How can I improve my posture?

[PeachOrca]

Not sure where else to put this so I guess posting here for traffic.

I am 30 and have awful posture. I work at a desk full time, bur try take regular breaks and whenever I notice myself sitting poorly I correct myself. I am also regular stretch chest/shoulders at my desk too.

i used to see a chiropractor and physio regularly with the goal of improving my posture but didn’t seem to make much difference but did help with pain management. I currently do reformer Pilates 2x a week (since Jan) and walk about 30 mins to work everyday from the train station (with a reasonably heavy backpack).

This came to a head this week as last week I went on a work manufacturing trip with several colleagues. The company sent a photographer as they wanted to post on linked in. I purposefully tried to hold myself upright/tucked in knowing photos would be taken but seeing them yesterday my god I look awful- chin sticking so far forward and shoulders hunched and rounded.

Had anyone ever managed to correct their posture and how did you do it? I have ordered one of those shoulder braces from Amazon but keen to hear others experiences as I am worried it’s only going to get worse!

I really take on board what others have said about yoga and mat Pilates specifically. I used to do a rotation of 1x yoga class and 1 x mat Pilates class a week in central London after work, however the issue was as its central London the classes were huge (so not much attention from teacher), so busy that sometimes I couldn’t get in and also really expensive.

all the yoga/pilates studios in the area I live don’t have classes that start late enough for me, they all seem to run in the middle of the day or finish by 5.30/6ish but I don’t get home until 6.45 (on a good day). I chose the reformer studio as they run classes at 7.30pm everyday and were more cost effective than London studios which I couldn’t afford to do more than once weekly.

I read that article a while ago and it stuck in my mind. I definitely feel better if I'm doing regular yoga.

Oh and do yoga at home, you don't need to go to a class, there's loads of good sessions on YouTube

Just remember it will only count if you shout "pew! pew!" as you turn and aim your boobs at them...

I got one of these https://www.uprightpose.com/en-gb/
It's a little gadget you stick to your back between your shoulders, and when you lean forward more than a certain degree it vibrates to tell you to straighten up. It's like a digital nun with a ruler! 😂

Really recommend the company - I didn't pay full price, I got an ex display one off ebay from a 3rd party seller. I couldn't figure it out so emailed the company, and it turned out it was faulty (pure chance no other reviews on ebay with same issue) and they sent me a brand new one, even though I hadn't even bought it from them! I was amazed.

I have found tai chi to be really helpful

m.youtube.com/watch?v=yghNB3z0Ulw

This is what I found helpful with regard to explanation of the muscles involved with this problem and stretching them

You need to strengthen the back line of the body with back extension, shoulder retraction and chin retraction exercises.

Exercises to open the front of the body, particularly the shoulder joint and chest, will be really beneficial eg lying the length of your spine on a foam roller with your arms in a 'T' shape will help.

As a side note, if you're sitting a lot your hip flexors will probably need stretching and bum muscles may be weak.

There are a lot of rubbish videos on youtube but if you're heading in that direction look for exercises that help with an 'increased kyphosis' or just 'kyphosis'.

The lying in a T with stretched is recommended in the video I posted , as is extending the upper back a foam roller or similar.

Two things massively helped me. First put your hands up with your elbows at right angles, so your hands are just above your ears and your arms are in line with your shoulders. Then moving both hands in circles going out from your body while squeezing your shoulder blades together. Bonus points if you pull the top of your head up and tuck your chin in. If you do that and count to 100 you'll feel yourself standing taller straight away, do it multiple times a day, particularly when working.

The second thing is buying a neck stretcher, they're blue plastic things you lay down on and they stretch your neck. Amazing things

Good luck

100% this. I go to a small equipment-based Pilates class with a very observant and nit picky teacher and it’s turned me into a new person.

She reckons there are a lot of very under qualified people doing unhelpful and borderline iffy reformer classes these days.