Exercises to straighten my spine (heal the hunch)?

**hootchi0** · 15-12-2011 04:58 PM

This past year I've been looking to improve my posture. My spine is curved in my upper back so I have quite 'head forward' / 'computer guy' posture.

To sort this I've been doing:
chest stretches
overhead squats
bridges
scapula wall slides

And I've seen a sure improvement but can anyone recommend alternatives or extra exercises to keep the progress going?

Thank you for the advice! I will appreciate it.

**Zeigler** · 15-12-2011 08:20 PM

1. Get a foam roller and roll the hell out of your upper back
2. Perform thoracic extensions on it
3. tape 2 tennis balls together and place your spine in between, performing extensions on it
4. Incorporate Face Pulls with an external rotation at the top into your routine (youtube it)
5. Shoulder dislocations

(youtube, google anything above your unsure about)

with mobility and improving posture its all about frequency, do these as much as you can and you'll see improvements after 6 weeks

**stronglikewood** · 15-12-2011 08:23 PM

Just to add to the above, train your back more than you train your chest.

**Zeigler** · 15-12-2011 08:52 PM

Yoga was really effective for myself as well.

Never did get the balls to go to a class (too many yummy mummy's around my way) but youtube has some awesome full length sessions for upper back/posture etc

Let me know if your interested and I'll dig up the links for you

**Jos** · 16-12-2011 01:51 PM

What shape is your lower back? Kyphosis in the thoracic region tends to go hand in hand with lordosis in the lower back (pelvis tilted forward, pronounced lumbar curve). If you have a lordodic lower back it would be worth incorporating some movements to correct this. Glute bridges, lots of hip flexor stretching, reverse crunches, you want to try and pull the front of the pelvis up towards your belly button, the spine will follow.

**hootchi0** · 16-12-2011 06:26 PM

Thanks for the advice guys.

Regarding my lower spine, yes I do have quite a pelvic tilt. I try to correct that but the mobility in my upper back is much more restricted: I don't think I can straighten it to straight but I can with my lower back.

Is this the youtube video you meant? I will make time to try a session and see what it's like.

Perk up your Posture - YouTube

Also how much frequency are we talking, twice a day?

cheers

**Zeigler** · 16-12-2011 10:31 PM

Thats one of the yoga videos, yep. Its pretty good, albeit a little hard for a beginner but searching for 'yoga for upper back' will get you some good stuff. Doing it once a day will be sufficient

On frequency with mobility - do extensions, foam rolling etc ANY and EVERY chance you get! The more you do something like corrective work, the more your body will respond to it.

Set up cues at your desk - a red dot on your computer screen or keyboard, everytime you look at it - do a stretch
Everytime you check the time - sit upright
etc etc...be creative.

Most people check the time 2-4 times per hour, which = 60 corrections everyday!

**hootchi0** · 17-12-2011 10:08 AM

Thanks Zeigler, I really appreciate the advice!

**SpiderDan** · 19-12-2011 08:01 AM

Check out the Neanderthal no more series at T-nation, some very good corrective programming:

T NATION | Neanderthal No More - Part 1

I think there are 4 or 5 parts to it in total.

**Jos** · 19-12-2011 09:27 AM

If you have a forward tilt then start working on it, although as you say you can force it straight it will be much harder to correct than upper back. Short hip flexors from sitting lots is the issue usually, these are very strong and very hard to stretch so I would start on these asap.
That T-Nation is a good article