Heal that Hunchback

T-Nation.com | Heal that Hunchback!: "Heal that Hunchback!
by Mike Robertson, M.S., C.S.C.S., U.S.A.W.

"Correcting Kyphosis

Have you ever been mistaken for a malformed Parisian who lives in a Cathedral and rings bells? If so, you could suffer from kyphosis. Kyphosis is defined as an exaggerated forward curving of the thoracic portion of the vertebral column. In lay terms it's been called 'hunchback' or 'slumped shoulders.'

Look around your gym (and perhaps in the mirror) and you'll see many weight trainers with this condition. Correcting it could improve your physique, make you stronger, and even decrease your chance of getting an injury. As an added bonus, people won't call you 'Quasi' or Igor, which is always nice!"

The Voyer Shrug

TESTOSTERONE NATION - Mondays With Thibs: The Voyer Shrug:

"First and foremost, the Voyer shrug, named after Canadian osteopath and biomechanics expert, Guy Voyer, is a postural and preventive movement that focuses on correcting a shoulder anteriority/forward roll posture. Not to mention, it's also one of the most effective rhomboid exercises you can perform.

While these two benefits have obvious positive impacts on shoulder health and posture, they also carry a powerful effect for the bodybuilder and strength athlete."

Testosterone Nation - (De)-Constructing Computer Guy

Testosterone Nation - (De)-Constructing Computer Guy: "(De)-Constructing Computer Guy
by Tony Gentilcore, CSCS, CPT and Jimmy Smith CSCS

We want to thank 'computer guy' in more ways than one. Why do we want to thank him?

1. For saving mankind during the Y2K scare.

2. For that one time you were able to salvage and retrieve our final term paper at 2AM when we spilled coffee all over our computer.

3. For Pixar movies. We're not scared to admit that Finding Nemo was awesome.

4. And most importantly, for always handing your TPS reports in on time."

To show our appreciation we want to dedicate this article to you. In essence, we want to show our gratitude for all you have done for us by fixing YOU. Let's be honest computer guy, you don't look so hot. We realize you're trying to make yourself look better by hitting the gym three to four times per week, but we're here to give you a dose of tough love and tell you that you're failing... miserably (in and outside of the gym).

Our objective with this article is to delve into some of the more common programming mistakes that you make in the gym, but we're also going to go into great detail on strategies and behavioral modifications you can perform outside of the gym that will help to fix your less-than-perfect posture and lower back pain, as well as make girls want to "play with your mouse" more. Chicks dig a man who can talk gigabytes, but they don't dig hunch backs.

Testosterone Nation - Push-Ups, Face Pulls, and Shrugs

Testosterone Nation - Push-Ups, Face Pulls, and Shrugs: "Push-Ups, Face Pulls, and Shrugs
...for Strong and Healthy Shoulders!
by Bill Hartman and Mike Robertson

Screw the Rotator Cuff!

That's right, screw it. Seriously, it's about as over-hyped as Kevin Federline's big 'debut.' We think the rotator cuff gets way too much attention. Whenever shoulder pain creeps up, what's the first thing that everyone brings up? The rotator cuff, of course. (Or for those of you from Indiana, that would be your 'rotary cup')."

Read more

Neanderthal No More Part I

Testosterone Nation - Neanderthal No More Part I
The complete guide to fixing your caveman posture!
by Eric Cressey and Mike Robertson

Disclaimer: What you're about to read is some very technical, very geeky stuff, but don't panic if you don't have your kinesiology degree just yet. In the future articles in this series, Eric and Mike will break it all down for you and show you how to fix your posture and improve your physique. For now, take off that poseur trucker hat and put on your thinking cap!


Do the Evolution, Baby

Evolution is defined as 'a process in which something passes by degrees to a more advanced or mature stage.' Think back to prehistoric times and try to envision your ancestors. You probably have an image conjured up of a Neanderthal wearing a loincloth, grunting at females, killing his own food, and hunching over a fire to stay warm. His DNA endured century after century, guaranteeing that you're equally hardcore, right?

Then again, you wear boxer briefs, utter cheesy pickup lines at every woman you see, hunt for your food at the local Stop 'N Shop, and hunch over a computer all day. In other words, the only trait you share with this prehistoric badass is your pathetic S-shaped posture: rounded shoulders, forward head posture, exaggerated kyphosis, anterior pelvic tilt, excessive lordosis, internally rotated femurs, and externally rotated, flat feet.

Well, it's time to once and for all dissociate yourself from the Neanderthals by correcting these structural problems. We're here to help you do just that. This four-part series will outline the most common postural distortions and provide a comprehensive program to correct them."

Part 1
Part II
Part III
Part IV
Part V

Spineless

Spineless

Not many people have strong healthy spines any more. I call them spineless not to attack their character but because their spines do not lock to their pelvis and seem to move quite independent of the pelvis and hips. Their spines are kind of loopy, slumped, and lack that elegant curve of proper lordosis.

Endurance athletes are very prone to spine pathology or pain. More than 40% of bicyclists complain of neck problems and a bit more have weak and sore lower backs. They carry their pelvis at a forward tilt, as do long-distance runners. (As an aside, nearly half of all bicyclists have sore knees. And many of the male elite riders have compressed vasculature in the place where you don't want to have it.)

A lot of spinal disfunction is from poor posture, though this does not necessarily lead to a perception of pain in all subjects. Again, bicyclists tend to compress the forward portion of the disks of their spine from long periods of flexion. The disks are elastic and material flows from the point of pressure at the front to the rear. Eventually, the spine can take a "set" in this direction and cause a stooped forward look to dedicated bicyclists, who also have necks that go the other way through the same forces acting at the rear of the cervical disks from keeping their head up. Poor bicyclists. A sad group really. I should write a Top Ten Reasons Not to Be a Long-Distance Cyclist some day.

But, much of the problem is that our sports and our exercises cause more spinal problems than they solve. And this brings me to the point...