I'm only 33 and I've noticed for some time now that my shoulders round forward. I try to sit up straight, and tighten the abs, but my shoulders still look rounded even then.

Can yoga help straighten me out? Or can some form of excercise help keep me from getting worse? My Nana has osteoperosis and my Grandmother had a very hunched back. I've never been diagnosed with scoliosis (maybe that's what Grandma had), I think it's just years of bad posture.

Any thoughts?

I do the same thing. My mother also has this problem. Her physical therapist used to say it was caused by weak back muscles.

Sitting up straight does help (if you can stand the adjustment period your back muscles will go through while they're strengthening). I try to sit up straight, but then my back gets tired, and I begin to slouch again.

My mom's physicial therapist gave her these long, thin, rubber bands. They resemble a three foot silk sash, only made out of very stretchy rubber of various strenghts. She would hold these in all kinds of ways and do exercises with them to strengthen her back and shoulders. It worked wonders for her. Her posture definitely improved.

He also said that the reason shoulders tend to roll forward is because the muscles in the front of your chest tighten up if you don't stretch them, or if you're not active, thereby pulling your shoulders forward. A good stretch can help this.

Stand in a doorway and raise your hands until you make a "T" with your arms. Step past the threshold just a bit and grasp the door frame behind you. Your arms should still look like a "T". Then gradually and SLOWLY stretch forward. You'll feel the stretch in your pecs and the front of your shoulders. I love this one. You can hold it as long as you feel comfortable, and ease out of your stretch very slowly.

These are the techniques my mother's therapist recommended for her rounded and weak shoulders and back. Maybe you could talk to your physicia therapist and get some of these bands. The could guide you in the right direction of the stretches and exercises that are right for you.

Hope I've helped! These really work for me.

Core excersise (http://www.brianmac.demon.co.uk/corestab.htm)! This is the most amazing stuff for balance, poise and strength. It's helped the integraty of my posture tremendously. I thought it was doing nothing, but I fell this winter and had a sharp reminder of the power of these simple exercises.

The beauty for me is that I don't need anything else but me and the floor to do them. I don't have the square footage in this house for one more speck of clutter.

One can get more involved but I've managed to see amazing improvements with some very simple routines.

When my body fat index gets down to 10% or so, I'll post images of my aging six pack. :p I'm feeling pretty safe that this will never happen, but I can dream! :rolleyes:

I like the information at OnlineFit too (http://www.onlinefit.com/health/).
Hope this helps.
Cheers!

Definitely. Thanks so much to both of you!

Good luck with it. I hope you can keep us posted on your progress.

I have pretty much stuck with a front plank, side planks and then two for my back I kind of made up myself from the ideas of others.

The "planks" you can search at Onlinefit. The ones for my back simply involve laying (lying?) on my front and lifting my head and torso gently then lifting my legs from the hips gently to work the muscles lower down. Wheezie turned me onto this. Maybe she'll have something to say.

I have no idea if this is completely wrong. If any of this causes pain, don't continue. I started with only the aim to entrench the habit. That takes several weeks to make stick.
Cheers! Ian.

here's the site (http://www.mayoclinic.com/invoke.cfm?objectid=82AB3125-008C-48FC-9FD39C58FF7BCF66&ref=2CEDAD10-1A8A-42F5-8A629A8DD15444FC) i found useful ... it's a slideshow from mayo clinic ... the plank exercises ian talks about can be found on slides 11-12, 14 ... and if you want more reading on why it's useful, click on their link to the accompanying article.

disclaimer: i haven't actually done these exercises.... i've been a bit slack lately..... but, swimming is a great overall toner, strengthener (and unless you are afraid of the water, it's fun!) :)

Outstanding link Wheezie. I'd sure like to bring this into my "off" running days. Maybe this is the clear map I need to get it rolling.

I swam all winter once years ago. I loved the swimming but didn't like the pool much. The off gassing from the chlorine was a killer for me.

Fortuantely I now live ten minutes from a really nice natural swim rich in tannin so my skin is oh so soft when I'm done. :D
Cheers! and thanks.

Both yoga and pilates can help with core muscles and body alignment, each of which can help improve your posture. They can also help to just increase your body awareness...so that you think more often about improving your posture and are thereby working those muscles that much more frequently. I still catch myself slouching, but not near as much as I used to before being introduced to yoga and pilates.

Yoga is great. I practised in intensely for a few years long ago. It helped me stay in the moment. The pilates I've not ventured into, but I expect both your suggestions are rock solid. Thanks for helping.
Cheers! and welcome.