Can you improve your posture by strengthening your upper back?

goodforme · 02-18-2010, 03:01 PM

I have quite the hump in my back, defined even. Comes from years of slouching to hide "the girls" and became a hard-to-break habit. Now it's not only painful to stand up straight, I just can't do it. When I stand as straight as possible there's still a roundness in my mid-back.

So, if you CAN strengthen your upper back muscles (along with your core) exactly how would one go about doing that?

Thanks for any and all advice.

lychee · 02-18-2010, 04:32 PM

Strengthening your back muscles should help with your posture. Yoga and pilates are awesome for this, as well as things like rowing and other exercises that work your shoulders and upper back (if you go to a gym, it's usually pretty easy to spot which machines target this area). Stretching and massage can help loosen the muscles up too.

Have you ever been to a chiropractor? Your spine could also be out of alignment, which might be an additional reason why you can't stand up straight. A chiropractor should be able to help correct your posture. Not to mention, it also feels great after you've had an adjustment.

Ilene · 02-19-2010, 10:09 AM

I would suggest seeing a physical therapist. My back/shoulders were getting rounded too and I was getting sore shoulders. After seeing my PT he showed me some exercises, which I still do just because I like them, and my 'winged shoulder blades' are no longer there along with the rounded back...

You should definitely see your doctor first....

wfonseca3017 · 02-19-2010, 11:36 AM

Dear God: if you can't make me thin, can you at least make all my friends fat??????

I love this......

LandonsBaby · 02-21-2010, 01:15 AM

I second Lychee. Find a good chiropractor. Mine gives me all the same exercises my previous PT gave me plus some.

silverbirch · 02-21-2010, 05:53 PM

Another vote for a chiropractor. My back is finally untangling after years of grumbling.

Crystalx4 · 02-22-2010, 09:07 AM

I'm glad I came upon this- I was just going to post a very similiar question!

srmb60 · 02-26-2010, 09:37 PM

Kind of an aside ... I've spent quite a bit of time reading at exrx.net today (fabulous site BTW).

I slump too. So I studied a bunch of muscle maps and tried a few different things. Oooo there are some weak muscle bits in there!

goodforme · 03-01-2010, 03:13 PM

Susan, thanks for the tip, I'm spending my goof off time at that site today

and I'm going to the doc next week (hopefully leaving with a referral to a PT or chiro) will update later.