Hey fit, havent been around here or the gym in forever. How do you fix this horrendus rounded upper back and forward neck properly? Feels like its gotten to a point of no return but maybe theres still time to try and fix it, what i e been doing recently is like planks, pull ups and some delt dumbell shit basically
>how train lower back
>how stretch hips/hamstrings
>how strenghten rear delts
>inb4 kys
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You are not activating your abs. You need to do ab exercises until your central nervous system knows what the fuck it is, because at the moment it’s acting like it doesnt exist - therefore your back is rolling into a ball because there is nothing to support it
deadlifts and reverse banded stability ball zercher harness one legged pistol squat are my favorite exercises for these things
Should i tighten lower back while doing ab exc. then?
It’s much more fixable before you hit puberty
i have a hernia and whenever i do anything focused on abs my hernia pops out
I'm going through a posture journey too. Unfortuneately there isn't a one-size-fits-all quick fix. You have to isolate the problems specific to you and tackle them head on. Do you have anterior pelvic tilt when you stand up? To fix that stretch your hip flexors with the "couch stretch" and strengthen your hamstrings, glutes, and abs. (You don't need to stretch your hamstrings, you need to STRENGTHEN THEM).
Upper body is more complicated I'm afraid. Basically you have to stretch your lats, pecs (major and minor), neck, and increase thoracic mobility, in addition to strengthen pretty much your whole back and shoulders. There's a tonne of exercises you can do for it. There are whole subreddits dedicated to it.
Get some of those posture correction back straps off amazon and wear them every day. Punish yourself with verbal lashings when your posture slips
Yeah its not great while standing, am i incorrect in that the main weakest point that needs most work is lower back?
Good advice tho, gonna look into all that shit!
How long until results
1 month
No. Your lower back hurts because your glutes and hamstrings are weak. Strengthen them with deadlifts, or romanian deadlifts, or glute-ham raises, or whatever else. You probably have tight hip flexors too. Try to do the stretch in pic related. You'll know immediately if you're tight. Also do planks properly where you tilt your hips as posteriorly as you can and clench your glutes as hard as you can. That's pretty much it for lower body.
Upper body is more complicated. The first 1:45 of this video explains it really well: youtube.com
But I'm pretty certain you'll have to do more than just the 3 exercises he recommends. For example, thoracic mobility is super important (look it up). There are shitloads of things you could do.
>reverse banded stability ball zercher harness one legged pistol squat
Not even memein but that genuinely sounds like an anime attack
Do this to improve posture
>mewing
>barefoot abs walking
>wide grip pull-ups
>any thing that works abs and/ or glutes
>smoke weed
Does it happen with stomach vacuums?
You have to stretch and strengthen all the neck muscles, I've been doing this recently. Swimming has helped my neck massively. You also have to make an effort to maintain good posture throughout the day
The main muscle is the one you feel stretching when you pull your chin DOWN. When this is tight you get forward head posture. The other ones you will feel when pull your head to either side
just stand up straight lmoa
This really helps. Before I started I could fit 3 fingers between my head and the wall after 2 weeks its down to one. I only do 1 rep of 20 a day.
Facepulls
You should look at getting it removed then
I seriously don’t see an ounce of muscle on you
Have you tried sitting up straight retard?