I'm a woman with poor posture, no pain and very athletic

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sanrun

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:(My mom used get on me when I was a teenager about slouching, I'm 48 now. I've played sports pretty much my whole life. I started running about 28 years ago, and have done very well. I used to win most of the local races in my area. I've done 17 marathons over the years, so my problem hasn't stopped me from being active.

Im concerned because my bone density is low for my age, because of Celiac Disease. I think my bones are strong, but there is still the uncertainty about what is going to happen as I age. I've never had any stress fractures or broken bones, so that's the good! I'm getting off subject here. Is there anyone in a similar situation? I want to work on making my posture better. Has anyone worked with a PT and done exercises for poor posture? I have an appointment with an Orthopedic in a few weeks, I suppose he'll do some x-rays and hopefully send me to a PT. I'm worried he is going to tell me something really bad, though.

My posture is pretty bad, when I pull my shoulders back and it does look better. Just want to make myself look better, it's depressing sometimes. I'm really healthy, so its the one thing that annoys me! :mad:


sanrun
 
Hello Sarun; I think I can help you a bit here. It's not easy, nor is it painless, but you can improve your posture. You say you're physically fit and yet you have poor posture - its always been my understanding that poor posture comes from poor core strength. Years ago I read a book that talked about strengthening 'postural muscles' and gave some very good exercises that I followed. I've since learned that the exercises are simply core-strengthening exercises.

The painful part of this, is that you have to train yourself to be constantly aware of your posture to be able to correct it; your body will not like that you're pushing it into a different position all the time, and if you're vigilant enough you'll start hurting a bit in your shoulders, neck and upper chest - if you're too vigilant, it'll hurt lots more. And that's just from the corrections, the exercises will work in conjunction with the self-discipline.

A personal trainer would be more helpful than a physio. The exercises I do are mostly stretching and holding a position, and mostly for upper body. I am now 57 and I have excellent posture; at 30, from a distance I looked like I was 70. I still catch myself slouching sometimes, especially sitting at the computer.

Hope this helps you out, and good luck!!
 
I should add here that you probably should start taking a calcuim supplement, especially if you're concerned about bone density.
 
I've been taking calcium supplements for 12 years. I believe the undiagnosed Celiac Disease caused the low bone density. I'm a small framed thin woman, so that's part of it, too. I don't think DX scans tell the whole picture of bone strengh. During the winter, I do strength training along with some core muscle training, but probably not enough!

I know what you mean about being sore after focusing on posture, lol... My back and neck was sore last week from doing streching and pulling my shoulders back! I got really down on myself after a man commented on my poor posture. I hate it! I want to work hard at this, because it bothers me and makes me:(. Thank you, I'll see if there is a trainer at the gym, who can help me.

sanrun
 
Perhaps a few sessions with a Physical Therapist might help for useful posture suggestions, exercises to strengthen etc. There are some items out on the market that help you hold your shoulders back. They are made of the material like an ace bandage is made of or a knee brace. I've seen them in many catalogs that deal with back and neck relief issues.
 
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