Hafthors posture correction thread

[hafthor Member Find all posts View Profile Close hafthor]

Hello again everyone. Well after getting off to a strong start last year I kinda fell off as summer came around. I decided it's time to get serious and fix this problem. I've been reading up on all of the success and it has inspired me. Instead of trying to do everything at once I'm gonna focus on my posture for now. Once that is squared away I'll focus on the next thing.

I am working on putting together a workout and figured I would get opinions on what you guys think. I will attach some pics of my posture I got the other night.

https://www.pegym.com/forums/members...310-122214.jpg

https://www.pegym.com/forums/members...310-122312.jpg

[cranky1 Member Find all posts View Profile Close cranky1]

Hello again everyone. Well after getting off to a strong start last year I kinda fell off as summer came around. I decided it's time to get serious and fix this problem. I've been reading up on all of the success and it has inspired me. Instead of trying to do everything at once I'm gonna focus on my posture for now. Once that is squared away I'll focus on the next thing.

I am working on putting together a workout and figured I would get opinions on what you guys think. I will attach some pics of my posture I got the other night.

https://www.pegym.com/forums/members...310-122214.jpg

https://www.pegym.com/forums/members...310-122312.jpg

It's not terrible, but from my purely layman's eye it looks like you have a medium sized anterior pelvic tilt and maybe lacking a little bit in thoracic extension.
Apart from that, not too bad I think. So I would focus on those two things first.

[hafthor Member Find all posts View Profile Close hafthor]

Here is the workout I put together:

[* ] Warm-up:
3 sets 10 lying pelvic tilt
3 sets standing pelvic tilt
3 sets 10 concentration squats

[* ] Workout (perform groups as supersets before next group, maintain pelvic neutral):
1)* 3 sets 20 deadbugs (10 each side)
***** 3 sets 20 step-ups (10 each side)
2)* 3 sets hollow body hold (30 count)
***** 3 sets 10 glute thrust
3)* 3 sets RKC plank (45 count)
Perform 1 set of each of the following before changing sides:
***** 3 sets 10 clamshell
***** 3 sets 10 adductor lift
***** 3 sets 10 abductor lift
4)* 3 sets 10 band pull apart (scapular adduction)
***** 3 sets prone "Y"
***** 3 sets prone "T"

[* ] Cool-down:
Kneeling hip flexor stretch (1 minute each side)
Kneeling quad stretch (1 minute each side)
Figure 4 stretch (1 minute each side)
Child's pose (1 minute)
Door stretch (1 minute each side)

I plan to do the exercises at least 3 days a week (more if time allows). I will do the stretching 6 days a week.

Feel free to critique as necessary. I am open to suggestions.

[VirgilD5to6 Senior Member Find all posts View Profile Close VirgilD5to6]

https://www.pegym.com/forums/exercis...ml#post1664905

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

You have APT for sure, and it is not a mild one, it is significant.
The good thing is I don't see knees have been compromised.

If I were you, for the first month, I'd start a stretch routine on hip flexors and psoas (I'll upload a you tube vid later on my forum to show what is a psoas stretch versus general hip flexor stretch). Easy at first, 5 min daily. At the same time daily glute hip extensions (on all four extending the knee out) and air squats. I wouldn't focus on the abs as there's nothing you can do about it right ow and you are only going to train the flexors more.

And I'd start running slowly at least half an hour a day or long walks, 45 to 60 mins a day. That beer tommy needs to be improved to reduce the load on psoas. I see your leg knee formation is ok, so you're lucky and use walking and running as much as possible to improve flexibility on flexors and power in glute, hamstrings.
The treadmill is good for running as well in particular if you incline it (it moves the load to the front of your feet better and more glute and hamstring activation as a result).

If you are able to modify diet and weight, I see you as one of the people who can significantly improve in a course of 3 to 4 months.

[hafthor Member Find all posts View Profile Close hafthor]

Not much to report from over the weekend. I am going to start a stretching routine for my hip flexors today as suggestedby Anthony. I found a YouTube video and followed along to do an active psoas release Saturday night. It felt like it helped so I will be including that with my stretching routine.

As the weather improves and I finish up winter projects I'm hoping to fit in some exercise time.

[hafthor Member Find all posts View Profile Close hafthor]

Quick update....
Nothing major. I have just been working on trying to stretch my hip flexors. I'm targeting my illiopsoas mainly. I haven't done the active release I mentioned for a few days so I need to do that again.

[hafthor Member Find all posts View Profile Close hafthor]

Not much to update. I've been stretching my hip flexors 3 times a day for 60 seconds each side. I'm gonna add some core strengthening exercises next week.

[hafthor Member Find all posts View Profile Close hafthor]

Last night I performed the psoas release again that I mentioned earlier in this thread. I'm gonna try to do this at least once a day for about 2 weeks before I start with strengthening exercises. I will share the link to the YouTube video for this exercise below. I hope that doesn't violate the rules here (mods please remove the link or let me know and I will edit it out).

https://youtu.be/91ViRjiDOO8

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

I am sure nothing there stretches the psoas. In particular if you do it with already APT curved back. Try standing or at least kneeling (lunges) ones.

Try this routine, it is good start.
https://www.youtube.com/watch?v=JGLQS_ArIMY&t=1389s

[hafthor Member Find all posts View Profile Close hafthor]

Thanks Anthony I'll check this out.

[hafthor Member Find all posts View Profile Close hafthor]

I have been reading through the HANS Protocol lately (holy crap 74 pgs!). I think I'm finally learning how to relax my PF. I just try to imagine releasing urine. The belly breath combo has really helped with this. I'm still stretching my hip flexors a couple times a day. Soon I will be adding in some strength work to help correct my posture.

[train4love Junior Member Find all posts View Profile Close train4love]

The belly breath combo has really helped with this. I'm still stretching my hip flexors a couple times a day.

Could you explain this a bit further?

[hafthor Member Find all posts View Profile Close hafthor]

It's basically just breathing with your diaphragm instead of your chest. While inhaling I simply perform a reverse kegel (feel as though you're releasing urine or try to totally relax the pelvic floor). Then as I exhale I try to keep that relaxed feeling. I repeat these steps a couple of times and use as needed throughout the day.

Some people have mentioned it is easier for them to relax on the exhale but for me I can feel the PF expand on the inhale. My biggest mistake before was pushing the PF down causing my abs to tense up.

[hafthor Member Find all posts View Profile Close hafthor]

Could you explain this a bit further?

I am gonna paste a copy of post #599 from the HANS Protocol thread that may help explain this to you....


Quote Originally Posted by Autimatic View Post
Hans I have a question regarding the RK's. My Physical Therapist told me that pushing on RK's are bad because its putting the same strain on it that a normal legal does. She wants me to do belly breathes and feel it move naturally but not push out. What's your thoughts man? I am still searching for answers and have been stuck with this for over 2 years. Any advice is welcomed.

Hans replied:
"She is right. The problem here is terminology. "Push" is a vague word that can mean different things to different people. A lot of people like to use the word "push" because it describes the act of pushing urine out of the bladder, but in actuality what is really happening is the PF muscles are relaxing and therefore letting the urine out. I like to think of the term "push" as almost straining when you are constipated, and therefore I did RKs incorrectly when I first learned about them.

Belly breaths are all one needs to reverse a PF dysfunction. Isolating the reverse kegel (not using your belly) is advanced and should only be done by people with healthy PF looking to improve control in that area."