heavy breathing please).
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11-16-2020, 02:23 PM
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#10
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Franchise Player
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Quote:
Originally Posted by Azure
I have to sit for longer periods of time, and a few things I found that really helped were consistent stretching of the hip flexors, both dynamic and static stretching, foam rolling the hip flexors and IT band, and foam rolling your upper back your thoracic spine.
Then, using resistance bands to do band pull aparts and face pulls.
2-3x per week, 5-10 min total for just those movements, and I've avoided any chronic issues, and I feel like my posture has improved quite a bit. I do try to work out, play sports, etc as well.
If I don't do those few things for a couple weeks, I really start feeling tightness in my upper back and hips and I start slouching a lot more.
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Can you elaborate on the stretches a little? I feel like only my right hip flexor causes me some soreness/stiffness.
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11-16-2020, 02:27 PM
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#11
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First Line Centre
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I could use a good stretch routine for posture and to open up my ankles and hips. Makes sense to make it a morning routine at the minimum.I can barely lower myself down for squats and deadlifts.
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11-16-2020, 02:27 PM
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#12
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Ate 100 Treadmills
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What finally improved my posture was building up my posterior chain with Kettlebell workouts.
My poor posture was caused by overdevelopment and then over reliance on my anterior muscles, like quads and chest.
Strengthening back and hamstring muscles is kind of weird. These aren't muscles that you have lots of conscious control over. By that, I mean you can't really flex them the same way you can, for example, your pecs, quads, or biceps. You can activate them by, for example, pulling your shoulders back or down, but you can't just make them jump up and down. So when they do engage, it feels like someone pushing you from behind.
It not only helped my posture. It also helped my every day tolerance for things like running, walking, or even sitting. The workload is spread out, which makes me far less likely to become fatgued.
Anyways, kettlebells. I recommend them.
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11-16-2020, 07:33 PM
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#13
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Had an idea!
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Quote:
Originally Posted by CroFlames
Can you elaborate on the stretches a little? I feel like only my right hip flexor causes me some soreness/stiffness.
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There are a few different ones to try.
https://www.self.com/gallery/hip-str...eeds-slideshow
I do #9 and #3. Then foam roll hips and IT band. Like I said, the key is turning this into a habit that you'll do for the rest of your life. You can also add in some hamstring work, as they tend to get really tight as well and cause lower back soreness/pain.
Biggest thing is just being consistent. Get a yoga mat for in front of the TV, and just do these 2-3x per week while you watch TV. It really doesn't take long.
Most people with lower back pain / soreness that isn't actually the result of a serious problem are more than likely dealing with tight hip flexors and hamstrings. These issues can pretty much be avoided your entire lifelong just by a few simple movements.
Another thing that can really help is this 15 min beginner yoga routine.
https://www.youtube.com/watch?v=L_xr...ist=WL&index=1
I find it is a lot more challenging and probably shouldn't be listed as something for a 'beginner' but with some practice and consistent effort it can make a massive difference in your well being.
I find that people overthink a lot of these issues and have turned it into who should they visit for another treatment when in fact they can prevent and fix a lot of annoying and chronic issues at home with 3-5 min per day 2-3x per week. It is really all it takes.
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11-16-2020, 07:36 PM
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#14
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Had an idea!
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Quote:
Originally Posted by TSXCman
I could use a good stretch routine for posture and to open up my ankles and hips. Makes sense to make it a morning routine at the minimum.I can barely lower myself down for squats and deadlifts.
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Why not just practice your air squat?
There was a time when I couldn't sit in a squat longer than 5 seconds, but I just kept practicing and adding seconds. Eventually you can easily sit for 60 seconds or even longer, and it takes a lot less work than you think to maintain that.
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12-03-2020, 03:41 PM
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#16
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Powerplay Quarterback
Join Date: Apr 2011
Location: Where ever I'm told to be
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Late to the party, I recently got a posture brace off of Amazon.
https://www.amazon.ca/ESR-Posture-Co.../dp/B07M6P845R
I've found it to be working, is reasonably comfortable and was cheap.
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12-03-2020, 04:26 PM
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#17
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Franchise Player
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I have an excellent chiropractor who’s helped me with some issues but not my recent back pain. I’m going to a physical therapist who has given remarkable results (soft-tissue injury). A good therapist sound be able to advise on posture matters.
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12-03-2020, 10:45 PM
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#18
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Franchise Player
Join Date: Apr 2004
Location: I don't belong here
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Do yoga. Specifically, DDPYoga. When I'm doing it regularly my posture is better.
Sit on a properly sized exercise ball when sitting at the computer. My wife is a physio and one time she threw away our chair and replaced it with an exercise ball because I had poor posture.
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12-04-2020, 07:21 AM
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#19
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Franchise Player
Join Date: Mar 2012
Location: Sylvan Lake
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Join the Army
Works in the short term, fails in the long term.
__________________
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Corporal Jean-Marc H. BECHARD, 6 Aug 1993
Quote:
Originally Posted by Sliver
Just ignore me...I'm in a mood today.
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