Odd shaped back!

splinter · 06-01-2006, 07:47 PM

As a young boy growing up I spent a lot of time in front of the computer as its one of my passions. Bad thing was that my back is in bad shape!

It looks like I have a perfectly round back when I bend forward. (not a hunchback because its the whole back) anyways when I am doing deadlifts (bent - leg) my back positioning is really bad! And its kinda hard to keep as straight as I would like in a more natural manner!

This happens on a few other exercises as well!

Any advice how I could straighted up my back a bit!

Appreciated

Rob

Stu21Ldn · 06-01-2006, 09:10 PM

yep - the answer is deadlifts

but with less weight so that you can use perfect form. Deadlifts using straight legs are probably best MAKE SURE YOU USE A LOW WEIGHT (otherwise you will find you cant move the next day) That should help build up the erector spinae.

zx9rjas. · 06-01-2006, 09:10 PM

this is a hard one to advise on without actually seeing your positioning.

J

FAT BOY · 06-01-2006, 10:18 PM

Try d/b pullovers across a bench

Nick500 · 06-01-2006, 11:49 PM

hey, i had exactly the same problem. A combination of always being on the PC (well, nothings changed there....hehe), and in my starting up days not ever training back apart from a bit of lat pulldowns.

Deadlifts and rear delt work has really pulled my shoulders back and helped my posture, I think i've actually got slightly taller as a result.. which is nice !

Nick

FierceFrets · 07-01-2006, 11:31 AM

Quote:

Originally Posted by nick500

Deadlifts and rear delt work has really pulled my shoulders back and helped my posture, I think i've actually got slightly taller as a result.. which is nice !

Nick

Ive had the same thing. I doubt youve grown taller mate lol, you standing up straighter thats all. It makes SUCH a difference when you stand 'proud'. I used to (and still do al little) slouch. Once it was pointe out to me, I started to work on it. Felt like i grew about 5inches!!!

:twisted: Fierce

Nidge · 07-01-2006, 12:25 PM

Quote:

Originally Posted by splinter

As a young boy growing up I spent a lot of time in front of the computer as its one of my passions. Bad thing was that my back is in bad shape!

It looks like I have a perfectly round back when I bend forward. (not a hunchback because its the whole back) anyways when I am doing deadlifts (bent - leg) my back positioning is really bad! And its kinda hard to keep as straight as I would like in a more natural manner!

This happens on a few other exercises as well!

Any advice how I could straighted up my back a bit!

Appreciated

Rob

Buy an inversion table that will sort you out.

Caymen · 07-01-2006, 02:17 PM

The key is posture m8, no excercise will straighten you up if its how you hold your skeletal position!, adding muscle wont correct this, once you have sorted your posture then you can add muscle to your straightend frame.

the best way is to stand sideways in the mirror and pull your shoulders back push your chest out then you will feel the muscles in the centre of you back tighten, now you will know how far to go when you apear straight in the mirror!, you will have to walk around and try and hold this posture as to relearn your body how it should be postitioned.

lifting weights with a bad posture/form can be very damaging to your cartlidge that sits between your vertebrae, if you lift with your back hunched over this can cause your vertebrae to squeeze the cartlidge between them and over time it can cause the cartlidge to deformed and become wedge shaped!, when this happens you are at very high risk of a slipped disc and spinal damage!.

FierceFrets · 07-01-2006, 02:26 PM

good post Caymen. I had to do the same thing on advice of a friend of mine who is a sport rehabber.

:twisted: Fierce

splinter · 07-01-2006, 04:39 PM

Thanks for all the info guys.

I have started to do bent leg deads instead of straight recently but I will incorporate to do both twice a week.

Standing proud looks kinda silly though well it feels that way since my chest pops out a little more nowadays lol.

06-01-2006, 07:47 PM	#1 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,060 Rep Power:	Odd shaped back! As a young boy growing up I spent a lot of time in front of the computer as its one of my passions. Bad thing was that my back is in bad shape! It looks like I have a perfectly round back when I bend forward. (not a hunchback because its the whole back) anyways when I am doing deadlifts (bent - leg) my back positioning is really bad! And its kinda hard to keep as straight as I would like in a more natural manner! This happens on a few other exercises as well! Any advice how I could straighted up my back a bit! Appreciated Rob

06-01-2006, 09:10 PM	#3 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	this is a hard one to advise on without actually seeing your positioning. J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

06-01-2006, 11:49 PM	#5 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	hey, i had exactly the same problem. A combination of always being on the PC (well, nothings changed there....hehe), and in my starting up days not ever training back apart from a bit of lat pulldowns. Deadlifts and rear delt work has really pulled my shoulders back and helped my posture, I think i've actually got slightly taller as a result.. which is nice ! Nick ______________________ - Obsession is what lazy people call dedication -

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06-01-2006, 09:10 PM	#2 (permalink)
Stu21Ldn Join Date: Mar 2005 Posts: 721 Rep Power:	yep - the answer is deadlifts but with less weight so that you can use perfect form. Deadlifts using straight legs are probably best MAKE SURE YOU USE A LOW WEIGHT (otherwise you will find you cant move the next day) That should help build up the erector spinae.

06-01-2006, 10:18 PM	#4 (permalink)
FAT BOY Legend Join Date: Dec 2005 Location: UK Posts: 878 Rep Power:	Try d/b pullovers across a bench

07-01-2006, 02:17 PM	#8 (permalink)
Caymen Making Progress Join Date: Dec 2005 Location: www.PureMuscle.co.uk Posts: 435 Rep Power:	The key is posture m8, no excercise will straighten you up if its how you hold your skeletal position!, adding muscle wont correct this, once you have sorted your posture then you can add muscle to your straightend frame. the best way is to stand sideways in the mirror and pull your shoulders back push your chest out then you will feel the muscles in the centre of you back tighten, now you will know how far to go when you apear straight in the mirror!, you will have to walk around and try and hold this posture as to relearn your body how it should be postitioned. lifting weights with a bad posture/form can be very damaging to your cartlidge that sits between your vertebrae, if you lift with your back hunched over this can cause your vertebrae to squeeze the cartlidge between them and over time it can cause the cartlidge to deformed and become wedge shaped!, when this happens you are at very high risk of a slipped disc and spinal damage!.

07-01-2006, 02:26 PM	#9 (permalink)
FierceFrets Legend Join Date: Sep 2005 Location: London Posts: 704 Rep Power:	good post Caymen. I had to do the same thing on advice of a friend of mine who is a sport rehabber. :twisted: Fierce

07-01-2006, 04:39 PM	#10 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,060 Rep Power:	Thanks for all the info guys. I have started to do bent leg deads instead of straight recently but I will incorporate to do both twice a week. Standing proud looks kinda silly though well it feels that way since my chest pops out a little more nowadays lol.