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I’ve lost about 80lbs and suddenly I’m walking hunched over - practically folded in half! Should I add sit ups or something?

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32 minutes ago, Separ1418 said:

I’ve lost about 80lbs and suddenly I’m walking hunched over - practically folded in half! Should I add sit ups or something?

Any core building exercises will help! I'm in the same boat. Being overweight we hunch and don't realize it. I had the added surprise of finding out I had spinal arthritis, but didn't know because all the visceral fat was protecting the nerves. I picked up a posture corrector on Amazon and I use that on and off. And I make a consious effort to keep my head up, shoulders back and spine upright. It's such a weird feeling! It took years to screw up our posture, it's going to take time and effort to get it corrected.

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If your goal is a straighter back, it would be best to strengthen the muscles of the back and not the abdominal muscles. If it is a prominent lower back (lumbar) rounding, deadlifts or a similar exercise would be the best. If it is the upper back (thoracic) then upright rows or shoulder presses would be a good idea.

If you are not really into weight lifting, a rowing machine is a great way to get all of the back involved at one time. The strength gains will take longer, but the endurance will build fast and it is a killer cardio workout.

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If you can do group classes, pilates and yoga are both good for enhancing posture. You need to exercise all of your core muscles (front, back and side) to really help improve posture.

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On 12/12/2018 at 9:33 AM, BigViffer said:

If your goal is a straighter back, it would be best to strengthen the muscles of the back and not the abdominal muscles. If it is a prominent lower back (lumbar) rounding, deadlifts or a similar exercise would be the best. If it is the upper back (thoracic) then upright rows or shoulder presses would be a good idea.

If you are not really into weight lifting, a rowing machine is a great way to get all of the back involved at one time. The strength gains will take longer, but the endurance will build fast and it is a killer cardio workout.

The hunched over posture is also connected to working a desk job. My massage therapist said at the beginning that alot of the muscles in my upper back were hyperextended. All exercises that work your back side from shoulders down to ass will help with this. I also find that alot of my poor posture is connected to inflexibility in my hips and I have to routinely practice sitting straight when i am at work.

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Oh my gosh! So glad I’ve seen this!! Having major issues with my back between my shoulder blades! Ack! I’ve lost 70 lbs and it is brutal from working at a desk all day! Thanks for the tips... will be implementing them in the morning!

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On 12/17/2018 at 6:30 PM, Kat410 said:

The hunched over posture is also connected to working a desk job. My massage therapist said at the beginning that alot of the muscles in my upper back were hyperextended. All exercises that work your back side from shoulders down to ass will help with this. I also find that alot of my poor posture is connected to inflexibility in my hips and I have to routinely practice sitting straight when i am at work.

May I ask you about your experience with practicing sitting straight?

I can't sit straight when I'm at my workplace. I'm trying, but sitting straight only when focusing all my attention on it. But when I draw my attention to tasks, my posture is as usual.

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See if you can find a lumbar pillow to fit in the hollow of your back. I have thought about a memory foam pillow to sit on, since I lost my rump fat it's hard sitting on chairs. But really I don't want my cushion of fat back there any more!

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