How can I improve my posture? I already lift and it's not

>>42659601
Sit up straight, cunt. That's a start.

Do stretches that are appropriate for you e.g for lordsis or whatever at least every second day

Lifting won't do shit for your posture but make it worse. Stretch, and warm up first.

>>42659601
Gokhale Method

https://youtu.be/TQqgf8kB6R8

>Golem get ye gone

>>42659601
Alright my time to shine I'm a physical therapist

Stretches
3x30 seconds

>Pec doorway stretch (both arms)
>Pec stretch on a ball
>One arm pec stretch against a wall

(Of the pec stretches, see what feels best and cut down to only 2 variations after a week)

>Trapezius stretch
>Levator scapulae stretch (huge)
>shoulder girdle stretch (depending on height, either doorway stretch or against the wall with a towel under your hand to allow motion against the wall)

Also, thoracic extensions over a foam roller

Strengthening
3 sets of 10 with 2.5 lbs. doing it with heavier weight means nothing. It's about getting the small muscles

T's over a medicine ball (squeeze between shoulder blades)
H Y I's (google it, if you don't find anything come back and I'll explain it)

Then with cables do internal and external rotations, lat extensions, rows, and W's (pins set to the lowest, keep elbows as point of rotation and basically make a W with your hands, squeeze with mid/low back around low scaps)

Also do what we call wolverines with 15 lbs (start holding opposite side cable with arms crossed in x and then pull out and down)

Face pulls help posture too, from both low and high angles

Let's see what else...
oh, before you do ANY physical activity, do 1x10 cat camels, threading the needle, and open books (Google all these warm up stretches)

This should be done every day and will fix your posture over time. It takes a while but seriously this is the way to fix the damage and make good posture second nature. "Sit up straight" is total meme advice

>>42659601
pullups you mongoloid

>>42661047
thanks homie!

Not OP and I know this thread is dead, but I'm starting your advice later today. Will report back with results in a month

File: Bridge-Exercise-Progression.png (495KB, 936x574px) Image search: [Google]

495KB, 936x574px

Start doing these. Guaranteed perfect posture. 3x8 and or 30 second holds.

>>42661047
As someone who understands what is good and bad for joints and tendons, joints, etc. would you just post routine for shits and giggles?

Pendlay rows

>>42659601
https://www.youtube.com/watch?v=LT_dFRnmdGs

You want really strong lower back muscles so sitting up straight is just natural. Get a barbell, then start off like your doing a pendlay row, but keep your lower back curves at the start. Then just straighten your back, this works the little muscles down there that hold your whole spine up. Do this on back days and you should be good in a few months

Doing literal farmers walk (carrying buckets of water) pretty much fixed my rounded shoulders

Improve your posture by having better posture.