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Fixing Swayback - Printable Version

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Fixing Swayback - The Beast1 - 02-23-2016

I noticed i've been developing sway back.It hasn't affected my lifting, but there's definitely something driving it.

For those who don't know what it looks like, here's a picture:
[Image: posture-swayback.jpg]

Basically I look like i'm throwing my shoulders back. I attribute this to people always telling me to "sit up".

The solution i've read has been to tuck in the gut. I've been doing that, but breaking old habits is hard.

Has anyone else fixed a problem like this?

Fixing Swayback - RoastBeefCurtains4Me - 02-23-2016

I had forward neck pretty bad. I still have it, but I make a point to force my head straight whenever I think of it, and it's helped. I've been working on this for 2-3 years.

I noticed last September that I had pronated ankles, due to walking with my feet turned out. I read that this is associated with flat arches and Achilles Tendonitis, which I have. After learning this, I made a point to start walking with my feet straight. It takes a lot of concentration, but I've made the change.

I read Gorilla Mindset, and one of the things it mentions is that people often walk with their hips rotated poorly. I've been working on this as well. Between holding my head up, walking with my feet straight, and straightening up my hips, I walk a lot different now.

I'd say your situation is similar. You'll have to just watch your posture, and correct it whenever you think of it. In time, you'll adjust.

Fixing Swayback - Mr.GoodThread - 02-24-2016

Suffer from this as well, but I thought this was partially related to mild scoliosis, no? Anyway, it sucks trying to relearn to walk, but I guess that its better than having bad posture all the time.

Fixing Swayback - The Beast1 - 02-24-2016

I'm going to get a brace that forces you to relearn posture. It short of locks your core in place and forces your core to engage to balance upward.

I don't have a weak core however. I do warm up planks to 4 minutes and occasionally do weighted planks (45lbs @ 2 mins).

I'll report back.

Fixing Swayback - Oz. - 02-25-2016

I used to do this also it went away once I started doing Olympic weightlifting. My posture completely fixed itself without me noticing until someone made a comment about it

Fixing Swayback - PhDre - 02-25-2016

I had a similar problem.
The best postural trick I'm aware of is to grab the hair on top of your head and pull straight upwards. Even better if someone else does it for you.

I found this tip in Esther Gokhale's book which I purchased after someone recommended it on this forum.
I don't particularly like the exercises she proposes or the layout of the book, but her postural advice is the best I've ever had.

Basically she teaches anteriorly tilted pelvis + straight back.
This is completely opposed to the current advice of neutral pelvis + S-curve in the spine.

Since I implemented her advice, I can sit and stand for longer periods of time and my shoulders and neck feel better.

Fixing Swayback - DarkTriad - 02-25-2016

Bodybuilding.com has THE definitive thread for fixing this.

Fixing Swayback - The Beast1 - 02-25-2016

Quote: (02-25-2016 04:05 PM)DarkTriad Wrote:  

Bodybuilding.com has THE definitive thread for fixing this.

I'm lazy, care to post resources ?[Image: angel.gif]

Edit: found this via google http://forum.bodybuilding.com/showthread...=130876763

Fixing Swayback - xxMarco - 02-25-2016

Man I was just about to post about this in the lounge area. I have the same issue except my head is forward and it looks like im slouching all the time. I didn't notice until I saw pictures of myself when I wasn't looking. I've tried exercises and watching my posture but it seems my shoulders just rest that way all the time. Maybe my shoulder or back workouts are wrong. I don't know.

Fixing Swayback - xxMarco - 02-25-2016

Wait found a link:

http://www.bodybuilding.com/fun/posture-...nment.html

For Sway back

Overactive muscles: Hamstrings, gluteus maximus and medius, erector spinae, and quadratus lumborum (glutes, hamstrings, and low back)

Stretches: Runner's stretch, world's greatest stretch, seated glute stretch, lying crossover, hamstring stretch, hamstring self-myofascial release (foam rolling)

Underactive muscles: Iliopsoas, external obliques, and rectus femoris (hip flexors and lower abs)

Strengthening exercises: Cocoon, exercise ball pull-in, hanging leg raise, scissor kick

I'm trying to figure out what the exercises are.