Fucked Up Posture due to Desk Job. Is there a solution?

[loveneverfails777]

@withwonderingawe The Recommended Routine on this subreddit.

 

[jakemg]

@withwonderingawe I had similar issues, been using a standing desk for 2 months and it’s a godsend

 

[semyamara]

@withwonderingawe Sounds like you're thinking about it right, but I'll toss my anecdote in the mix. Make of it what you will. My posture unintentionally improved a ton after resistance training (weights for me). Rows, deadlifts, pullups, rear flys and all of that just makes it stronger and tighter so I don't have to think about my posture and people often comment that it's unusually good. I also recently started using a standing desk which I bet will help too (it's a Flexispot, and I like it).

 

[withwonderingawe]

@semyamara Can you share before after photo? I would love to see the difference

 

[semyamara]

@withwonderingawe I guess I walked into this one, but nah I don't currently post photos of myself on Reddit. Very fair ask though.

 

[satemplet41]

@withwonderingawe Pilates and Yoga will help. Sounds wishy-washy but if you’ve never done a Pilates class it’ll hit muscles you didn’t even know you had. Never seen a Pilates instructor with poor posture.

 

[dandhj62]

@withwonderingawe Might want to take a look at adult beginner ballet classes. The foundation of ballet is excellent posture, and it’s a huge challenge if you’ve never done it before.

 

[11thseptember1683]

@withwonderingawe Feel like this article is relevant here.
TL;DR: it’s not posture but moving you should be worrying about.

 

[villianmade]

@withwonderingawe Alexander Lessons.

 

[withwonderingawe]

@villianmade I don't think it's in my location, and the price seems too high.

 

[villianmade]

@withwonderingawe Lessons do cost. But not really more than personal trainers. Don't know where you are. But googling should find you national teaching orgs who can steer you to nearby teachers.

 

[withwonderingawe]

@villianmade I am not in USA. I stay in banglore.

 

[villianmade]

@withwonderingawe Try here. If they're too far off or pricey, they may be able to refer you do someone else.

http://shoonyaspace.com/alexander-technique/teachers/

 

[fightingbull542]

@withwonderingawe FYI r/posture

 

[teelea68]

@withwonderingawe Are high-rep burpees (like iron wolf) any good for this and strengthening or would they just exacerbate the aches and pains?

 

[monyean]

@teelea68 imo (not an expert at all) for most posture issues you don't want pushups or biceps, you want to strengthen back muscles, so number one imo is pull-ups or rows, then deadlifts or other hip hinge movements like kettle bell thrusts or one leg deadlifts

 

[eddie4jc]

@withwonderingawe I would add some hangs to this + balanced strength training, posture is also something you have to be conscious of throughout the day, this is the best way to train your postural muscles ultimately..

 

[mayyoubeblessed]

@withwonderingawe One thing I do before I start my workout is to do a few sets of just dead hanging. It warms up my forearms and also dead hanging regularly, will straighten out your back, and relieve pain.

 

[withwonderingawe]

@mayyoubeblessed Dead hanging is my favourite thing. I have a bar at home and I hang if I feel tension in my muscles

 

[tonych]

@withwonderingawe I have no good advise, just saying kudos to catching this at the bad posture stage, and not the going-to-the-emergency-room-for-chronic-pain phase

My experience was that it didn't take long for results once I committed to regular workouts multiple times a week, and then the trick was maintaining the routine. You simply can't stop, your "normal" life got you this way, so you must change your living.