What do you think of my back and neck and how can I fix it?

[bao3niang]

@serendipity888 Hey, really sorry for late reply!

Based on what do you think I have anterior pelvic tilt? And what did you mean by recommended routine?

Thanks

 

[jojofromrichmond]

@serendipity888 Appetite comes with exercise, can't force someone to eat more

 

[retrobyter]

@jojofromrichmond But from the post it does sound like he's doing a decent amount of exercise already. You can't manufacture appetite, true, but you can choose foods that are more calorie dense. Or adding calories through liquids is another way you can increase your caloric intake, if appetite is the issue.

 

[jojofromrichmond]

@retrobyter Perhaps. Anecdotally I found my appetite increased a lil bit doing bodyweight, it seriously shot up when weightlifting. Literally double. Maybe he should try that instead, would definitely help him correct his posture (deadlifts & seated row strengthening his rhomboids etc)

 

[unknownseby]

@bao3niang Honestly yo the best way is to just hang from a bar and let your posture ease out. Just fully relax your muscles out and let your spine relax. Everything fixes try it out

 

[iose]

@unknownseby That shit feels so good

 

[otg10]

@bao3niang Figure out a way to strengthen your core and back, focusing on stabilization. Pushups, reverse pushups, planks, all the planks, light weight many reps deep squats, holding weight above/below/ in front of you, but not resting on your shoulders.

You are specifically looking to get ride of scar tissue, not power or "strength", while also trying to get your body to reset a little. I am going to bet you have some underlying hip issues as well. Just a bunch.

Another thing that has helped my hip and lower back stuff is finding a pull-up bar and just hanging from it. It will loosen up your shoulders, but I also feel muscle and joints on my problem side stretching out. Look to the sky when if you do this.

Get more protein/fats/carbs in your diet. They way your ribs and hip bones show added with the way your stomach sucks in, I would think that the front side of your core is weaker than the back side of your core, which would also lead to the "slouching forward" look.

Biggest things I see, not certified in anything other than personal experience, is core weakness and hip/lower back mobility issues.

Edit: protein/fat/carbs within reason. You have to have protein to build muscle, you have to have fat to repair tissue, and you have to have carbs for bodily functions. Don't eat Chipotle twice a day. Just saying.

 

[kenmax]

@bao3niang My neck, my back, help me with tips for my back, my neck, my back

 

[akjc9]

@kenmax First you gotta put yo' neck into it. Don't stop, just do it, do it

 

[bao3niang]

@kenmax Everything starts from the neck?

 

[joshdk]

@bao3niang Work on thoracic extension, both flexibility and mobility. As your thoracic extension improve, it’ll fix most of your problems. Best exercise to work on is to build towards a thoracic bridge.

Also use a peanut (two lacrosse ball fused together). Place it horizontal in your thoracic spine, and do either reps of shoulder flexion or angels. Then move to another spot on your thoracic and repeat.

 

[dawn16]

@bao3niang In my experience, the exercises in the Overcoming Poor Posture book are spot on. Especially the chin tuck (which it looks like you really need -- your chin is pointing up) and the thoracic extension make my posture instantly much better, although I have to practice fairly often if I want it to stay that way.

 

[dawn16]

@bao3niang I’d suggest ongoing chiropractic care. Starting twice a week and reducing to twice a month as things get better. Should loosen the stuck parts so your body is free to operate optimally. A good chiropractor will get x-rays first before making a care plan.

Then get walking! Minimum 30 minutes a day. Preferably morning and evening. Find a spot half way through to do some sprints. 3-5 sets of 100 metres. This will be much more beneficial than jogging to start with as it will firm up your feet, ankles, pull your shoulders back, it’s such a natural explosive full body move.

Spend a couple of months nailing static holds with good form like front and side planks and some dead hangs. Move on to wall hand stands. If you want to start cranking push ups, make sure you balance with rows. Or rowing machine.

EDIT: Good form is crucial but very hard to self manage. A yoga class would be good where an instructor corrects things until you learn to feel it.

 

[breinicke]

@dawn16 "a good chiropractor" is a physical therapist or person with a real education and not a chiropractor at all. Going to a chiropractor is a huge gamble. Some know what they're doing, some are quacks. It's pseudoscience with somewhat beneficial massage and PT at best. At worst, they will hurt you worse. Systematic reviews have shown no benefit whatsoever to chiropractic care except in specific cases of chronic, not acute, back pain. So yeah, glorified massage + a bunch of BS.

Unfortunately imaging and a real PT specialist are expensive.

 

[bao3niang]

@dawn16

I’d suggest ongoing chiropractic care. Starting twice a week and reducing to twice a month as things get better. Should loosen the stuck parts so your body is free to operate optimally. A good chiropractor will get x-rays first before making a care plan.

Damn. I did have something like that few years ago. Stopped with gym and went to some chiro center. I didn't like it, not just that exercises were boring but I didn't look at them as helpful at all. Static stuff on the ground, like raising your shoulders and arms, static holds, some sorts of sit ups. Didn't see improvements either. What I imagined was to get evaluated, get exercises and go to the gym and home and do them, without spending additional money on them, really have no trust in people here

Then get walking! Minimum 30 minutes a day. Preferably morning and evening. Find a spot half way through to do some sprints. 3-5 sets of 100 metres. This will be much more beneficial than jogging to start with as it will firm up your feet, ankles, pull your shoulders back, it’s such a natural explosive full body move.

Used to walk a lot before too, agree here with you..

EDIT: Good form is crucial but very hard to self manage. A yoga class would be good where an instructor corrects things until you learn to feel it.

Got it, thanks

 

[christiangirl1991]

@bao3niang When you do your sit-ups flex your neck muscles. Another thing you can do is neck exercises like contracting without a weight then do a weight. Do this in all directions. You also need to practice good posture pull your shoulders back and look up a tad bit more you’re slouching.

 

[graceeternity]

@bao3niang Look into postural restoration institute. If you can find someone who teaches it, it can help with rib flair and hyper activity at the traps

 

[stockmanroad]

@bao3niang Daily sun salutations 3x in the morning 3x in the afternoon and 3x before bed

 

[dawn16]

@bao3niang Yoga is great but be careful you get a good teacher because doing the poses incorrectly could be dangerous and make things worse for example.

But dude everyone’s body is different, and if these issues are as bad as you describe, then visit a doctor, they can at least refer you to the correct professional. I wouldn’t advise (ironically) undergoing a program of correctional exercises recommended by people on the internet.

Also you’re a taller dude and the world usually ain’t built for your height (you probably have to really lean to use kitchen counters for example)

 

[villianmade]

@bao3niang Alexander Technique. As soon as Covid is under control, find a teacher and schedule some lessons.