Ok, I was your stereotypical IT nerd who was that fat-skinny. My back is all fucked up, pretty sure I got minor kyphosis, and my shoulder blades always fucking hurt. I've been working out for 6 months now, I did stronglifts 5x5. I got my squat up to 200lbs, got my bench up to 160lbs, my deadlift up to 160 and barbell row up to 125lbs. Take into consideration I had zero muscles when I started, couldn't even squat 80lbs. I really want to fix my back and get off the 5x5, should I just start rowing like a motherfucker? I started doing face-pulls, T-bar and seal rows, will developing my upper back and lower back muscles assist in fixing minor kyphosis?
If its postural kyphosis, then yes. But this is as long as you're using proper posture and form during your exercises. Make sure you're 100% on point op, and work on your posture outside of working out, it's the only way.
However, if the kyphosis is due to deformation of the spine, you truly are fucked. At least working your back out will decrease the strain put on your spine, so there's that.
No, definitely postural kyphosis. I've been working in IT since I was 16. LOTS of desk jobs, lots of computer jobs. I'm 25. Hopefully not too old to fix this. I am obsessed with form. If I'm not working, studying or lifting, I'm literally watching videos of people performing correct form during exercises. So row row row my ass hard up the stream? Is incorporating back exercises into every workout routine over kill? Honestly my back feels amazing since I've been doing it. Its only been a week, but I was freaking out that I might be increasing the problem as opposed to fixing it. Also, I found a vid where a guy is doing curl ups using a foam roller on the floor. I dont know about you guys, but if you have a desk job all day, this totally opens up my thorax and i can feel alllll my thoracic spine just snap crackle and pop, and feels oh so good. If anyone else has good exercises or stretch routines primarily for postural kyphosis, i'd be much obliged.
Yeah I've watched a lot and I do some of their stretching routines. My primary question was if developing my upper back muscles and lower back muscles will assist in fixing the problem or only worsen my situation.
I can back squat, with proper form, 200lbs, don't know if that makes my hips or glutes strong? Only chest exercise I do is regular bench press and that's every other day. I will check out scap push-ups immediately.
It won't fix it. I have kyphosis too and thought lifting would fix it. I'm out of DYEL mode, lifting 1/2/3/4 now, but the bad posture is still there. Although I suspect mine may be structural, I've had a slouch since 1st grade.
I think for posture, you can't just do exercises and expect it to fix itself. You have to proactively think about and maintain good posture throughout the day. I always notice that I have decent posture in the gym because there are mirrors everywhere and I can see whenever I am slouching. However once I leave the gym, I revert to being Mr. Burns.
That sucks dude. I don't think mine is structural. I see photos of when I was younger and I didn't have anything like that, and my back, especially upper back just started hurting a lot. Does anyone know why when I consciously hold correct posture, my upper back begins to hurt? Is that because my body is so not used being in that posture, or weak tissue/muscles? I agree though I'm sure 90% of it involves being 100% conscious about your posture.
Could be tight chest muscles. If they are always tight(for years), and your upper back always relaxed, your back muscles might not be developed enough to continuously counter the base tension of your chest. I have this mildly, doing that superman ground pose helps, and of course stretching your chest/front delts.