Posture fix help

[Velor]

Hi DJ's, ill go straight to the point, my years spent behind a computer as an AFC, gave some problems to my posture(oor we could say to my bones structure). Basically my left pec is slightly protruding more than the right one, meaning that my sternum is slightly turned from left-to-right

I wont annoy you with more details, here's a photo that gives the idea
http://s24.postimg.org/yr1kqr0fp/IMG_0030dd.jpgNow

It's not serious, but is annoying
is there any Exercise for posture you can share with me that could fix or at least alleviate the problem? Giving some form of balance to the chest? Yeah i know i could just pump up on the bench press but since the problem came from bad posture, maybe the solution is there, and the press could increase the disharmony i guess

Thanks for your effort bros :kick:

 

[Voice]

Do you have scoliosis?

 

[Velor]

Yes I do. It's not severe but it's there. I didnt want to bump but since you commented im really looking forward for some advice or exercise to implement in my routine, that'd be great.

 

[Velor]

I need help here, I've now started the gym and any tip about my problem would be gold! Anyone?

 

[Who Dares Win]

I guess the problem is not only structural but also muscular, you see if one of the shoulders is either in lower position or protuding more than the other one, many of the exercises will give a different stimuli to the two sides.

For example if you do dips, the side with the lower shoulder will do more work thus developing your pecs asymmetrically.

What I suggest you is to do exercises involving both sides separately, go with dumbbels instead of barbells, and if you happen to use machines give priority to those which allows you set the wait on each side independently.

btw in which position do you usually sleep? hope its not on your belly with an arm up and one down with your jaw pushed on one side from the pillow.

Also do you happen to stay often at the computer and the table happens to be much lower than chest level? the position itself is not symmetrical considering that the mouse is only on the right side.

 

[Bible_Belt]

I think a physical therapist could help you with exercises that correct a specific problem. That's a large part of what they do.

 

[goundra]

uh, mouse can be moved, correct? used with either hand?
google for Utube video on how to do the 'turkish get up" TGU exercise. Normally, done with kettleball, but you can make one of those, with a gallon antifreeze jug, partially, then completely full of first water, then sand, as you get stronger. read tim Ferris's book, THE FOUR HOUR BODY, lots of good info therein, about fixing problems.

 

[Velor]

I wouldn't worry too much about it.

It's great that you're starting to hit the gym, though. Why not worry about that instead of fixing a slightly unbalanced chest?

I am worrying about that, I dont want to do anything that could worse the situation, that's why I am asking you guys

I guess the problem is not only structural but also muscular, you see if one of the shoulders is either in lower position or protuding more than the other one, many of the exercises will give a different stimuli to the two sides.

For example if you do dips, the side with the lower shoulder will do more work thus developing your pecs asymmetrically.

What I suggest you is to do exercises involving both sides separately, go with dumbbels instead of barbells, and if you happen to use machines give priority to those which allows you set the wait on each side independently.

btw in which position do you usually sleep? hope its not on your belly with an arm up and one down with your jaw pushed on one side from the pillow.

Also do you happen to stay often at the computer and the table happens to be much lower than chest level? the position itself is not symmetrical considering that the mouse is only on the right side.

Bro this comment is really spot-on;
Yes one of my shoulder is a little bit "higher" than the other one

So I will avoid barbells and only go with dumbbells.
For each side independently you mean machines like the Pec Machine?
Or what? Please explain it better, im Italian, so sometimes I kinda have problems with words.

Yeah I used to sleep like that! I wont anymore.

You're right even about the table thing-

So:
1) no barbells, JUST dumbbells
2) each sides machine
3) no more sleeping like a rolled snake
4) better posture at comp station

This was really useful thank you.

I think a physical therapist could help you with exercises that correct a specific problem. That's a large part of what they do.

Yeah, he could, but he would want to see the money! Which money??!

uh, mouse can be moved, correct? used with either hand?
google for Utube video on how to do the 'turkish get up" TGU exercise. Normally, done with kettleball, but you can make one of those, with a gallon antifreeze jug, partially, then completely full of first water, then sand, as you get stronger. read tim Ferris's book, THE FOUR HOUR BODY, lots of good info therein, about fixing problems.

Perfect! TGU added to my daily routine. You are not the first person that suggest THE FOUR HOUR BODY, seems like it's a solid source of info. I will put my hands on that ASAP
Can I do the TGU with dumbbells instead of kettlebells as seen in this video?
http://www.youtube.com/watch?v=0vhJza-2xiI

Thank you all, now I got something to work on

 

[Bible_Belt]

Yeah, he could, but he would want to see the money! Which money??!

The ones I know are mostly women. They give out free advice all the time. You just need to date one, or a nurse who works with one.

 

[Velor]

Yeah, he could, but he would want to see the money! Which money??!

The ones I know are mostly women. They give out free advice all the time. You just need to date one, or a nurse who works with one.

For sure I will try to get "real-life assistance", as I am already questioning the **** outta the personal trainer of my gym, but you will agree with me that is alot easier to have the answers you need on the internet

 

[twentee]

yes on the dumbells. In fact, you should do TGU'S every other day for a week or so, WITHOUT any weight at all, at first, so that you get the moves down. Be sure to hold your arm up as it would BE held if you had weight, and keep LOOKING up at it. TGU's can HURT you if you lose control of that weight at a bad point in the move. as in hit yourself in the head with the weight or wrench your shoulder.

 

[Velor]

^^

Thanks for the help, much appreciated

 

[Velor]

Bro's I found a better way of doin the TGU, check it out

http://www.youtube.com/watch?feature=player_embedded&v=uDQUlshxO_8

 

[Voice]

I think a physical therapist could help you with exercises that correct a specific problem. That's a large part of what they do.

I'm in PT school right now. I'm 90% sure this is due to your scoliosis.

There is a technique called the Schroth Method used by PTs. It was actually developed in Europe. It's a conservative approach and is often used a first line treatment for scoliosis. You may or may not improve with it but it's worth a shot. The other option would be surgery which is something you want to avoid unless completely necessary.

The cause of scoliosis is really unknown unless you have a degenerative disease. It could have genetic factors. One thing for certain is you have an imbalance in muscle strength/bulk in your back muscles that have pulled your spine in an unnatural alignment. Often when you have scoliosis, your spine also rotates to one side and because your ribs are connected to your vertebrae you get what is called a "rib hump" on one side of your back. This is what your gym teacher looks for when you bend over during scoliosis screenings in gym class. If you have someone feel/look at your back when you bend over, they would probably see a rib hump on you. I only think you would because in your picture it seems like your entire rib cage is rotated one way which has created the asymmetry and the appearance of uneven pec muscles.

This has less to do with muscle imbalance in your pecs and more to do with an imbalance in your back muscles. Working out one pec more than the other is definitely not the way to go and will only create more imbalances in strength. I can't say for certain, but if you get an orthopedist or PT to examine you they would be able to find these muscle imbalances and attempt to correct them with exercises/stretches. That's basically what the Schroth Method is. It attempts to strengthen the weak back muscles and stretch the contracted muscles to pull your spine back towards neutral alignment.

The Schroth method is pretty effective in children and young adults when they are still developing so I don't know how effective it would be for you, but I think it's worth trying it.

 

[Velor]

Hit the road Jack

I'm in PT school right now. I'm 90% sure this is due to your scoliosis.

There is a technique called the Schroth Method used by PTs. It was actually developed in Europe. It's a conservative approach and is often used a first line treatment for scoliosis. You may or may not improve with it but it's worth a shot. The other option would be surgery which is something you want to avoid unless completely necessary.

The cause of scoliosis is really unknown unless you have a degenerative disease. It could have genetic factors. One thing for certain is you have an imbalance in muscle strength/bulk in your back muscles that have pulled your spine in an unnatural alignment. Often when you have scoliosis, your spine also rotates to one side and because your ribs are connected to your vertebrae you get what is called a "rib hump" on one side of your back. This is what your gym teacher looks for when you bend over during scoliosis screenings in gym class. If you have someone feel/look at your back when you bend over, they would probably see a rib hump on you. I only think you would because in your picture it seems like your entire rib cage is rotated one way which has created the asymmetry and the appearance of uneven pec muscles.

This has less to do with muscle imbalance in your pecs and more to do with an imbalance in your back muscles. Working out one pec more than the other is definitely not the way to go and will only create more imbalances in strength. I can't say for certain, but if you get an orthopedist or PT to examine you they would be able to find these muscle imbalances and attempt to correct them with exercises/stretches. That's basically what the Schroth Method is. It attempts to strengthen the weak back muscles and stretch the contracted muscles to pull your spine back towards neutral alignment.

The Schroth method is pretty effective in children and young adults when they are still developing so I don't know how effective it would be for you, but I think it's worth trying it.

Thank you very much dude, this is highly useful and extremely appreciated. Deserved Rep too.

Im goin for my 20's so I guess the scoliosis is still reversible..

Look; this is what a radiography I did 4 years ago said: (it's translated from Italian to English with google translate. Because my knowledge of English doesnt allow me to go well through medical terms, so I just hope you will be able to figure it out anyway).

"The examination was performed in the upright position, in the orthogonal projections of films centrimetrate, as well as in clinostasi, showed:
presence of mild scoliotic curve convex right-back injury, wide-ranging, in a subject with moderate asymmetry of the basin (right iliac wing prevalence of about 3mm)
Accentuation of the physiological kyphosis
Preserved the physiological lumbar lordosis
Well represented in the bone tropism

What im going to do is:
-No barbells, JUST dumbbells to avoid muscle imbalance
-Turkish Getups on a daily basis
-Use of this chair http://www.nerdgranny.com/wp-content/uploads/2009/03/stokke-variable.jpg while at computer
-Schroth Method Exercises (even tho I did not found exercises descriptions yet, but im looking for them)

Tell me, do you think this is the optimal approach to fix my problem? Would you add something or change anything? Maybe add other specific exercises?

Also, can I PM you if needed? I assure you I am no nagger.

I feel im on the right way with this. Im so ****ing happy

 

[Voice]

If I were you I would highly recommend you see a PT who specializes in scoliosis. The Schroth method is not something your average PT is trained in although they would have better knowledge than say a personal trainer on the matter. They would be able to evaluate you and prescribe the right treatment plan specifically for you.

I believe your radiograph results indicate that you have a right thoracic c-curve. I'm not 100 percent positive, I think maybe some of the information got lost in translation. If this is true than I would think that your left shoulder might be lower than your right side and/or the left side of your pelvis is higher than the right side. A c-curve is easier to treat than an s-curve for obvious reasons.

Turkish get ups are a very good functional exercise. Great for the core and might be beneficial for you as core strengthening is always good for those with spine issues. However, I'm not 100 percent sure it is indicated for you. There may be better exercises out there especially since you have scoliosis. And working with dumbbells could be a good idea but I'm not so sure it will correct your imbalances unless your knew 100 percent what you were doing.

Again, I would highly recommend that you get evaluated by a professional on this matter if you really want to see improvement.

BTW there is also a brace that is designed to help scoliosis, but of course you would have to wear it.

 

[Velor]

If I were you I would highly recommend you see a PT who specializes in scoliosis. The Schroth method is not something your average PT is trained in although they would have better knowledge than say a personal trainer on the matter. They would be able to evaluate you and prescribe the right treatment plan specifically for you.

I believe your radiograph results indicate that you have a right thoracic c-curve. I'm not 100 percent positive, I think maybe some of the information got lost in translation. If this is true than I would think that your left shoulder might be lower than your right side and/or the left side of your pelvis is higher than the right side. A c-curve is easier to treat than an s-curve for obvious reasons.

Turkish get ups are a very good functional exercise. Great for the core and might be beneficial for you as core strengthening is always good for those with spine issues. However, I'm not 100 percent sure it is indicated for you. There may be better exercises out there especially since you have scoliosis. And working with dumbbells could be a good idea but I'm not so sure it will correct your imbalances unless your knew 100 percent what you were doing.

Again, I would highly recommend that you get evaluated by a professional on this matter if you really want to see improvement.

BTW there is also a brace that is designed to help scoliosis, but of course you would have to wear it.

"your left shoulder might be lower than your right side and/or the left side of your pelvis is higher than the right side" IT IS exactly like that. You saw well.

What is a c-curve, s-curve?

Im already saving money to see a pro on this matter.
But in the meanwhile, can you give me exercises/links YOU think could be useful to start working on the problem right now?
I trust your judgment but dont worry. Im not goin to harm myself if I see things arent going well so please feel free to suggest anything that could help the situation..

About the brace, I think my situation is not that severe but I dont exclude any possibilities to fix this thing.

Thanks again.

 

[plate's_empty]

My lower back used to get so tight it would contort my hips and curve my spine sideways. I know it's not very popular with guys but I would suggest yoga. I do it as a supplement to my weight lifting. It stretches out all of your muscles as well as your spine. It's worked wonders for me. If you go to a good yoga place they'll have different levels, so you can start out with something easy. Tell the instructors your issues and they'll guide you as need be.

 

[Voice]

"your left shoulder might be lower than your right side and/or the left side of your pelvis is higher than the right side" IT IS exactly like that. You saw well.

What is a c-curve, s-curve?

Im already saving money to see a pro on this matter.
But in the meanwhile, can you give me exercises/links YOU think could be useful to start working on the problem right now?
I trust your judgment but dont worry. Im not goin to harm myself if I see things arent going well so please feel free to suggest anything that could help the situation..

About the brace, I think my situation is not that severe but I dont exclude any possibilities to fix this thing.

Thanks again.

An S-curve would be a curve in both your thoracic and lumbar spine. While your thoracic spine (vertebrae that are connected to your ribs) curves one way, your lumbar spine (vertebrae in your lower back) would curve the other way making an 'S' shape. Some think the development of an S-curve is the body's way of compensating.

http://www.waterford.k12.wi.us/UserFiles/Servers/Server_3301775/Image/child_scoliosis_cause02.jpg

A C-curve is just a curve in one direction in one vertebral region usually being the thoracic region.

http://www.eorthopod.com/sites/default/files/images/child_scoliosis_cause04.jpg

As far as exercises I have a developing understanding of PT in general being it's only my first year in school. However I can think of two basic exercises that should be helpful.

The first one would be a basic stretch against your scoliotic curve. Because you have a right thoracic scoliosis I would recommend something like this.

http://www.lascoliosisbrace.com/UserFiles/Gez-Schroth1.jpg

It will probably be pretty uncomfortable at first. Make sure you're doing this while lying on your RIGHT side. Doing it on the left side would make your scoliosis worse. Try to relax side-lying on the pillow and let gravity stretch you out, don't tighten the muscles on the left side of your back as this could make it worse. The objective of this is to stretch the muscles that are tight on the left side of your back. The general stretching protocol is 3x30 seconds. Maybe do this twice a day at first and proceed to 3 times a day when you are more comfortable. It would be easier to do this with someone else as they can apply an external stretching force.

The second exercise would be a strengthening exercise for the right side of your back to pull it back into realignment. This time I want you to lay on your LEFT side on the edge of your bed. I want half of your rib cage hanging off the bed and the other half on the bed along with the rest of your body. Don't let your spine go past 180 degrees when you are hanging off. Now I want you to bend your back up like you were doing side crunches but don't let any part of your body off the bed. You only want the part of your body that is off the bed to move in a crunch. Hold it for 3 seconds then go back to neutral. Do 3 sets of 10 daily and you can progress to twice a day when it gets easier.

I hope I did a good job describing the last exercise because I couldn't find a picture for it. I basically made that exercise up out of thin air based on my knowledge of kinesiology. I don't even know if that exercise is done in the schroth method but it makes sense to me.

Let me know how these exercises feel for you. Or if they are uncomfortable.

Posture itself has to be a conscious effort to fix. Make sure you are always aware of your posture and correct yourself when you slump whether it be forward to to the side.