Have anyone here successfully fixed Dowager's hump / forward head posture? I'm currently doing neck and chest stretches, while trying to keep a good posture both standing and sitting.
Pic kinda related, that's what I would have become in 10 years.
Squats really helped me in this respect
Stand up straight and tall at all times. Shoulders back, chest up. If you have anterior pelvic tilt, work on fixing it. Perform shoulder external rotations with a band or cable, do pullaparts as well, Google these. Lots of rows, strict lightweight seated cable rows focusing on retracting your scapula, contracting your back and pausing for a second. Once you begin to actively stand up straight all the time, you'll notice that it fucking hurts and your upper and mid back fatigues extremely quickly. Stick with it. It will take a long time. My posture is still not fantastic but it has improved tremendously, if you're disciplined you could see noticeable results in a matter of months. In a year or so you can make a very significant change.
>>35191003
Really? Any idea why? Better muscles for holding good posture?
>>35191047
Thanks senpai, will google all this.
https://youtu.be/LT_dFRnmdGs
>>35191331
No problem holmes, just pass on the knowledge to the next anon who needs it. Initially it is very hard and discouraging. Do not give up.
>>35191047
>you'll notice that it fucking hurts and your upper and mid back fatigues extremely quickly.
This.Omg, I did that at school one day, and when I got back home it was sore as fuck.
>>35190996
Strengthen your upper back with facepulls or batwings
Continue stretching chest nd neck
That is all
>>35191050
The weight on the upper back/shoulder groove decompressed the problem part, it acted sort of like a rolling pin to a clump of bread. Lowbar btw
>>35191047
>sore back from holding posture
It makes so much sense now
Got a source there anon?
>>35190996
Literally swimming + http://www.exrx.net/Kinesiology/Posture.html (Forward Head Posture section)
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