Exercises to straighten my spine (heal the hunch)?

[munch]

I have (had) a really bad posture problem, when I stood against a wall, I could not get my bottom and my shoulders and the back of my head all to touch the wall at the same time without straining.

I purchased a book called "Fix your own pain" by Jolie Bookspan and one called Stretching Smarter Stretching Healthier by the same person. I have followed the exercises everytime in the gym, for a warm up and cool down (warm up after 10-215mins of running) and now my back is straight. I still have problems I feel in the hip region, and also walking straight (will get some vibram five fingers).

Like most people I dislike stretching, just do not seem to have the time, so what i did was to start off with 2 exercises, and then every two weeks add another two, until I had a really good routine. Chest stretches were simply awesome, but its a combination of alot of things. I stretched my glutes by squatting properly, and then hip flexors also. They key is to keep adding a new stretch every two weeks, eventually after 6mnths you will have an all round routine which is pulling your body into shape. Took me almost 2months to start to notice the difference.

Dan

[hootchi0]

Thanks again for the advice. I think the thing that's getting through to me now is 'little and often' is the best way.

I have really tight hamstrings. Is it worth stretching these? It seems like not because they can't contribute to the forward tilt of the pelvis? Or maybe I should because tight muscles anywhere are bad surely..?

Cheers!

[Odevans]

Yes, you should stretch them. Hamstrings have a massive influence on your body.

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[munch]

Watch a video online called Insanity, it is an intense cardio workout. Ignore the workout (unless you want cardio), but pay attention to the warm up. It is 10 minutes, long, after that there is a stretch routine, do that routine. It will help you stretch hip flexors, adductors, and also hamstrings. Worked great for improving my squats (although I still squat without weights) , upright rows etc. The best all round stretching routing I have seen and used, will pull everything including your back into place in around 2 weeks....but warm up before you do it, and then after your weights use it as a cool down also.

[bridgefit]

If the pelvis is tilted forwards with a very lordotic lumbar spine, the hamstrings may already be in a lengthened position - they just feel tight because they are lengthened from the pull of the pelvis. Hip flexors would be better stretched with strengthening of hams/glutes.

[Emjayay]

This stuff has been really helpful to me.

The face pulls, rollering, squat to reach, and thorax extensions have improved my posture no end and has almost got rid of my acromion pain from benching

Many thanks!

[tom619]

This thread is very helpful thanks to the op and those who replied.

I have a muscular imbalance which is causing a slight scoliosis (to the right). My right hip sticks out more than the left, my left knee locks into place farther back than the right, and my left lat muscle is much much stronger that the right where the concavity lies.

Its not a leg length issue, and its not a genetic scoliosis (Im 23 and have really only suffered with pain for a couple of years) I believe it has been caused by being predominantly right-handed in everything I do as well as like the OP spending many hours hunched at a computer for work.

If anyone knows of any exercises I can do in the gym to strengthen the weaker right side of my back I'd love to hear them.

Thanks