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  #1  
Unread 02-14-2017, 10:27 PM
lostmyoldaccount lostmyoldaccount is offline
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Default Hunch back from sitting at the computer all day

My job requires me to be in a chair for 8+ hours a day and I'm developing a bad hunch back.

I can't force myself to sit up straight. Any suggestions for what to do?

Switching chairs doesn't seem to help. No matter what after a few hours I revert to bad posture.
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Half-way measures don't get very far. You can only do one thing well at a time. Trying to gain muscle while losing fat will result in failure.

Get to 10% bodyfat first while lifting weights heavy 3x a week with reduced volume. Two weeks maintenance. Bulk up slowly (1 lb weight gain per week max), focus on getting stronger, measure body composition changes often.
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  #2  
Unread 02-15-2017, 12:59 AM
Determinism Determinism is offline
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I've got the same problem. You have some 'tools' to keep your core stable while sitting. However, I still see my body finding ways to sit like an old lady.

Anyway, I think the best remedy is not to sit 8 hours straight. Go for small walks frequently, stretch frequently, go to the bathroom (do some squats while you're there), go for a walk at lunch. You get the point.
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  #3  
Unread 02-15-2017, 03:16 AM
squat squat is offline
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Get a big bouncy ball and bounce for eight hours a day.

Retract your scapula from time to time.

Last edited by squat : 02-15-2017 at 03:19 AM.
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  #4  
Unread 02-15-2017, 08:15 AM
farrenator farrenator is offline
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See if you can get a standing desk. I got one not too long ago and it helps.

Quote:
Originally Posted by squat View Post
Get a big bouncy ball and bounce for eight hours a day.

Retract your scapula from time to time.
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  #5  
Unread 02-16-2017, 10:31 PM
BEATMEOUTTAME's Avatar
BEATMEOUTTAME BEATMEOUTTAME is offline
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Default Anterior pelvic tilt

Lost my old account,

I too suffer from anterior pelvic tilt. It can be quite debilitating if not addressed. Read the thread I created on it, I've spent ~100 hrs studying how to correct this condition and I'm in the process of amazing results.

It'seems unfortunately not a quick orating easy battle. But small adaptations each day will make a huge difference
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My Wild Ride to A great body in my 30s.

http://forums.lylemcdonald.com/showthread.php?t=23215

Thank you Lyle. This website is a game changer once you understand the mechanisms behind fat loss/muscle gain.

Spun my wheels for years prior to finding this site.
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  #6  
Unread 02-17-2017, 01:15 AM
Determinism Determinism is offline
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Here's the link:
http://forums.lylemcdonald.com/showthread.php?t=32886
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  #7  
Unread 02-18-2017, 07:53 AM
aspire aspire is offline
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This exercise:
https://www.youtube.com/watch?v=5X1D8RgWpZQ

And forward neck posture is caused by hunchback:
https://www.youtube.com/watch?v=4uzd_nFzj0Y
https://www.youtube.com/watch?v=JA3O0NVb-sk

I don't think there's any way to reverse it once it gets ugly. So get paranoid about looking ugly and prevent it.
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  #8  
Unread 02-21-2017, 03:14 AM
BigPecsPeter BigPecsPeter is offline
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Quote:
Originally Posted by lostmyoldaccount View Post
My job requires me to be in a chair for 8+ hours a day and I'm developing a bad hunch back.

I can't force myself to sit up straight. Any suggestions for what to do?

Switching chairs doesn't seem to help. No matter what after a few hours I revert to bad posture.
What do you mean you can't force yourself? You try to hold your posture but don't have the strength, and so your body crumples under the pressure?

Assuming this isn't what you mean, you need to try harder. The more time you spend in a better posture, the stronger your body will become at holding that posture.

Further, try to stretch out the muscles that are overly tight. Presently it's probably the case that your abs and pecs are a bit tight and are trying to get/stay in a flexed position. So stretch them out, and do some strengthening of their antagonist muscles on the other side. This should all be helpful.
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  #9  
Unread 02-21-2017, 09:25 AM
bodysolid bodysolid is offline
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There seems to be a lot of articles saying that forcing yourself to sit up straight is actually a bad thing. A more relaxed position is actually better in the all day office work environment. Google "don't sit up straight" .
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  #10  
Unread 02-21-2017, 11:23 AM
BigPecsPeter BigPecsPeter is offline
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Quote:
Originally Posted by bodysolid View Post
There seems to be a lot of articles saying that forcing yourself to sit up straight is actually a bad thing. A more relaxed position is actually better in the all day office work environment. Google "don't sit up straight" .
Iffy research. At any rate, those materials did NOT recommend that slouching hunched over is a good idea
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