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PaperclipPerfector  10mo ago (text post)   1736 thread views

Wellness Wednesday for June 21, 2023

The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:

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Does anyone have experience of fixing poor forward-neck posture? I'm happy to do 10 mins of daily stretching, as long as the stretching will actually work. Or is it fixed by doing something else? What exactly is the mechanism?

I do facepulls at the gym, which may have helped my rounded shoulders, but my cervical spine still gives me away as a nerd.

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An ambitious goal you could set here is being able to do a good back bridge. If you’re good at the back bridge you’ll have absolutely no trouble with being stuck in thoracic flexion. Even if you never quite make it, that sort of training will be very helpful.

Try searching around for yoga, gymnastics, or flexibility programs that have that as a North Star.

I managed to improve mine with a combination of changing my seated habits, physiotherapy, and personal training. The single biggest difference for me was learning to be comfortable sitting up straight driving or typing. A lot of people have started saying 'wow you're actually really tall' since it improved, so it's well worth the effort. If you, like me, have trouble remembering; put post it notes up everywhere that remind you to push your neck back to 'overcorrect' -- it's unlikely you're actually going too far backwards and it all trains the neck muscles to sit where they should. If you're self concious, they also don't all have to say 'fix your neck you big nerd' so everyone around you can read them. A blank post it in a certain position can carry meaning for you when you see it and just look like a blank note to everyone else.

I'm glad that facepulls helped you with rounded shoulders as I'm trying to do that myself. Can you give more details? How long did it take you to get rid of rounded shoulders? What weights for the facepulls allowed you to achieve this?

I started going to the gym 2-3x/week a few months ago around March. So it was quite easy to throw in a few sets of facepulls at the end of every workout, at the very least it's another way of hitting my shoulders and back. I do about 2-3 set of ~10 most times I go to the gym. Regarding weight, bias towards lighter with good form, and if you can finish the set easily, increment the weight, but not so heavy that your form gets worse towards then end of the set. I do them on the cable machine and as described here: https://youtube.com/watch?v=eIq5CB9JfKE

I can't 100% vouch for their efficacy as I don't have before/after pics, nor was I carefully tracking my posture. I also do other back exercises which could have helped too.

I had a lot of success with this routine. I do it once a day in the morning but you can do it more than that.

https://youtube.com/watch?v=FTV6UCh-yhs

YTWL on the floor.

I had to look it up

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