theblueprints
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Extremely Detailed Guide on How Your Posture Could Be Costing You Up to 3 Inches (7.6 cm)
Preface:The #3 example APT(Anterior Pelvic Tilt) is what many of you need to actively improve.
Most people believe that their height is entirely dependent upon 2 factors
-genetics
-nutrition
While these 2 factors are incredibly important, many neglect their posture, which can influence how tall you appear by affecting spinal and pelvic alignment. For reference, poor posture could be leaving up to 1-4% of your height.
While you may initially look at this percentage, and believe it pales in comparison to the other factors, think of how much money you would pay for even a singular inch of height
. Your entire bank account?? I believe a lot of us would.
Most spend hundreds or even thousands of dollars on certain shoes, supplements, or other cope products to even look slightly taller. However, the solution can be as simple as correcting your posture and strengthening certain muscles.
Lets address some of the problems and follow it up with an answer(concise)
These first 2 are more simple fixes, while the last 2 will require some more effort
1.Slouching at your desk
Problem: Many of the uncs here have desk jobs, and slouching at your desk will easily contribute to your lost height and overall poor posture. It will not only shorten hip flexor, but will weaken core and glutes which will curve your spine over time
Solution: Sit upright with your screen at eye level, feet flat, and core engaged to keep your spine neutral and prevent slouching.
2. Tech neck
Problem: Another common reason many suffer with bad posture is due to tech neck, also known as “text neck” This can result in your becoming shorter because you leaning your head forward compresses your spine and actively rounds your upper back, reducing the standing height.
Solution: Keep the phone at eye level and completely avoid tilting head down to prevent the strain and spinal compression
3. APT(ANTERIOR PELVIC TILT)
Personal anecdote:I was able to capitalize on about an extra inch of height when I discovered how much of a hindrance my anterior pelvic tilt was to my height. For some extra context, I was about 6 foot flat-footed, but once I fixed this problem, I was able to gain about an inch.
Problem: APT is when the pelvis tilts forward, causing your lower back to curve. It’s typically caused by weak glutes, hamstrings, and core muscles, along with tight hip flexors, leading to your butt sticking out and increased lower back tilt.
How do I know If I have APT?
To determine if you have APT, you can perform the Thomas test
1.Lie down on a flat surface: bench or table
2.pull one knee up to your chest and hold it
3.look at other leg thats laying down
a. If it stays flat on surface, your hips are most likely fine
B. if it lifts up or twists, your hips could be tight, and your pelvis might be forward tilted
You can also look into the mirror:
Does my lower back curve a lot?
Does my butt stick out?
Does my belly stick out when standing straight?
All these indicate that you probably have APT
Most of you probably have it, infact, The better Clinician project found “A whopping 85% of males and 75% of females have an anterior pelvic tilt.”
Solution:
Stretch: Erector Spinae and Hip flexors
Strengthen: core and glutes
Hip flexor stretch: Stretches the tight muscles at the front of your hips, which are often pulling your pelvis forward in APT.
Hold 25-30 seconds per side
3 total sets per leg
Low Back stretch:stretches and relaxes the lower back muscles, which can get tight from APT.
Hold 20-30 seconds
3 sets
Glute Bridge:Strengthens glutes and hamstrings
10 reps
3 sets
Dead Bug:Strengthens your core muscles, which stabilizes pelvis and lower back
8 reps per side
3 sets per side
In my personal opinion, this is the hardest problem to fix, but the most rewarding. It's not as simple as just looking at your phone eye level or just fixing your posture while sitting down, but this will require active work before fixed.
4. Rounded Shoulders (literally subhuman posture)
Problem: Hunching your shoulders makes your UPPER back curve, simultaneously compressing your spine and chest.
Solution:
Extension Mobilization:helps upper back move more freely & reduce stiffness
10 reps 2 sets
Thoracic Extension Stretch: stretches and opens mid back, good for fixing posture overall
20 seconds 3 sets
prone w's:strengthens upper back muscles and shoulder muscles, which are going to be pulled back when standing
10 seconds 2 sets
Fixing your posture is one of the easiest soft maxes to look taller. Many of us develop bad posture from work, school, etc, and through doing some of these exercises and routine changes, you can capitalize on those INCHES you have been missing out on
Preface:The #3 example APT(Anterior Pelvic Tilt) is what many of you need to actively improve.
Most people believe that their height is entirely dependent upon 2 factors
-genetics
-nutrition
While these 2 factors are incredibly important, many neglect their posture, which can influence how tall you appear by affecting spinal and pelvic alignment. For reference, poor posture could be leaving up to 1-4% of your height.
While you may initially look at this percentage, and believe it pales in comparison to the other factors, think of how much money you would pay for even a singular inch of height
. Your entire bank account?? I believe a lot of us would.Most spend hundreds or even thousands of dollars on certain shoes, supplements, or other cope products to even look slightly taller. However, the solution can be as simple as correcting your posture and strengthening certain muscles.
Lets address some of the problems and follow it up with an answer(concise)
These first 2 are more simple fixes, while the last 2 will require some more effort
1.Slouching at your desk
Problem: Many of the uncs here have desk jobs, and slouching at your desk will easily contribute to your lost height and overall poor posture. It will not only shorten hip flexor, but will weaken core and glutes which will curve your spine over time
Solution: Sit upright with your screen at eye level, feet flat, and core engaged to keep your spine neutral and prevent slouching.
2. Tech neck
Problem: Another common reason many suffer with bad posture is due to tech neck, also known as “text neck” This can result in your becoming shorter because you leaning your head forward compresses your spine and actively rounds your upper back, reducing the standing height.
Solution: Keep the phone at eye level and completely avoid tilting head down to prevent the strain and spinal compression
3. APT(ANTERIOR PELVIC TILT)
Personal anecdote:I was able to capitalize on about an extra inch of height when I discovered how much of a hindrance my anterior pelvic tilt was to my height. For some extra context, I was about 6 foot flat-footed, but once I fixed this problem, I was able to gain about an inch.
Problem: APT is when the pelvis tilts forward, causing your lower back to curve. It’s typically caused by weak glutes, hamstrings, and core muscles, along with tight hip flexors, leading to your butt sticking out and increased lower back tilt.
How do I know If I have APT?
To determine if you have APT, you can perform the Thomas test
1.Lie down on a flat surface: bench or table
2.pull one knee up to your chest and hold it
3.look at other leg thats laying down
a. If it stays flat on surface, your hips are most likely fine
B. if it lifts up or twists, your hips could be tight, and your pelvis might be forward tilted
You can also look into the mirror:
Does my lower back curve a lot?
Does my butt stick out?
Does my belly stick out when standing straight?
All these indicate that you probably have APT
Most of you probably have it, infact, The better Clinician project found “A whopping 85% of males and 75% of females have an anterior pelvic tilt.”
Solution:
Stretch: Erector Spinae and Hip flexors
Strengthen: core and glutes
Hip flexor stretch: Stretches the tight muscles at the front of your hips, which are often pulling your pelvis forward in APT.
Hold 25-30 seconds per side
3 total sets per leg
Low Back stretch:stretches and relaxes the lower back muscles, which can get tight from APT.
Hold 20-30 seconds
3 sets
Glute Bridge:Strengthens glutes and hamstrings
10 reps
3 sets
Dead Bug:Strengthens your core muscles, which stabilizes pelvis and lower back
8 reps per side
3 sets per side
In my personal opinion, this is the hardest problem to fix, but the most rewarding. It's not as simple as just looking at your phone eye level or just fixing your posture while sitting down, but this will require active work before fixed.
4. Rounded Shoulders (literally subhuman posture)
Problem: Hunching your shoulders makes your UPPER back curve, simultaneously compressing your spine and chest.
Solution:
Extension Mobilization:helps upper back move more freely & reduce stiffness
10 reps 2 sets
Thoracic Extension Stretch: stretches and opens mid back, good for fixing posture overall
20 seconds 3 sets
prone w's:strengthens upper back muscles and shoulder muscles, which are going to be pulled back when standing
10 seconds 2 sets
Fixing your posture is one of the easiest soft maxes to look taller. Many of us develop bad posture from work, school, etc, and through doing some of these exercises and routine changes, you can capitalize on those INCHES you have been missing out on
