Posture

As I have struggled with bad posture for many years thanks to gaming, I've decided to create this page to help those who have bad posture and don't know how to fix it. I suffered from Lower Cross and Upper Cross Syndrome, if you have bad posture from spending time on the computer you likely have these postural issues so read further. If you have major issues such as unevenness, major pain etc, then consult with a physiotherapist.

Upper Cross Syndrome:
Characterised by tight anterior delts, tight pecs, tight lats, tight levator scapulae, tight upper traps, weak lower traps, weak rhomboids, weak and tight serratus anterior, weak posterior delts, weak infraspinatus, weak teres minor, weak neck flexors

Lower Cross Syndrome:
Characterised by tight hip flexors, tight quads, tight lumbar erectors, weak glutes, weak abs.

Tests:

https://youtu.be/KCADorwJ6Ik?t=99 Test tight hip flexors or quads

Release:
Foam roll illiopsoas https://youtu.be/l3caDsbWMxw?t=174

Foam roll rectus femoris https://youtu.be/l3caDsbWMxw?t=475,

Foam roll IT band

Foam roll adductors https://youtu.be/l3caDsbWMxw?t=611

Stretch:
Lower back stretch (lumbar erectors) + Quadratus lumborum stretch (quadratus lumborum) https://youtu.be/pZfPgoIaaNo?t=293

Quad stretch (rectus femoris) https://youtu.be/l3caDsbWMxw?t=534 \

Illiopsoas stretch https://youtu.be/l3caDsbWMxw?t=223

Strengthen:
Prone glute squeezes

Reverse hyperextensions + plank

glute bridge + ab wheel

Release:
Foam roll pecs

Foam roll lats

Foam roll neck

Stretch:
Pec stretch https://youtu.be/SV7l1sfEmO0?t=264 https://youtu.be/SV7l1sfEmO0?t=405

Lat Stretch https://youtu.be/6V5tSn9oEJg?t=175 + Front Delt Stretch https://youtu.be/KBLsNbolr_c?t=159

Mobility:
Thoracic Extension

Thoracic Rotation

Shoulder dislocations https://youtu.be/02HdChcpyBs

Neck Mobility

Strengthen:
Band pull-aparts + External rotations + Neck curls

Breathing:

Diaphragm Breathing

Exercise Index: