I found the lazy way to improve posture!

[mattbell]

(Background post -- I've tried lots of things to improve my posture but none of them have worked because as soon as I stop paying conscious attention to my posture, I slouch.  However, I recently worked my tailbone area to the point of soreness, and instantly had really good posture for the next day.)

I haven't been able to precisely pinpoint the exercise that made the muscles around my tailbone sore in such a way that my posture instantly improved, but I did find other muscles that do the same trick.  I've tried this a couple of times, and it works. 

Here's the exercise

Basically, it's an extension of the erector spinae muscles in the lower back.



To help push the muscle harder, I'm holding a 10lb medicine ball behind my head while I do it.  (My rock climbing gym has a small, err, regular boring gym inside it). 

This is awesome.  I've been annoyed by having poor posture my whole life, and the answer might be as simple as an exercise that takes a couple of minutes three times a week.  Before you run off to do this, note that numerous websites warn against letting your lower back curve during this exercise, hyperextending your back, or pushing too hard too soon.

If you don't have a gym membership, here's something you can do at home that works the same muscles.  I can't speak to whether this improves posture as well, but it feels similar. 

Comments

[sarcazm.livejournal.com]

my coir director used to be up my ass about this constantly (i have awful posture but for good medical reason).

every rehearsal, since typically we were seated, she stuck a yardstick down the back of my shirt and pants.

[nasu-dengaku.livejournal.com]

my coir director used to be up my ass about this constantly Quite literally, apparently. :P

[sarcazm.livejournal.com]

hahaha i just realized my typo because it's 1am and i already took my sleep meds.

but yes, i'm punny :P

[(Anonymous)]

Have loved this exercise since high school, for basically the same reason. I do a kind of "solidifying" squeeze to my posture muscles at the top. Turns out, once you get the hang of it, you can effectively squeeze those muscles during many other exercises as well, insofar as they serve as support muscles for good body form in general.

[mudita.livejournal.com]

Oops, this was Zader.

[ashliana.livejournal.com]

Hiya -- just wanted to introduce myself. I wandered over here via savorie because I thought your comments to one of her entries seemed sane and rational, actually. But you appear analytical and pretty into physical health and life extension, etc., so there's at least one similarity we share, though I wouldn't be surprised if we shared more (though I haven't read more than a few of your entries). Anyway, just wanted to let you know that I've added you to my friends/reader list. I don't update a lot anymore, but I tend to comment somewhat frequently.

PS - I have that same problem with my posture, but unfortunately doing the lower back extension exercise has not done anything to affect my posture... you're lucky! :p

[nasu-dengaku.livejournal.com]

Pleased to meet you. It does look like we share a lot of interests, and that you're having a passionate yet rational adventure through life as well. You appear to be on the opposite side of the country from me, but if you find yourself out here (or I find myself out there) we should definitely meet up.

For now, I think you might enjoy looking at:
http://nasu-dengaku.livejournal.com/tag/art

and:
http://nasu-dengaku.livejournal.com/112405.html

[dixiemouse.livejournal.com]

As a kid I frequently walked with books on my head... it seems a bit charm school, but it also works ;)

[dixiemouse.livejournal.com]

Also, ensure you are holding your head correctly while doing this, or can bork your neck... you should keep your chin tucked, my trainer used to tell me to think of it was trying to hold an apple with my chin. The way she is doing it in your example can actually hurt you...

[nasu-dengaku.livejournal.com]

Do the positive effects continue when you stop having books on your head? All the interventions I tried were like that -- they stopped once they were no longer applied.

[dixiemouse.livejournal.com]

It helps you focus on your posture, and after awhile, you stop thinking about it... kinda Pavlovian in a way...

[vvvexation.livejournal.com]

I love doing back extension exercises, but so far they haven't resulted in a permanent posture improvement. But maybe I'm just not getting to the gym often enough. Was there supposed to be a link there to the equivalent home exercise?

[nasu-dengaku.livejournal.com]

Fixed. Here you go

http://www.ehow.com/video_5538673_back-exercises-good-posture.html