Are there any of you who legitimately and permanently fixed their posture? If so, how did you do it?

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December 10, 2019

I tried a few exercises over time and I also lift semi-regularly. I'm in pretty good shape so my lower back should be able to support me, but at times, even when I think I'm walking straight, I'm walking hunched (it's like my neck is naturally forward). I deadass need to stick my chest out and look like a tryhard just to even out the hunched back. I might try checking with a doctor, but I'd like that as a last resort. For context, I've worked on walking confidently, and looking up, so that shouldn't be the issue.

Post Information
Title Are there any of you who legitimately and permanently fixed their posture? If so, how did you do it?
Author dropitlikeafad
Upvotes 93
Comments 81
Date 10 December 2019 04:07 AM UTC (1 year ago)
Subreddit askTRP
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[–]Endorsed Contributor: "The Court Jester"GayLubeOil64 points65 points  (5 children) | Copy

Buy the book becoming a supple leopard. It's written by a guy with a PhD in the subject

[–]Adorable_FecalSpray27 points28 points  (0 children) | Copy

Kelly Starrett, started as mobilitywod, now called thereadystate.

Here is a list of YouTube videos he has done before he became popular and started charging...

The videos are usually short and to the point, focusing on specific issues. I am sure he has at least a couple in there on posture, whether it is head forward or hunching or anterior pelvic tilt related.

Some really great and easy to get into stuff.

I really like his shoulder and hip mobility clips.

The book is good too.

[–]machoking_your_gf6 points7 points  (0 children) | Copy

I've tried both Supple Leopard and Relax into Stretch, but I got better results from the latter. They were pretty instantaneous too, which leads me to think Tsatsouline might be on to something with his central thesis. I'd recommend anyone to check out the book if they haven't. The writing style is very down to earth, although he tries a bit too hard with the Russian lingo at times. In fact, I just found a pdf of the book online so you don't need to pay anything. Also, there's a Youtube video of Pavel himself going over some techniques. It's got some decent info, as well as being a masterclass in unintentional comedy.

[–]Juanpunchmann0 points1 point  (2 children) | Copy

Why the fuck is this book so expensive. Just checked ebay and most are over 100 aud

[–]SleazeballG1 point2 points  (1 child) | Copy

On amazon should be 50 dollars. I can get you the free pdf/epub if you want

[–]Juanpunchmann0 points1 point  (0 children) | Copy

please! pm me <3

[–]SerialATA_Killer17 points18 points  (5 children) | Copy

I was told I had strange posture and scapula placement by a physical therapist when I went in for rotator cuff pains. He had me exercising the muscles below my shoulder blades with some pretty strange movements. It worked pretty well for a while; removed shoulder pain, had my back feeling good. But then I fell off the wagon.

I would suggest you actually see a professional rather than take advice from some unknown internet goofballs.

[–]therealgmx5 points6 points  (3 children) | Copy

This is typical imbalance seen on chest bro / bro split. Activate your external rotators and strengthen them - exactly what your therapist was attempting with you. People are hunched and fucking devolved apes because their pec, upper traps are all tight and over developed. Easy to spot the idiot warming up internal rotators before benching - lul. Lift properly, warmup activate and prehab properly.

[–]SerialATA_Killer1 point2 points  (2 children) | Copy

But bro my traps and titties are looking juiced af

[–]therealgmx1 point2 points  (1 child) | Copy

Not going to lie, been there. And sharing what I've learned on this sub, as I also went through the rehab. It is important to "trust the process". It's also far easier to learn something the right way off the bat than unlearn/unwind subconscious and relearn the movement. Heh, just realised a lot of us on this sub are well versed on that (unlearning and relearning). I had a lot of problems flexing/activating my neck muscles that caused all sorts of shit and started affecting other hobbies. Take care!

[–]SerialATA_Killer0 points1 point  (0 children) | Copy

Luv u bro

[–]Lunchabel971 point2 points  (0 children) | Copy

Mind sharing those exercises?

[–]NabroleonBonaparte52 points53 points  (13 children) | Copy

Bad posture is a result of muscle imbalance. Most likely a weak back and tight leg muscles and bad ankle position from wearing shit shoes.

It’s not going to change with “trying a few exercises.” You actually have to do heavy rows and squats til your back has the strength to hold your spine in proper position. Despite what older men say about try walking tall, it’s bullshit because they didn’t grow up in a society where you sit in front of a screen all day eating a diet lacking in adequate vitamins and protein and your muscles deteriorated.

When you do your rows and squats, you have to hold proper posture while doing the exercises so that your body adjusts to the proper position and you target the muscles evenly.

Row form: Roll your arms back so that your chest is out and up, and so that your shoulder blades are together. Pull weights with your back muscles.

Squat form: Same upper back posture as rows with your neck parallel to your spine (dont bend head down or up). For lower back, poke your ass out; like my old gym teacher said, “bubble butt like the girls in the rap videos.” Knees/heels shoulder width and toes pointed out. Squat barefooted or with flatfoot shoes (vans/converse).

For more detail, read Starting Strength by Mark Rippetoe. He may even have form videos on YouTube.

[–]send_it_for_the_boys7 points8 points  (0 children) | Copy

Something to add to row and pull down form try holding the bars with just your fingers and envision pulling with your elbows and squeezing your back together it deletes a lot of the biceps doing most of the work.

[–]beginner_5 points6 points  (1 child) | Copy

Pull weights with your back muscles.

This is important as the tendency is to pull with your arms, eg biceps but rows shouldn't be a biceps exercise.

For anyone that hasn't heard of the common tip that also helped me a lot: Think of your arms as inflexible/immobile hooks attached to your body. You have to pull with your body (back) to make them move.

[–]WinterRice2 points3 points  (0 children) | Copy

That always helps me. On cable rows and sometimes on DB rows I will also place my thumb on the same side as my other fingers, so it's literally like a hook instead of a grip.

[–]Counterattack1992 points3 points  (3 children) | Copy

For the last part about squats, "poke your ass out", is that poking your ass out while maintaining a straight spine? Or curving your spine hard like girls do when they are overcompensating and trying to make their ass look huge?

[–]NabroleonBonaparte0 points1 point  (2 children) | Copy

Your second example.

Most people’s “straight” spine is actually curved. This is why many squat coaches point out “butt-wink.”

So your butt should be rotated out and up.

I hope that makes sense. I recommend searching “butt wink squat form” on YouTube to see how hips tend to move down and in when people squat and then it should all come together.

[–]Counterattack1991 point2 points  (0 children) | Copy

Ok. Thank you!!

[–]lokilis0 points1 point  (3 children) | Copy

I'm curious on your point about the flat-footed shoes. Would wearing running shoes with high arch support fuck squat posture up badly?

[–]SlayOfCourage1 point2 points  (0 children) | Copy

Google heel drop in shoes. Converse don’t have them cowboy boots are crazy bad. And fuck arch support they will ruin your feet.

[–]NabroleonBonaparte1 point2 points  (1 child) | Copy

No running shoes.

Think about it like this, when you push with your bare feet against the ground, all the force goes directly to your legs and muscles because the ground is solid. Running shoes have cushion because they need to absorb the shock from running. You don’t want that cushion under your feet if you’re trying to lift weight because the cushion takes away the force from your leg muscles.

[–]lokilis1 point2 points  (0 children) | Copy

That makes sense. Thanks.

[–]dani0980 points1 point  (0 children) | Copy

All this strength training is good but you also need to be stretching out the chest and front delt

Also can’t neglect the front and rear delt.

You need to be stretching daily and forcing good posture daily

[–]TigerTamingSword11 points12 points  (1 child) | Copy

Pretty shocked to see no one mentioned pull ups. It's one of the most effective exercises to fix your posture, since correct execution (adduction of the scapulae) forces your spine into the correct alignment and strengthens your back muscles.

[–]Whitefarmer1 point2 points  (0 children) | Copy

Hell yeah !!

[–]Crisis887 points8 points  (0 children) | Copy

Ain't permanent, it's like all fitness, gotta keep working at it.
Gotta tighten your upper/mid back, and loosen a tight chest and lats.

T Bar Rows, going for volume (minimum reps 10, 5 sets)

Chest stretch; stand at a wall corner (one pointing out, not in) or doorway so you have somewhere to stand in line with the wall, Easy: hand flat on the wall at sternum height, turn ribcage away, arm straight.

Harder: Hand shoulder level, arm straight, turn ribcage/torso away

Best/Hardest: Hand up at 30 degrees above flat, karate chop the wall hand position, thumb away from the wall, turn your torso away

Doesn't need to be a band. Use a windowsill, and again, thumb up, and roll the thumb outwards

[–][deleted] 15 points16 points  (8 children) | Copy

Sleep on the floor. It is a stoic exercise that will improve your posture and help you build discipline.

[–]ConspiracyPill7 points8 points  (0 children) | Copy

I tend to have posture like OP and am working on fixing it. I've tried sleeping on my back in bed and on the floor, problem is that I literally won't fall asleep in that position and it starts to hurt eventually to the point where my body sort of "itches" to turn to the side.

[–]Vipe7771 point2 points  (3 children) | Copy

I read this multiple times already. Does this really help that much?

[–][deleted] 9 points10 points  (2 children) | Copy

You keep perfect posture for 6 to 8 hours and your body/muscles get used to be in that position. It is a vast improvement

[–]Vipe7770 points1 point  (0 children) | Copy

Will try, thanks!

[–]Whitefarmer0 points1 point  (0 children) | Copy

So true I even wore my hat backwards because it would hit my hoodie and force me to bring my chin down and extend my neck

[–]jaznex2 points3 points  (1 child) | Copy

or better don't sleep at all

[–]andrew_little10 points1 point  (0 children) | Copy

Can vouch helps 1000%

[–]oooKenshiooo4 points5 points  (0 children) | Copy

Yes, I did and I get regularly complimented in my good posture.

I did yoga and martial arts.

Building good posture is not just about strength exercises, but also about being able to build efficient kinetic links between muscle groups.

As for neck posture: swallowing patterns are key here. For this, you should check out mewing.

[–]Its_scottyhall5 points6 points  (0 children) | Copy

Olympic style weightlifting will fix it full stop. Find a coach and let it change your life.

[–]johncillo2 points3 points  (0 children) | Copy

I’ve had so many issues with posture, found out I had anterior pelvic tilt and sway back. I fixed it with squats and doing lots of core exercises. Core is one of the most important things, for the head and hunched back I used Calisthenic Movement program, not only it resolved my back contractures but also helped with mobility and posture.

[–]dani0982 points3 points  (0 children) | Copy

Dude fuck reading book, sleeping on your back etc. all this bs people are feeding you.

You need to stretch daily. Focusing on opening up your chest and front delt and strengthening you’re back and rear delt

Force your self, like you said, to pull your shoulder back and chest out... all the time. Stop slouching at your desk, computer, phone and steering wheel.

Aside from you’re daily stretch routine Take time out through out the day, just a few minutes to do some chest stretches.

You must be consistent but after just a little while you’ll start to see results

A lot of people recommended that strengthening which is true, you definitely need to be working out and and straighten your back but you don’t want to create another muscular balance with your chest

It’s a Combination of strengthening and stretching

[–]schielegirl1 point2 points  (2 children) | Copy

postural restoration institute shout out yiyiiii

[–]BrodinsOats0 points1 point  (1 child) | Copy

My dawg!!! This man is woke. PRI is the way to go 100%

[–]schielegirl0 points1 point  (0 children) | Copy

Imma girl.
__^ lol

[–]breakdatass1 point2 points  (0 children) | Copy

Setup gymnastic rings in my backyard and sleeping on a thin pad on top of Japanese tattamai matts.

[–][deleted] 1 point2 points  (2 children) | Copy

Adding to the workout advice.

I figured out a workout routine that has dramatically improved my posture over the last month. But like other say, it’s not permanent unless you do it once or twice a week (same with most other type of workouts)

Stretching chest and spine:

I lay down face up on a bench with my upper back halfway off the bench and slowly lower 10lb dumbbells strait arms over my head and down to the floor. I hold for 30 seconds then raise and lower for reps getting a deep stretch each time the weights lower towards the ground. I will also change the angle from completely vertical to 90 degrees helping to also stretch my chest and shoulders.

It’s the most effective stretch I’ve ever done.

Then strengthening the upper body. Barbell rows like other have mentioned.

But also face pulls on the cable machine.

The later al back extension machine

And the most effective one for me for immediate results is I will bend over 90 degrees while standing, similar to how I would start a row, but with 15-20lb dumbbells, I raise them alternating, strait over my head for reps.

It’s basically the classic arms over your head by your ears, chest back, yoga position for posture, but more effective version adapted with residence training.

Stretch the chest and upper spine, strengthen the upper back. Each time you’re at the gym.

[–]lokilis0 points1 point  (1 child) | Copy

Need a bit of clarity on arms straight/bent and where exactly they're going

[–][deleted] 0 points1 point  (0 children) | Copy

for strengthening the back, basically you are doing bent over dumbbell back flys but instead of raising your arms to your sides, you are raising them strait ahead, arms strait, biceps by your ears, and repeating for reps.

for the chest/shoulder/spine stretch, laying down on a bench, face up, with your shoulders hanging off the bench, (light) dumbbells above your head like you are at the top of a dumbbell press, then strait arms, lower the weights over your head, biceps by your ear, and stretch deeply for a minute or two, also raise and lower into the stretch for reps.

[–]SupremeBBC1 point2 points  (0 children) | Copy

Not gonna lie, hot yoga in combination with my Olympic lifting has done wonders for my posture. I think I'd attribute most of it to yoga because my body now feels like a malleable object. Almost like a slinky toy.

Add hot yoga to your regiment and your spine/posture will be lit.

[–]lokilis1 point2 points  (0 children) | Copy

OP watch this video, it has specific exercises for your neck to fix posture:

As for your back issues etc. he might have some other videos for those. One thing that comes to mind in particular is sway back, he says you need to consciously shift your upright support muscles to be your glutes and abs, not just your hip flexors and lower back.

Stuff like that. I think that's the source of your issue. You need to consciously shift your usage of various muscles for posture. Do research to figure out which ones.

[–]MagnumBurrito1 point2 points  (0 children) | Copy

Yes, I permanently fixed my posture. Tallest I've been in my life too.

You need to lengthen your spine to fix the hunched back. It'll only take a couple months with consistent effort.

This book shows you how.. Esther Gokhale - 8 steps to fix your back pain.

[–]ACE-JHN1 point2 points  (0 children) | Copy

OH yes !! my specialty, I've been a physical therapy tech for a year and fixed my own posture.

Main exercise : Passive hanging, I passive hang for 2 minutes before every workout. Bonus it helps with grip strength and increasing pullups.


50-100 band pull aparts per day (get the orange band from EliteFts) or do 3-4 sets of 20 reps facepulls before every workout.

Lacrosse ball : on traps and front of pec / delt tie in area. Place a lacrosse ball in each of these areas for 1-2 min 2-3x a week.

Do 2:1 ratio of pulling to pushing in your workouts.

[–]agjrpsl2 points3 points  (0 children) | Copy

Sit up straight and don't slouch. Don't sleep with 3 pillows under your head. Do core strengthening exercises, back extension exercises, planks in all planes.

[–][deleted]  (3 children) | Copy


[–]Crisis883 points4 points  (2 children) | Copy

Anterior tilt is tight quads and lower back, and weak glutes/abdominals.
Surgery as a first solution is stupid, just get some functional flexibility and core strength

[–]Crisis883 points4 points  (1 child) | Copy

Downvotes my comment then deletes his.

[–]therealgmx0 points1 point  (0 children) | Copy

Hahaha he deleted himself. Add short/tight hip flexors while you mentioned quads, I'd specifically say the QL.

[–]HoedownInBrownTown0 points1 point  (0 children) | Copy

I've significantly reduced my anterior pelvic tilt with consistent lifting and stretching. Sometimes I need to look in the mirror to keep an eye on form when doing certain exercises, as it was causing me issues when, for example, doing barbell rows. The tilt was causing my back to be arched. I think I was benching with too much of an arch too, and so it has taken conscious correction of the title to have correct form.

I think they are often caused by muscle imbalances, so lifting has meant that my body as a whole has adjusted in strength level somewhat. That was following a Stronglifts 5×5 routine consistently for just a few months.

A guy I work with has been trying to correct hunched shoulders, which have only developed in the past few years, by lifting. I think he is seeing slow progress, but his was white significant so will take time. I can't recommend particular exercises to solve your issue but I can tell you from experience that exercise can successfully correct improper posture.

[–]polmaldjdis0 points1 point  (0 children) | Copy

Does a foam roller work?

[–]Ohboohoolittlegirl0 points1 point  (0 children) | Copy

Interior pelvic tilt is supercommon nowadays and is easy to be fixed.
Lots of exercises to do and definitely good to check out.

[–]swinnyb0 points1 point  (0 children) | Copy

I had a bit of an overhaul with regards to my posture a few years ago. What worked for me was a good 10-15 minute stretch in the mornings (4-5 times a week), incorporating certain exercises into my workouts and generally keeping mind of my posture throughout the day.

I used to have really bad APT (anterior pelvic tilt) but it has improved massively by keeping on top of it and routinely stretching. For your hunch, try incorporating Face Pulls into your workouts. Also, maybe for 5-10 mins a day lay flat on your back (including lower back) with your arms extended straight out to the side

[–][deleted] 0 points1 point  (0 children) | Copy

There's a pretty simple exercise for a protruding head-which sounds like what you're describing. You just do 10 reps a few times a day of tucking your chin towards your neck. Alot of people I work with have the same posture problem from looking up while bent down.

[–]Rimefang0 points1 point  (0 children) | Copy

I practiced it one day because I didn't want to end up like my little brother. It sucks because he's still taller with me still straight up and him hunched over.

Practice every day. Be aware. Catch yourself and re-adjust. Also, bench presses. They might help, Idk, but in an age where everyone is looking DOWN at their phones, it's important you have your neck in the opposite direction at times.

Try laying back on the edge your bed. Have your lower back on the edge of the bed, and have your upper half just hanging. 5 minutes. You'll feel things decompress that you've never felt before.

[–]jakeyv1230 points1 point  (0 children) | Copy

Google jandas upper crossed syndrome.

[–]TehJimmyy0 points1 point  (0 children) | Copy

Deadlifting Facepulls

[–]fannyfire0 points1 point  (0 children) | Copy

I didn’t do any workouts to increase my posture. I just read a bunch of material online and read about body language. I purposely worked on altering the way I walked and stood. For reference, I didn’t have any back issues so I am healthy as far as I know. I would consider reading and watching videos about a good posture. Buy into the benefits of looking better, being more confident, being perceived tougher, and having more oxygen in your blood stream from being upright and balanced. I’d encourage you to start lifting because it encourages good posture if you lift correctly. Ab exercises will strengthen your core and further encourage you to stand correctly. I’ve never seen anyone who lifts seriously weights walk with a hunched back so that should speak for itself.

[–]fretty5550 points1 point  (0 children) | Copy

Honestly man just go find a good place to learn martial arts near you. It'll literally fix everything. You'll be healthy and build confidence in yourself and you won't even care about useless things. Also stretch, a LOT. Just take care of your body and make sure it's in prime condition and everything will fall into place.

[–]BaronIncognito0 points1 point  (0 children) | Copy

Athlean-X YouTube channel has some great posture videos.

[–]MasterpieceHH0 points1 point  (0 children) | Copy

I started lifting. Srs

[–]SimplyFishOil0 points1 point  (0 children) | Copy

Yeah. Looked in the mirror to figure out what I should look like standing straight, and had to consciously adjust to that position every time I thought about it. It eventually became a habit when I went out in public, and now it actually makes my upper back/neck sore if I don't stand straight.

It takes time, just like working out

[–]Whitefarmer0 points1 point  (0 children) | Copy

Stupid simple but I did permanently fixed myself by hanging by my hands from a pipe at work multiple times a day for a minute or so. I literally felt my spine fill with fluid while hanging and squeeze out when I dropped down. After a while that feeling went away and I was a new man all kinds of little problems went away

[–]LucidBananna0 points1 point  (0 children) | Copy

I had an anterior pelvic tilt, with lifting and focusing on kinda stretching with proper posture (videos on YouTube depending on your posture issue) and it mostly has gone away by now.

[–]BrodinsOats0 points1 point  (0 children) | Copy

This happens to be a little bit of an expertise of mine, by way of personal experience. I’ve been rehabbing my posture for 5.5 years now.

The first four years was with one PT whose model of therapy was...unsuccessful. At first I seemed to make good progress but eventually I regressed and got even worse.

It included a lot of advice posted on this thread. Upper crossed syndrome, lower crossed syndrome, shoulders back, etc. Supple Leopard. Lots of self-myofascial release (foam rolling), which is especially trash. “Chest up shoulders back” is an especially bad postural cue that can make things worse.

Then I started working with a therapist who‘s really into continued education and subscribes to 3 different schools of thought on therapy: Postural Restoration Institute (PRI), Functional Range Conditioning (FRC), and dynamic neuromuscular stabilization (DNS).

The methodologies from these different schools have been key and I’ve gotten much better since incorporating them. PRI has been the most critical, by far.

[–]_thechinaman_0 points1 point  (0 children) | Copy

I watched gorillas at the zoo and now my posture is perfect.

[–]HurricaneHugues0 points1 point  (0 children) | Copy

Stretching, consistently heavier deadlifts and barbell rows.

[–]sir_shitfuck-1 points0 points  (6 children) | Copy

Go see a chiropractor and start doing deadlifts, and just think lead with your balls in terms of posture

[–]iSwallowedTRP4 points5 points  (5 children) | Copy

Do not go to a chiropractor. There’s 0 evidence they work and a possibility they could leave you disabled or dead.

[–]sir_shitfuck-4 points-3 points  (4 children) | Copy

Pretty retarded statement right there with zero evidence.

Also what is the mechanism for death please do tell? I am eagerly awaiting for you to explain how a chiropractor can kill someone.

If one finds themselves a good quality chiropractor who knows what they are doing then they are fine.

[–]iSwallowedTRP5 points6 points  (2 children) | Copy

Too much anger. Anything I say will fall on deaf ears. Look into it.

[–]sir_shitfuck-2 points-1 points  (1 child) | Copy

No anger here brother but you just blanketed a whole health profession with your statement

[–]iSwallowedTRP4 points5 points  (0 children) | Copy


[–]Crisis881 point2 points  (0 children) | Copy

There was a porn star died a couple years back from a bleed in her neck caused by it.
It's dubious at worst, and satisfying if not super clinical at best.

You can kill a man, but you can't kill an idea.

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