the GAINS thread

[Cecily]

What exercises are good for posture? I'm doing shoulder rolls now to get shoudlers in position.

Originally Posted by maskedmelon [You must be logged in to view images. Log in or Register.]

oo! get a band and external rotation pull aparts off and on throughout the day. it works fricken wonders for posture.

Cool, thanks! It's really hard for me to maintain atm.

[Thorondor]

Originally Posted by Cecily [You must be logged in to view images. Log in or Register.]

What exercises are good for posture? I'm doing shoulder rolls now to get shoudlers in position.



Cool, thanks! It's really hard for me to maintain atm.

Pull ups (rotate through all 3 hand positions, forward, lateral, underhand)
Rear Deltoid Flys
Reverse Curls (you should be able to feel the intense burning in the back of your shoulders if you have the appropriately challenging weight and rep-duration)
Shrugs
Deadlifts
Lunges (with weight)
Upright Barbell Rows

Pullups will strengthen your back so that it pulls your shoulders back in correct alignment instead of having rounded/slumped shoulders
Rear Deltoid Flys target the back of your shoulders to assist in correcting poor shoulder/back posture
Reverse curls, while strengthening your forearms and biceps, also work out an area of the back that is hard to target with rear-deltoids/pull ups. Don't ask me how, it just fucking burns back there after doing 4 or 5 sets of reverse curls at 60 to 80lbs.
Shrugs (strengthens where your lats connect to your neck/spine (also increases neck size, one of the measures used in determining bodyfat% per the navy bodyfat calculator)
Deadlifts - Fixes anterior pelvic tilt by strengthening your lower back
Lunges (I use the squat bar to load up about 100lbs) - lengthens and strengthens the abductor muscles that run from your gooch to your abdomen in addition to strengthening your quads/glutes.

So, for most, there's essentially two primary issues that can be symptomatic of poor posture, underdeveloped lower back muscles, glutes, and inner abductor muscles when weak/atrophied cause your pelvis to tilt forward giving the appearance of a "pooch"/gut even when your actual body fat% is low

Sloped/Rounded shoulders primarily because the upper back/rear deltoids are not strong enough to naturally pull your shoulders back/up.