How To Fix Your Bad Posture 101

Correct Posture

My Story with Backaches

Back in highschool, I used to play video games all-day and slouched on my old, wooden chair in front of the PC. My back eventually ached more and more with each session of Age of Empires II, but I would not mind it.

One day, my mom commented, that I was looking like starting to get a hunch, because my body adapted to the stance I took while spamming "HOW DO YOU TURN THIS ON" in games against the AI.

For everybody, who is unfamiliar with this expression:
It gave you this sick war unit of a Weineck Cobra for free:

To be fair here, I am really prone to hypochondria and naturally her comment struck me. Awkward teenage self-awareness didn't help either.

With the approval of my mom, I went to see physical therapist, who told me, that I did not have any major back issues.

You see, the thing about hypochondria is, no matter how informed you get, the thought of having a bad posture sticks to the back of head and occasionally comes up every now and then.

So I went back to the physical therapist and she gave me a list of exercises I should do daily to improve and perfect my posture. She said, that these exercises are used in classical physical therapy and could be done by everybody.

Now this was a long time ago (10 years), but I just came across this old pile of sheets, detailing the exercises and I thought, that you out there might be interested in them.

It's recommended to exercise daily and try to stay aware of your posture at all times.

Awareness and consistency is key!

The Exercises

Strengthen your deep neck flexors. ↓

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This is called a chin tuck exercise.

Exercises that work on scapular retraction (upper back muscles). ↓

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Exercises that strengthen your shoulder external rotators. ↓

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Ergonomics assessment.
If you sit for long periods of time, think about purchasing a lumbar roll (which surprisingly helps with neck posture). If you sit at a computer for long periods of time, read up on the proper ergonomics regarding computer displays.
Check out OTPT (no affiliation) for lumbar rolls: OTPT - Official Website.
As you can see HERE (clickable link), lumbar rolls definitely improve your posture temporarily, but no long-term effect could be concluded in the study. For me, the usage of a lumbar roll gives me the feeling of a correct posture while sitting. Absolutely recommended.
Think about purchasing a 36inch foam roll.
They're cheap and useful. When laying on your back on these foam rolls (with your feet flat on the floor) you are in an ideal posture. It allows your body to attain proper posture without forcing your muscles to do the work.
I find that using a foam roller is a good way to understand, what an overall naturally good posture "feels like".
Just google 36'' foam roller and pick the one you like best. ^^

DISCLAIMER:
This post is not professional medical advice. I am not a medically trained person as I am just passing on information given to me by one. Consult a real physical therapist to see, what treatment is best for you.

That being said, thank you for taking the time to read my post! Leave an upvote, if you'd like. ^^

Cheers and good luck,
@ashi2k