Lose Weight > Common Sense To Lose Weight > Common Sense Article > Want To Find Out If You Have Bad Posture And What That Means?
Want To Find Out If You Have Bad Posture And What That Means?
Have you ever noticed that guy at the gym who is bench-pressing the small car? He does a ton of chest workouts and his arms look like they are in front of him like he has a grocery bag stuck under each armpit. It looks like he couldn't put his arms down if he tried!
Typically this is a combination of what we call kyphosis and internal rotation. While we have all made fun of that guy or thought, OMG that looks so bad. Do not be surprised if you have the same issues, just not as pronounced. We discussed this phenomenon in our Desktop Warrior Series on YouTube. Here is what to look for and a simple test:
Kyphosis: Kyphosis is a curving of the spine that causes a bowing or rounding of the back, leading to a hunchback or slouching posture.
Notice the rounding of the shoulders and forward head tilt. Symptoms include tight pecs, long weak back, and multiple shoulder imbalances - the perfect recipe for injury, weak muscles, and not to mention ... man does that posture look bad!
Medial Rotation (Internal Rotation): Rotary movement around the longitudinal axis of a bone toward the center of the body; turning the upper arm inward.
This appearance is known to exercise professionals as kyphosis and internal rotation, where the shoulders round forward and the arms turn inward at the shoulders, causing the palms of the hands to face backward - basically, gorilla-like. What you might not know is that there's no missing link between you and this ape. Most of us suffer this affliction to some degree. A consequence of hunching over our computer screens and steering wheels, kyphosis is characterized by tight chest muscles and forward-rounding shoulders. In addition, those who spend a great deal of time training the muscles they can see in the mirror, such as the chest, lats, and biceps, may end up with this appearance. Aside from looking like a primate, this kind of muscle imbalance commonly results in neck pain and headaches. No one wants that. So how can you tell if it's happening to you?
Try the pencil test, a postural assessment that ABS trainers give our clients: Stand facing a mirror with a pencil in each fist and arms at your sides. (When most people do this, they assume the military perfect posture position. This is not how you normally stand. Once you have a pencil in each hand then your arms drop and stand normally. Completely relax, as if you were going to stand for an hour ... that's right, go to your normal not-so-sexy posture. Now that you are aware of where your posture was and where it needs to be, it doesn't feel so good to relax, huh?
If the pencils point straight forward, you're good. (This happens about 2% of the time, so don't feel bad if this didn't happen.)
If the pencils point inward toward your thighs, then you have internal rotation.
If the pencil points almost tip to each other, you have severe issues and you can't waste another moment!
To correct it, spend time stretching your chest muscles (ask a trainer for proper technique) as well as strengthening your upper back with exercises like the row (palms facing down). The seated row is great for beginners; even better is the inverted row (put the bar of the Smith machine to chest height or lower for increased difficulty, grab the bar and hang under it with body in a straight line, and pull your chest to the bar, like a horizontal pull up), or dumbbell iso-row. As for all you bench-press devotees? You may want to back off the chest workouts for a few weeks while you focus on strengthening your upper back.
The good news?
Get these two opposing muscle groups into better balance and you can expect:
· Your strength will go up on pressing movements
· Your strength will go up on pulling movements
· You'll have a much lower chance of injury
· Your posture will look 100x times better ... yes 100x not 99!
What NOT to do for 4-8 weeks:
· Any type of Rowing with your hands in a neutral position (palms facing each other)
· Lat Pulldowns
· Biceps
· Bench Press and variations of it
· Pec Deck / Fly (it is a waste of time to begin with, that's another story)
What TO do:
· Cuban Press
· External Rotation Low Cable Pulley
· L-Laterals
· Lots of stretching for Lats, Biceps, Chest
· More posterior chain work (back of the body, upper back) 2-3x as much as as anterior thorax work (chest).
If you are not sure what do to or to what degree - ASK A PROFESSIONAL TRAINER!
Advanced Body Solutions
Charlotte's Premiere Personal Training Solution
www.eastcoastabs.com
Check us out!
Advanced Body Solutions is Charlotte North Carolinas premiere Personal Training company. Advanced Body Solutions specializes in weight loss, fat loss, toning and losing those last couple pounds. Make sure to follow us on our twitter and youtube accounts for more up to date information. You can also visit our website at www.eastcoastabs.com and sign up for our Free Ebooks, Tips and Newsletters. If you are interested in taking us for a test drive, make sure to sign up for your Complimentary Body Diagnostic, Body Fat Test, Health Analysis Report and 30 minute workout!
Typically this is a combination of what we call kyphosis and internal rotation. While we have all made fun of that guy or thought, OMG that looks so bad. Do not be surprised if you have the same issues, just not as pronounced. We discussed this phenomenon in our Desktop Warrior Series on YouTube. Here is what to look for and a simple test:
Kyphosis: Kyphosis is a curving of the spine that causes a bowing or rounding of the back, leading to a hunchback or slouching posture.
Notice the rounding of the shoulders and forward head tilt. Symptoms include tight pecs, long weak back, and multiple shoulder imbalances - the perfect recipe for injury, weak muscles, and not to mention ... man does that posture look bad!
Medial Rotation (Internal Rotation): Rotary movement around the longitudinal axis of a bone toward the center of the body; turning the upper arm inward.
This appearance is known to exercise professionals as kyphosis and internal rotation, where the shoulders round forward and the arms turn inward at the shoulders, causing the palms of the hands to face backward - basically, gorilla-like. What you might not know is that there's no missing link between you and this ape. Most of us suffer this affliction to some degree. A consequence of hunching over our computer screens and steering wheels, kyphosis is characterized by tight chest muscles and forward-rounding shoulders. In addition, those who spend a great deal of time training the muscles they can see in the mirror, such as the chest, lats, and biceps, may end up with this appearance. Aside from looking like a primate, this kind of muscle imbalance commonly results in neck pain and headaches. No one wants that. So how can you tell if it's happening to you?
Try the pencil test, a postural assessment that ABS trainers give our clients: Stand facing a mirror with a pencil in each fist and arms at your sides. (When most people do this, they assume the military perfect posture position. This is not how you normally stand. Once you have a pencil in each hand then your arms drop and stand normally. Completely relax, as if you were going to stand for an hour ... that's right, go to your normal not-so-sexy posture. Now that you are aware of where your posture was and where it needs to be, it doesn't feel so good to relax, huh?
If the pencils point straight forward, you're good. (This happens about 2% of the time, so don't feel bad if this didn't happen.)
If the pencils point inward toward your thighs, then you have internal rotation.
If the pencil points almost tip to each other, you have severe issues and you can't waste another moment!
To correct it, spend time stretching your chest muscles (ask a trainer for proper technique) as well as strengthening your upper back with exercises like the row (palms facing down). The seated row is great for beginners; even better is the inverted row (put the bar of the Smith machine to chest height or lower for increased difficulty, grab the bar and hang under it with body in a straight line, and pull your chest to the bar, like a horizontal pull up), or dumbbell iso-row. As for all you bench-press devotees? You may want to back off the chest workouts for a few weeks while you focus on strengthening your upper back.
The good news?
Get these two opposing muscle groups into better balance and you can expect:
· Your strength will go up on pressing movements
· Your strength will go up on pulling movements
· You'll have a much lower chance of injury
· Your posture will look 100x times better ... yes 100x not 99!
What NOT to do for 4-8 weeks:
· Any type of Rowing with your hands in a neutral position (palms facing each other)
· Lat Pulldowns
· Biceps
· Bench Press and variations of it
· Pec Deck / Fly (it is a waste of time to begin with, that's another story)
What TO do:
· Cuban Press
· External Rotation Low Cable Pulley
· L-Laterals
· Lots of stretching for Lats, Biceps, Chest
· More posterior chain work (back of the body, upper back) 2-3x as much as as anterior thorax work (chest).
If you are not sure what do to or to what degree - ASK A PROFESSIONAL TRAINER!
Advanced Body Solutions
Charlotte's Premiere Personal Training Solution
www.eastcoastabs.com
Check us out!
Advanced Body Solutions is Charlotte North Carolinas premiere Personal Training company. Advanced Body Solutions specializes in weight loss, fat loss, toning and losing those last couple pounds. Make sure to follow us on our twitter and youtube accounts for more up to date information. You can also visit our website at www.eastcoastabs.com and sign up for our Free Ebooks, Tips and Newsletters. If you are interested in taking us for a test drive, make sure to sign up for your Complimentary Body Diagnostic, Body Fat Test, Health Analysis Report and 30 minute workout!
Related Articles
-
How To Get Your Metabolism Pumping
As we get older our bodies begin to slow down and not function as well
-
What is CLA Weight Loss Supplement?
Obesity is a sickness characterized by being overweight or having exce
-
Is Your Willpower Doomed to Stop You Losing Weight?
When it comes to fat loss, we really nee
-
Quick Ideas To Help With Your Weight Loss For Women
Walking has been known to work beautifully well as a toning activity a
-
Can I boost my metabolism to lose weight?
Trying to boost your metabolism probably wont lead to weight loss, at
-
How to lose weight using the energy quotation
Weight loss can be done easily and safely. To understand how this c
- DON'T MISS
- Proactol - Amazing Product Review
- Despite Obesity Epidemic, Children Opt Out of Gym Class
- What抯 So Bad About Fast Weight Loss?
- Losing Weight? Tips That Work On Targeting Those Extra Pounds
- Effective Weight Loss Tips
- Four Things To Consider Before You Start A Diet
- Diets That Works - Colour Diet
- Low Carb Foods Dieting Boon Or Ripoff
- Three Exercises to Help You Lose 10 Pounds in a Month
- Give It All You've Got
