Fixing Posture

[monalyssa33 138]

Does anyone have any ways to fix posture after weight loss? It's hard to not stand like I still have an additional 185 pounds on me, but I don't know how to fix it. I saw a physical therapist for a few weeks to strengthen my core to prevent back pain and I know that can also help with posture.

[Berry78 4,261]

This is an issue for me too.

My chiropractor recommended specific gym exercises for postural improvement for my daughter a few years ago. Her exercises focused on strengthening her back muscles by lifting weights.

Between your physical therapist and my chiropractor, I think our answer lies in the gym. Weights and maybe yoga?

[swimbikerun 1,046]

All I've heard is strengthening the ab and back muscles. Swimming is also good for this.

[GrrlAnn 177]

I would also make a conscious effort to stand and sit with good posture - meaning put real thought into holding your shoulders back, back straight and head high as much as you can. Eventually it will be a habit. Also, sitting on an exercise ball instead of a chair can help. I sometimes swap my office chair for one when I want to work on core strength.

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[GassyGurl 428]

They make posture trainers. Ive thought about getting one, because all I do is sit hunched over a keyboard all day long.

Here is a quick example: VOELUX Adjustable Figure 8 Back Posture Corrector and Clavicle Brace https://www.amazon.com/dp/B01MT9BLHF/ref=cm_sw_r_cp_apa_AExeAb4XAFCEJ

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[Diana_in_Philly 1,426]

11 hours ago, monalyssa33 said:

Does anyone have any ways to fix posture after weight loss? It's hard to not stand like I still have an additional 185 pounds on me, but I don't know how to fix it. I saw a physical therapist for a few weeks to strengthen my core to prevent back pain and I know that can also help with posture.

I'm 14 months out. 107 pounds down. At about 60 pounds out, a friend of mine who teaches Pilates said, you are still moving as though you weigh your old weight. She started helping me with Pilates - if you are not familiar with it - YouTube or library. It is used extensively by dancers (really good posture) and it has changed the way I move and the way I look. People think I'm taller than my 5'3" and think that I'm thinner than I am. It is about strengthening your core - your powerhouse - the muscles in your abdomen and back. Yoga helps as well. But you have to be consistent and work at it every day. It took us years to get to the way we were, and it is going to take us time to undo the damage we have done to our bodies.

[FluffyChix 17,415]

I'm doing PT right now and it's the core building strength exercises and stretches, then doing mindfulness to retrain how we walk--and not be pulled down and forward into our protective position.

The therapist also said she felt Tai Chi would be an awesome exercise practice for me to do daily as well as therapeutic yoga when I'm strong enough down the road.

[brightfaith 187]

Have you heard of Rolfing? I haven’t done it myself, but I have a friend who has and have looked into it. I understand it can greatly improve posture and alignment.

[Kat410 423]

This is a great topic. I had terrible posture between the weight and sedentary lifestyle. I have found that strength training and ab work has made a difference. I have also been surprised at the difference that massage has made in loosening these muscles and dealing with the chronic hyper extension of my upper back and shoulder muscles.

Then of course plain old mindfulness helps. I have alarms in my calendar prompting me to sit up straight and suck my navel in!

[jess9395 5,449]

Yoga helped me IMMENSELY with this!

[monalyssa33 138]

9 hours ago, Kat410 said:

This is a great topic. I had terrible posture between the weight and sedentary lifestyle. I have found that strength training and ab work has made a difference. I have also been surprised at the difference that massage has made in loosening these muscles and dealing with the chronic hyper extension of my upper back and shoulder muscles.

Then of course plain old mindfulness helps. I have alarms in my calendar prompting me to sit up straight and suck my navel in!

I'm rarely sitting at work, so I'll have to really practice on mindfulness while I'm walking around.

[fruitandveggies 456]

Agreeing to yoga and core exercises! I love the Les Mills class CXWorx if you have a gym that does LM classes. I'm definitely going to try one of those posture correctors though! Great idea.

[sleeved2win 79]

Yoga, Pilates.

I try to make an effort for my posture, even now, pre-op. I use this exercise to help me: imagine there is a string that goes through your body, up through the top of your head. Now pull the string up-- bring your chin up, elongate your neck. If you suck in your tummy a little, it will help you to keep the posture. Practice being mindful of it and eventually it comes naturally.

[frust8 963]

Does anyone else remember putting a book on top your head to practice walking more smoothly? I almost never could keep that thing from falling. One of my aunt's kept saying Stand up straight, you'll never get a man that way. I wasn't too worried, I could just bean him with the fool book. Besides I had scoliosis, lordosis and a big rump, ain't no way my spine was going to,look straight. But I tried my best to sit straightly in a chair etc. I wonder as I lose weight will be center of balance get all skewed? After I have worked so hard I don't want to topple over! Oh the new things I 'll have,to worry about.

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[brightfaith 187]

I was just recommended a gentle strengthening and stretching DVD called Posture and Pain Relief that has two 30-minute workouts to help strengthen my back and posture. Just did the Posture workout for the first time yesterday and I woke up sore and stiff this morning — a sign to me that I actually did something even though the workout was gentle. Something like this could help.