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Has anyone successfully fixed the computer guy posture? I see a lot of prescriptions and speculation (Yoga, Egoscue, Alexander Technique, weightlifting plans, s

by naner 14y ago

Has anyone successfully fixed the computer guy posture? I see a lot of prescriptions and speculation (Yoga, Egoscue, Alexander Technique, weightlifting plans, stretching/foam rolling, etc) but zero evidence. At least some empirical evidence with documented workouts and continuous before/after photos would be nice. Also this PDF just ripped images off the Internet. I recognized some of them from youtube videos and books I have. The fact this was hastily put together is another reason to question its accuracy or the (uncredited) author's authority on the subject.

jdmichal 14y ago
This is one of those things where it's going to be 5 different people with 5 different ways of "solving" the issue, and they're all going to be right -- FOR THEM. Finding your own personal way that will work FOR YOU is the hard part.
bmuon 14y ago
It's probably one of those things that vary a lot person to person. You should really find what works for you.
chronophilic 14y ago
I'm glad someone asked this. Before I spend the time on an exercise/stretching routine I want to get some assurance that this will have some effect/payoff. Unfortunately the fitness and health realm is so filled with charlatans and just sloppy thinkers that one cannot help but to be skeptical.
- quinndupont 14y ago
  Unfortunately, I can't say that I have a success story, but I can confirm that this is typical advice, in line with what a very good physiotherapist would give you. I read this and it corroborates everything I am supposed to be doing (and describes my symptoms exactly). Here's hoping it is actually successful advice too.
bcbrown 14y ago
A few years ago I had the traditional "computer guy" posture, with slumping shoulders and neck. I began, for unrelated reasons, barbell strength training. Deadlifts, Squats, and Presses. They have had a dramatic effect on my posture. I believe that by spending time lifting barbells, I gained better control over and awareness of my upper-back muscles, and that plus the improved muscle tone means I no longer slump the way I used to do. I'm 29 now, and have never had repetitive strain problems. I believe I'm less likely to do so now than before I began strength training. So, there's some anecdata.
- jlees 14y ago
  If you already have upper crossed syndrome or otherwise stretched out lats and tight pecs, deadlifting without paying attention to form will not only exacerbate this but also cause you lower back strain. Glad to hear you avoided this, but I would caution against anyone just picking up a barbell to cure posture. Focus deeply on the motion and drawing your shoulderblades back at all times especially on the lowering phase. It's far too easy to round on deadlifts when going heavy, and therein lies danger for those already inclined towards rounded shoulders.
  - bcbrown 14y ago
    Anyone who is interested at beginning strength training I'd encourage to pick up a copy of Mark Rippetoe's Starting Strength. It has very detailed instructions of all the important movements.
alipang 14y ago
Original post from reddit with links to videos. http://www.reddit.com/r/Fitness/comments/ewrr0/writeup_on_the_dreaded_anterior_pelvic_tilt_or/ http://www.reddit.com/r/Fitness/comments/ewrr0/writeup_on_th...
georgieporgie 14y ago
I'm hellbanned, so you almost certainly won't see this, but YES, I have personally corrected forward head syndrome and addressed a herniated disc in my neck. Primarily, I recommend stretching the pecs and shoulders, and strengthening the back. I do the wall lean shown in the PDF, but I do it in a doorway to hit both sides simultaneously. I recently started doing shoulder dislocations with a broomstick and the results have been fantastic. For strengthening, deadlift and overhead press do an amazing job with the upper back (the latter, OHP, being rather surprising in this regard). Also, I do dumbbell rows as well as cable rows. Face pulls are another often-recommended exercise for forward-shoulder rotation.
dredmorbius 14y ago
Strength training. Starting with classic Starting Strength, progressing to more advanced programs, still based around compound freeweight lifts for the most part.
jlees 14y ago
I have been following a very similar routine to the one in this PDF, prescribed by a physical therapist due to limited mobility in my shoulders. (About 2.5 years ago I woke up with blinding pain in my left shoulder for no apparent reason. The doc referred me to PT, and the diagnosis was that I had developed upper crossed syndrome - "computer girl posture" - from being a lifelong keyboard user who paid zero attention to posture. I was 28 at the time.) Specifically, the PT walked me through primarily thoracic foam rolling exercises, lat and pec stretches, a variation on the bench stretch (more like an elevated child's pose), scapular wall slides, dislocates and rotational dislocates, and chin tuck exercises including lying chin tucks. She also had me do lat pulldowns with conscious chin tucking with a thera-band looped around a door handle, and lying vertically along a foam roller doing snow angels, arm press-downs with barbie weights, and moving alternating hands from head to hip. On top of this as general mobility work (I am/was a runner predisposed to hip tightness) I have been regularly doing many of the lower back exercises, though my PT didn't focus on them. Specifically hip flexor and pigeon stretches, especially if I can grab one of the machines at the gym for it; glute raises and roll-downs; clams and walking clams; cat-cow and dead bug, and plenty of foam rolling. I do not have continuous before/after photos but after 3 months of weekly physical therapy (biweekly for the 3rd month) and daily or near-daily practice, the therapist cleared me from PT with greatly increased upper back movement, noticeable differences in range of motion both overhead and side to side, and generally better comfort/quality of posture while working. I'm sorry I have nothing quantitative to back this up, and I'm also not "cured" yet -- but vastly improved, and no longer on a path to become a doubled-over hunchback before I'm 40.

by naner 14y ago

jdmichal 14y ago

This is one of those things where it's going to be 5 different people with 5 different ways of "solving" the issue, and they're all going to be right -- FOR THEM. Finding your own personal way that will work FOR YOU is the hard part.

bmuon 14y ago

It's probably one of those things that vary a lot person to person. You should really find what works for you.

chronophilic 14y ago

I'm glad someone asked this. Before I spend the time on an exercise/stretching routine I want to get some assurance that this will have some effect/payoff. Unfortunately the fitness and health realm is so filled with charlatans and just sloppy thinkers that one cannot help but to be skeptical.

quinndupont 14y ago
Unfortunately, I can't say that I have a success story, but I can confirm that this is typical advice, in line with what a very good physiotherapist would give you. I read this and it corroborates everything I am supposed to be doing (and describes my symptoms exactly). Here's hoping it is actually successful advice too.

bcbrown 14y ago

A few years ago I had the traditional "computer guy" posture, with slumping shoulders and neck. I began, for unrelated reasons, barbell strength training. Deadlifts, Squats, and Presses. They have had a dramatic effect on my posture. I believe that by spending time lifting barbells, I gained better control over and awareness of my upper-back muscles, and that plus the improved muscle tone means I no longer slump the way I used to do. I'm 29 now, and have never had repetitive strain problems. I believe I'm less likely to do so now than before I began strength training. So, there's some anecdata.

jlees 14y ago
If you already have upper crossed syndrome or otherwise stretched out lats and tight pecs, deadlifting without paying attention to form will not only exacerbate this but also cause you lower back strain. Glad to hear you avoided this, but I would caution against anyone just picking up a barbell to cure posture. Focus deeply on the motion and drawing your shoulderblades back at all times especially on the lowering phase. It's far too easy to round on deadlifts when going heavy, and therein lies danger for those already inclined towards rounded shoulders.
- bcbrown 14y ago
  Anyone who is interested at beginning strength training I'd encourage to pick up a copy of Mark Rippetoe's Starting Strength. It has very detailed instructions of all the important movements.

alipang 14y ago

Original post from reddit with links to videos. http://www.reddit.com/r/Fitness/comments/ewrr0/writeup_on_the_dreaded_anterior_pelvic_tilt_or/ http://www.reddit.com/r/Fitness/comments/ewrr0/writeup_on_th...

georgieporgie 14y ago

I'm hellbanned, so you almost certainly won't see this, but YES, I have personally corrected forward head syndrome and addressed a herniated disc in my neck. Primarily, I recommend stretching the pecs and shoulders, and strengthening the back. I do the wall lean shown in the PDF, but I do it in a doorway to hit both sides simultaneously. I recently started doing shoulder dislocations with a broomstick and the results have been fantastic. For strengthening, deadlift and overhead press do an amazing job with the upper back (the latter, OHP, being rather surprising in this regard). Also, I do dumbbell rows as well as cable rows. Face pulls are another often-recommended exercise for forward-shoulder rotation.

dredmorbius 14y ago

Strength training. Starting with classic Starting Strength, progressing to more advanced programs, still based around compound freeweight lifts for the most part.

jlees 14y ago

I have been following a very similar routine to the one in this PDF, prescribed by a physical therapist due to limited mobility in my shoulders. (About 2.5 years ago I woke up with blinding pain in my left shoulder for no apparent reason. The doc referred me to PT, and the diagnosis was that I had developed upper crossed syndrome - "computer girl posture" - from being a lifelong keyboard user who paid zero attention to posture. I was 28 at the time.) Specifically, the PT walked me through primarily thoracic foam rolling exercises, lat and pec stretches, a variation on the bench stretch (more like an elevated child's pose), scapular wall slides, dislocates and rotational dislocates, and chin tuck exercises including lying chin tucks. She also had me do lat pulldowns with conscious chin tucking with a thera-band looped around a door handle, and lying vertically along a foam roller doing snow angels, arm press-downs with barbie weights, and moving alternating hands from head to hip. On top of this as general mobility work (I am/was a runner predisposed to hip tightness) I have been regularly doing many of the lower back exercises, though my PT didn't focus on them. Specifically hip flexor and pigeon stretches, especially if I can grab one of the machines at the gym for it; glute raises and roll-downs; clams and walking clams; cat-cow and dead bug, and plenty of foam rolling. I do not have continuous before/after photos but after 3 months of weekly physical therapy (biweekly for the 3rd month) and daily or near-daily practice, the therapist cleared me from PT with greatly increased upper back movement, noticeable differences in range of motion both overhead and side to side, and generally better comfort/quality of posture while working. I'm sorry I have nothing quantitative to back this up, and I'm also not "cured" yet -- but vastly improved, and no longer on a path to become a doubled-over hunchback before I'm 40.