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  • Posted On: 07-13-14, 2:01 pm (EDT) #1

    run with rounded upper back

    July 13, 2014, 2:01 pm

    i really like runing but i am still confused about it can i run while i having rounded back

    and how about doing agility and coordination is that ok ?

    i am following some corrective exercise for that

     

  • Posted On: 07-13-14, 2:59 pm (EDT) #2

    run with rounded upper back

    July 13, 2014, 2:59 pm
    Posted by: rayyan454

    i really like runing but i am still confused about it can i run while i having rounded back

    and how about doing agility and coordination is that ok ?

    i am following some corrective exercise for that

     

    If you dont mind, it would be helpful to post some pictures of your back when you are relatively relaxed and standing up.

    If your kyphosis is severe, I would not run at all until it is at least partially fixed. If its just a small issue I would definitely run, and it will actually help a lot. The vibrations caused by running will help break up some of those holding patterns you ve got going on. Those are essentially tight muscles, in your situation, chest muscles, neck muscles, belly muscles and traps.

    As for agility and coordination, DEFINITELY do those. It will help a bunch.

    I have coached a lot of people with kyphosis issues, and what fixes the issue is this :

    strategic foam rolling
    strategic static stretching
    a lot of dynamic stretching
    practising good posture multiple times per day
    vibrations
    practising correct breathing
    practising some type of martial art so that they can learn to move gracefully and not robotically. Bodybuilding tends to create a lot of spinal problems because the movements are all robotic-like.

    Kostas

  • Posted On: 07-13-14, 10:32 pm (EDT) #3

    run with rounded upper back

    July 13, 2014, 10:32 pm
    Posted by: Whisper

    If you dont mind, it would be helpful to post some pictures of your back when you are relatively relaxed and standing up.

    If your kyphosis is severe, I would not run at all until it is at least partially fixed. If its just a small issue I would definitely run, and it will actually help a lot. The vibrations caused by running will help break up some of those holding patterns you ve got going on. Those are essentially tight muscles, in your situation, chest muscles, neck muscles, belly muscles and traps.

    As for agility and coordination, DEFINITELY do those. It will help a bunch.

    I have coached a lot of people with kyphosis issues, and what fixes the issue is this :

    strategic foam rolling
    strategic static stretching
    a lot of dynamic stretching
    practising good posture multiple times per day
    vibrations
    practising correct breathing
    practising some type of martial art so that they can learn to move gracefully and not robotically. Bodybuilding tends to create a lot of spinal problems because the movements are all robotic-like.

    Kostas

    Kostas,

     

    You have obviously never seen a bodybuilder in tights do squats to Swan Lake - very gracefull and non-robotic :-P

     

    John

  • Posted On: 07-13-14, 10:44 pm (EDT) #4

    run with rounded upper back

    July 13, 2014, 10:44 pm

    i have done some stretching and strengthen exercise i felt different my posture reacive with it

    befor

    after

    as u can see i lost some weight and i tried to sternght my lower abs as u asked me before what muscle need to stretch and strength

    what is your suggestion ?

  • Posted On: 07-14-14, 3:23 am (EDT) #5

    run with rounded upper back

    July 14, 2014, 3:23 am
    Posted by: rayyan454

    i have done some stretching and strengthen exercise i felt different my posture reacive with it

    befor

    after

    as u can see i lost some weight and i tried to sternght my lower abs as u asked me before what muscle need to stretch and strength

    what is your suggestion ?

    I dont see a big kyphosis issue here. I can see some forward head posture going on and also some scoliosis. Nothing that cant be fixed. Definitely do some running. And try the other things I mentioned. Its not so much about strengthening and stretching. If your nervous system doesnt realize what good posture is and feels like, you will not fix the issue, no matter what type of exercises you re doing. You might be fixing the issue by strengthening your mid/upper back and then your nervous system reverts the situation because it doesnt know what good posture is supposed to be.

    I will invite you to do a specific thing : Remove your socks and shoes. Stand tall with feet at shoulder width. Feel an anchor pulling your legs and pelvis towards the earth, while at the same time a chain is pulling your head to the sky. Hold this perfect posture ( everything should be aligned here) and try to stay relaxed. Dont struggle too much. Try to hold this for 5 minutes. You probably will get tired very fast and you will feel some burning at your mid/upper back area. Practise this several times a day. Try to increase the time to 20-30 minutes.

    As for the scoliosis issue, we could tell you to stretch the one side more than the other so that the spine aligns, but as I said before I think practising some kind of graceful movement will help you more, because it teaches your mind and body to be fluent like a wave instead of tight like a tree trunk. The reason you have those postural problems is because you have some sets of muscles being way too tight and those muscles are inhibiting other sets of muscles that cant do their job. Try to relax and release the unnecessary tension.

    This all might sound complicated, but I hope it helped.
    Kostas

  • Posted On: 07-14-14, 3:24 am (EDT) #6

    run with rounded upper back

    July 14, 2014, 3:24 am
    Posted by: jmboiardi

    Kostas,

     

    You have obviously never seen a bodybuilder in tights do squats to Swan Lake - very gracefull and non-robotic :-P

     

    John

    I definitely havent! But I have seen the most graceful movement of them all you know. Bicep curling in the squat rack :D

  • Posted On: 07-14-14, 7:35 am (EDT) #7

    run with rounded upper back

    July 14, 2014, 7:35 am
    Posted by: Whisper

    I dont see a big kyphosis issue here. I can see some forward head posture going on and also some scoliosis. Nothing that cant be fixed. Definitely do some running. And try the other things I mentioned. Its not so much about strengthening and stretching. If your nervous system doesnt realize what good posture is and feels like, you will not fix the issue, no matter what type of exercises you re doing. You might be fixing the issue by strengthening your mid/upper back and then your nervous system reverts the situation because it doesnt know what good posture is supposed to be.

    I will invite you to do a specific thing : Remove your socks and shoes. Stand tall with feet at shoulder width. Feel an anchor pulling your legs and pelvis towards the earth, while at the same time a chain is pulling your head to the sky. Hold this perfect posture ( everything should be aligned here) and try to stay relaxed. Dont struggle too much. Try to hold this for 5 minutes. You probably will get tired very fast and you will feel some burning at your mid/upper back area. Practise this several times a day. Try to increase the time to 20-30 minutes.

    As for the scoliosis issue, we could tell you to stretch the one side more than the other so that the spine aligns, but as I said before I think practising some kind of graceful movement will help you more, because it teaches your mind and body to be fluent like a wave instead of tight like a tree trunk. The reason you have those postural problems is because you have some sets of muscles being way too tight and those muscles are inhibiting other sets of muscles that cant do their job. Try to relax and release the unnecessary tension.

    This all might sound complicated, but I hope it helped.
    Kostas

    oh this weard man i don't know what is going on really before you've told me it's just kyphosis now scoliosis and frward head

     

    what do i need to fix ?and how ? can u give me simple schedual ? and about nervous system it's very complicated subject i've saw some videos about it

    for scoliosis does my body leaning to the left or the right side more ?

     

  • Posted On: 07-14-14, 7:54 am (EDT) #8

    run with rounded upper back

    July 14, 2014, 7:54 am

    i am lost now i was always teaching my body to fix kyphosis

    for the scoliosis i feel my right side stretching good

    and for forward head i don't know where is that coming from

    can u tell me exactly what to do ?

    for nervous system how to deal with that ?

     

  • Posted On: 07-14-14, 9:46 am (EDT) #9

    run with rounded upper back

    July 14, 2014, 9:46 am
    Posted by: rayyan454

    i am lost now i was always teaching my body to fix kyphosis

    for the scoliosis i feel my right side stretching good

    and for forward head i don't know where is that coming from

    can u tell me exactly what to do ?

    for nervous system how to deal with that ?

     

    Alright yes, I ll help you some more.


    You dont have much kyphosis anymore at the mid back. You ve got some rounding at your upper back which leads to a "forward head". That means that your head is "falling off". Its not directly above your spine, its slighly forward. Do you get any headaches, dizziness? Maybe pain at the upper back/neck?


    If you want to talk about exercises then sure, you should strengthen the "deep cervical flexors" and stretch the "neck extensors". You should also strengthen the "lower traps" and stretch the "upper traps".

    But as I said, even if you do those things, it wont mean anything, if you dont get your nervous system to recognize correct posture. First of all you have to understand your problem. Do you understand that your head is not where it is supposed to be? Can you see it in the pictures? If you can see it, then fix it. Stand still again, and take another picture, but this time try to have a correct posture. Stick the chest out, drop your shoulders down and tuck your chin in. Make your spine as tall as possible.

    And as for the scoliosis, I can definitely see some of that in the other pictures. Your spine forms an "S" when viewed from behind. And again its at the upper back/neck area. I dont think you should try to stretch or strengthen a particular side. You can very easily fix your situation by relaxing muscle groups that are tight. And you do that by a general stretching routine of any kind. Yoga can be amazing for you. A martial art routine can be amazing too. Or you can do normal static stretching exercises and focus on the ones you find more difficult.

    The most important thing is this : Your nervous system will adapt faster, the easier the stimulus is. So you dont have to do anything intense to fix your posture. You dont have to deadlift or do heavy exercises. You just have to stand tall, with perfect posture, stay relaxed and breathe for long periods of time.

    Kostas

  • Posted On: 07-14-14, 3:33 pm (EDT) #10

    run with rounded upper back

    July 14, 2014, 3:33 pm

    i tried to imagine how good posture is and try hold good posture for 1 min and see the different this is very important as u said

    look at me trying hold good posture is that correct specialy my head from leaning forward

     

  • Posted On: 07-15-14, 9:26 am (EDT) #11

    run with rounded upper back

    July 15, 2014, 9:26 am
    Posted by: rayyan454

    i tried to imagine how good posture is and try hold good posture for 1 min and see the different this is very important as u said

    look at me trying hold good posture is that correct specialy my head from leaning forward

     

    Yes, this is far much better. Really good actually. Spine seems normal when you stay like that. Only problem is, your shoulders are too tight. Your next goal is to achieve this position, stay at this position and then try to relax at the same time. So essentially, you want to be able to hold this position, with the least effort possible. Understand?


    Make progress with this. Today 1 minute, tomorrow 2 minutes. Aim for 20-30 minutes a day and you should see fast results. Also, dont let yourself forget about the posture when you are sitting or walking or playing or whatever. Always be mindful of your posture and try to be relaxed.

    Kostas

  • Posted On: 07-15-14, 10:07 pm (EDT) #12

    run with rounded upper back

    July 15, 2014, 10:07 pm

    for the stretching i have a question how much do u need to stretch ? the static stretch for example the chest muscle how much do i need to stretch it ? in a week or a day

    for the dynamic stretch how much do i need ? (i know i can stretch anytime anywhere)

     

  • Posted On: 07-16-14, 3:11 am (EDT) #13

    run with rounded upper back

    July 16, 2014, 3:11 am
    Posted by: rayyan454

    for the stretching i have a question how much do u need to stretch ? the static stretch for example the chest muscle how much do i need to stretch it ? in a week or a day

    for the dynamic stretch how much do i need ? (i know i can stretch anytime anywhere)

     

    For static stretching its recommend it to do it 1-2 times a day. I would do it before bed because thats the best time to lengthen a muscle. After a workout, would work too. If you do a stretch once per day, 2-3 times, 45-90 seconds each time, should be enough.

    For dynamic stretching there is no limit. You can do it anytime you feel like it. If you are sitting a lot on the PC, stand up every 60 minutes or so, do some dynamic stretching ( move around ). It helps prevent tightness.

  • Posted On: 07-16-14, 10:07 pm (EDT) #14

    run with rounded upper back

    July 16, 2014, 10:07 pm

    for the strength routine do i need to practice it daily or not ?

    fro the not tightness muscles do i need to stretch daily ?

     

  • Posted On: 07-17-14, 3:27 am (EDT) #15

    run with rounded upper back

    July 17, 2014, 3:27 am
    Posted by: rayyan454

    for the strength routine do i need to practice it daily or not ?

    fro the not tightness muscles do i need to stretch daily ?

     

    Everything should done daily, especially the stretching. This is something you do when you "feel" that you need to do it. You must become more familiar with your body and recognize when its time to stretch or when its time to strengthen. Start by doing them daily.

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