OT: Favorite exercises for a sway back?

The comments on my dress-up post last week, plus some additional googling, led me to realize that I do seem to have a bit of a sway back posture. I don't have any problems with chronic back pain so it had never occurred to me that there was a potential issue. But in looking at the photos I posted I can see that at least part of the reason why my belly sticks out so much (other than the fact that I'm about twice the woman I'd like to be) is that I really tilt my pelvis forward a lot, which also explains why my waist seems to be tilted forward so much. If I stand with my back a little straighter my waist magically seems becomes more level.

Anyway, long story short, I've decided that I will try some strengthening exercises for a bit to see if I can improve my posture. The main thing seems to be stretching the hip flexors and improving general core strength, according to Dr. Google. A few people have mentioned that they also have this issue -- have you tried any exercises to help correct it? Do you have any favorites that seem to have helped?

13 years ago

fashionista

Veteran

Sorry no help here.......but yoga can do wonders to your body just do it under supervision and consultation. And yes best of luck dear.

Sveta

(website)

I also recommend yoga: it did help me to get a better posture.

ManidipaM

Mander, it depends on the degree and whether it is congenital --- certainly core-strengthening exercises and things like yoga or Pilates can help with stabilizing the pelvis, preventing extra tilting (especially apt to happen when your weight changes) and staving off future back pain. However, I don't think there is a way to 'correct' the curvature of the spine permanently.

For stretching the hip flexors, I find swimming an excellent exercise. Also, because the bouyancy of water helps to rest the tightness of the muscles near the small of the back.

It also helps to be aware of sitting posture. If you can train and catch yourself when sitting or standing to be centred and straight, shoulders relaxed, abdomen semi-taut but not too pulled in, weight evenly distributed through both hips (or legs), that in itself goes a long way to strengthening the core. Twisting exercises, like stretching to touch a table or chair directly behind you, will also help to strengthen the flanks, an oft-forgotten group in the focus on abs and pecs, biceps and butt.

rute

Yoga and pilates are perfect!

missvee

Yes, I was going to say yoga and pilates too. They both do wonders for your posture and make you aware of body position. Can't help you from a medical perspective though - maybe one of our docs will chime in.

Diana

I have terrible posture and a slight sway back too, so I'm keeping an eye on this thread for tips. I do think strengthening one's core helps a lot. Manidipa is right that sitting posture is important too and I am guilty of having rotten posture when I sit. I've been meaning to get an exercise ball to sit on while watching TV and stuff, as I've been told that they are great for improving sitting posture (you have to sit up, otherwise you fall off!), plus they engage your core.

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