That is all of the pictures, please reply 
I’m no posture expert, but here is my cure in 6 simple steps:
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Squats;
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Deadlifts;
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Bench Press;
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Standing Overhead Press;
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BB Row;
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Pullups;
Use these six simple steps, repete several times a week.
^ Thanks for the reply dude but in my case 3 of those are extremely dangerous and one has no effect on my strength (all posture related)
Keep telling yourself that, see how far that gets you. What’s dangerous is being weak with bad posture. Seriously, who told you three of those lifts are dangerous? Those are the six basic lifts that make you strong and healthy. I didn’t see anything you listed that prevents you from doing basic human movements. Did I miss something?
No mate, you took it the wrong way I told you there are postural reasons as to why I can’t do them. Once I fix my posture I want to include all of them,they are great movements.I can go into long drawn out detail as to why they are dangerous for me if you would like to know.
No, its cool, all I know is when I hit 40 I was fat and 15 years of sitting at a desk had me all fucked up; my back was a mess; and my posture was horrible. The thing that fixed me was a better diet and a healthy dose of the above.
^ I’ll definitely get into them once I fix my posture im going to do PHAT but modify it and take things like seated dumbell press and replace them with standing barbell overhead press.
So to my question, can anyone experienced in this field explain all of the issues they see and how could I fix them?
Your forward neck posture is likely a side effect from your upper back.
^ Thanks man, I already knew that though, would you be able to identify every postural problem I have?
No, i am no expert, that is why i hoped you could be helped by the french author i named previously. I also have a little of a rounded upper back/bad posture/shoulders rolling forward that is why i suggested the 3 bands kit from personal experience.
If my suggested exercise was not clear just search romboids exercises, if need be search pecs stretching, google/youtube searches answers lots. Maybe try posting in injuries and rehab forum i read technical stuff there written by experts who studied ways to improve banged bodies.
Also do not forget RC(rotator cuffs) years of lots of sitting/bad posture made them more or less useless they need to progressively get back in a healthy condition.
Reeducation involves a lot, muscles, soft tissues…
Yoga is highly corrective. Getting trim means eating well/real foods wich improves our energy level wich permits to improve faster.
It is simple we buy real(not process foods), we eat real foods. The portions are not the focus, we should focus on quality.
I hope it is helpfull. A previous poster was also right, resistance training often helps our posture. Your body you know best what you can do and what you cannot do at this moment.
OP
Look, you do NOT need to know every single postural problem you have in order to START FIXING THE ONES YOU DO HAVE!
I put that in all caps because I am afraid you might try to ignore it and find an excuse not to pay attention to it.
Seriously. This is a little bit ridiculous, do you not see that? I mean, yeah its good youre concerned about health and all that, but the vast majority od high level competitive athletes even have at least 1 or 2 really bad alignment deficits or postural problems, and they get along just fine including the basic lifts in their programs ALONG WITH corrective exercise. Shit, if I concentrated only on every single possible postural problem ANYBODY had, theyd never fucking get big or strong or lean or fast. I just got done with a conference where Eric Cressey himself was going through postural problems…using MLB, and division 1 athletes as the photographic examples of bad posture. And you can bet your ass even though Eric makes his living analyzing and fixing bad alignment problems he is having the majority of those same athletes at least do variations of the basic lifts while they fix them up.
You are missing the forest. It DOES NOT MATTER if you have 12 problems and you only can define 6 of them–you work on fixing the problems you know about and find the others as they reveal themselves. So you know you have winging scapula and shit, do what you know fixes that WHILE you fins the other problems. Don’t just sit there. This is all the more important if you are really concerned about fixing every problem–many problems are masked by more serious or obvious problems so you will NEVER find them unless you work on fixing the obvious ones you know about first.
Your jpb is to do rehab/therapy in your warm-up and then do the basics. And don’t ignore them.
About the french author how would I be able to contact him? Yeah I will do rhomboids exercises and am currently stretching pecs. Although I could use tips for the Rotator Cuff the only good drill I know is the no money drill , I am open to suggestions for rotator cuff mobility.
This I think is what I should do, but like I said I can only presume, I’m not an expert.
I think the first step is stretching my chest and gaining mobility in my deltoids and strengthening + foam rolling my upper back and vertical rows along with facepulls would seem to be the only option for me at this time.
After that stretching and foam rolling of the hip flexors, adductors, quads, IT Bandd, calves, ankles and lower back.
After that strengthening of the abdominals.
And then finally strengthening of the lowerback.
After that an actual muscle gaining routine.
This is more than likely wrong I can only assume what I need. As I said before it is why I came here.
Although I have a major problem before I start working my back… Every time I retract my scapula I feel pressure in the back of my head, like a headache. It might be a kyphosis issue I have no idea if my upper back is tight or loose, what is this?
May it be a kyphotic issue? because in the article by T-Nation “Feel Better For 10 Bucks”
It says:
“Thoracic Extensors, Middle and Lower Trapezius, Rhomboids: With your arms behind your head (not pulling on the neck), lie supine with roller positioned in the middle of your back; your glutes should be on the ground. Roll upward, reversing direction when you reach the level of the armpits. This is an excellent intervention for correcting kyphosis.”
Is this the first step?
Aragorn has a good point.
Sorry I missed your post Aragon, you sir make a fucking good point. I need to get my ass in the gym and do what I can and then continue onto the rest and everything should fall in place, Thank you.
A final question I read a bunch of horrible mis-information on bodybuilding.com and I know this is most likely false but a poster said that for foam rolling to work you have to roll towards your body because of something about blood flow/heart which sounded like a bunch of crap and then said that rolling away from your body was ineffective. Can anybody tell me the truth to this I need to get this out of my head.
I like foam rolling to undo trigger points.
Or just use the roll passively placing it under my spine(about all my spine is on it and i simply do deep breaths to realx and stretch) that was 1 thing.((that previous thing will stretch your pecs so real good for you))
An other thing i do is rest my lower back on it, it is now 90 degrees compared to the first step, and again about6-8 deep breaths with same goals, repeats the last few steps mid back, repeat upper back.
By searching and listening we find what is addapted to us.
During all these steps many folded towels are available nearby and i use the right amount(height) to support my head. The goal being relaxing/stretching it would be conter productive to stress the neck to relax an other area.
In some off these steps my arms are straight forming a cross with my body.
Be curious some yoga for beginner book/video will show you things visually to relax/stretch.
If using PVC i would roll it in a beach towel or about 2 towels to have a softer feel anything hard never helps relaxing.
You might use a pastry roller when you know what you want you find ways to achieve your goals.
[quote]Watermelon26 wrote:
Sorry I missed your post Aragon, you sir make a fucking good point. I need to get my ass in the gym and do what I can and then continue onto the rest and everything should fall in place, Thank you.[/quote]
You are very welcome sir. I am training ppl right now, but I will try to get back here later today and give a few tips.
It’s not about knowing all the answers…its about pursuing the answers you DO know about until the others reveal themselves. Often the only solution is time and effort. Nobody is perfect znd nobody is an expert starting put. Altho a lot of them like to think they are. The big thing is that you continue learning and applying–in ACTION-- as you learn. Yeah, you make mistakes. No, there is no way to avoid making all mistakes. I tried thst when I first started lifting. Just like learning a new languagr, the only way you become good is immersion in study AND application, even if you sound like a 4 year old when you first start speaking.
Thanks for the tips BHappy, I will buy a foam roller.
Thanks again @ Aragorn
OK, so yes very roughly speaking Watermelon, you have the progression mostly right. It will not cause you problems if you don’t have it 100% perfect as long as the execution of the prehab/mobility/stretching is done correctly.
Thing is, as I mentioned before, you don’t stick to only rehabilitative movements. Here’s how you set it up. Order of operations is important:
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Foam roll–IT bands, quads, hamstrings, upper back, pecs/anterior delt (use a tennis ball or softball leaning against a wall instead of an actual foam roller on the ground)
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Stretch–same muscles you just foam rolled
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Mobilize/therapeutic exercises for rotator cuff, rhomboids, rear delts, serratus anterior, low traps or legs/hips
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MAIN WORKOUT–basics. 4-5 exercises. Mix abs in on the last exercise of the day (using part of your rest periods) for 4-5 sets. Finish whatever is left of the 4-5 sets of abs after your last exercise: Example–last leg exercise planned is 3 sets of lunges. Do 2 of the ab sets using part of your rest period between lunges, then the last 2-3 sets after lunges are complete.
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COOL DOWN–mobilize/foam roll. Go home.
Do an upper/lower split, 4 days a week. On upper body days, only do upper body mobility/foam rolling and therapeutic postural exercises in your warm-up. On lower body days only do lower body mobility/foam rolling/therapy in warm-ups. Splitting the body in two this way, the warm-up and therapy should only take about 15 minutes and you’ll be very warm for your training. Maybe a bit longer, but that’s probably only if you’re sandbagging on rest. If you try to do the whole body before every workout you will end up doing about 30 minutes of prehab work. That’s not generally needed.
On your rest days, do all your foam rolling and mobility drills but NO weighted therapy exercises…only foam rolling and mobility. Exception is if you want to do some “scapular push-ups”. That’s fine and most likely beneficial to you both for posture and recovery.
Use Westside for Skinny Bastards part 2 or 3. I like the 2nd incarnation of the program personally. You can find that online.
After a few months of that (meaning 3-4) do either the original Westside template (using 3 or 5 rep maxes instead of 1 RMs) , or switch to a bodybuilding style. Westside will grow your muscle plenty (I used it to put about 60 lbs on my frame), but if bodybuilding is your thing switch to a bodybuilding style.