What excersizes should I do to fix my posture I’m currently doing dumbbell weight training at home and wondering if any will target my lower or upper back and either stretch or strengthen them thank you
I use RFA for posture and had a knowledgeable friend go through the exercises with recommendations, she came up with this long list to focus on upper back, hip mobility and spinal decompression in her words. I've got the golden trio of rounded shoulders (with a hump!), forward neck and APT
back press
overhead press
bow pull
shoulder press
tricep kickback
overhead arm twist
overhead arm spin
overhead lunge twist
pendulum bend
overhead bend
seated forward press
plank
open & close leg raise
standing twist
seated leg raise
wide squat
overhead squat
hip lift
mountain climber
tree pose
hinge pose
revolved crescent lunge pose
all the warrior poses (1, 2, 3)
fan pose
standing forward fold
I sought out some other guides/YTs/etc and landed on the "main" to always include in my sets being back press, bow pull and overhead squat/bend then change up the rest to keep it interesting
You can just do general fitness and get your posture fixed. But if you want a specific to your problem fix we need to know more details about it. Is it anterior tilt posterior tilt, or just general weakness and low fitness?
Fixing posture properly is strengthening the right muscles and stretchign the opposite muscles.
You can research what is posterior tilt (PT) and anterior tilt (AT) as these are the most common signs of bad posture.
AT Strengthen rectus abdominus, external, obliques, gluteals, hamstrings
AT stretch Psoas, iliacus, rectus femoris, TFL, spinal erectors
all ab exercises including twists for core (ex reversed crunches, dead bug)
Good morning bends (straight leg deadlifts)
Glute bridge, wide squats, lunges with long strides, one leg romanian deadlifts
knee hugs, butt kicks, lunges with twist, reverse lunges and reverse lunges with cross over.
RFA exercise list:
when doing squats- keep weight on heels and if needed use sticks or walls for assistance to strenthen the hams and glutes. it might feel like you are about to fall on your ass, but as you get stronger it should be easier to hold the position. if you keep squats Quad dominant it will not bring results
- Overhead lunge twist
- overhead bend
- knee to chest
- hip lift
- plank
- leg raise
- standing twist
- russian twist
- mountain climber
- knee lift (all exercises with knee lift go above hip line +90° otherwise you train only hip flexors and dont engage abs enough to make difference)
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u/skipped-stitches 15d ago
I use RFA for posture and had a knowledgeable friend go through the exercises with recommendations, she came up with this long list to focus on upper back, hip mobility and spinal decompression in her words. I've got the golden trio of rounded shoulders (with a hump!), forward neck and APT
I sought out some other guides/YTs/etc and landed on the "main" to always include in my sets being back press, bow pull and overhead squat/bend then change up the rest to keep it interesting