Need Advice on Effective Posture Correction Techniques

[xuledywo]

Hi everyone,

I've been struggling with poor posture for years, mostly due to long hours sitting at a desk. It's started affecting my neck, back, and even my breathing at times. I'm now looking to correct it and would appreciate some guidance.

What methods or exercises have worked for you? Are posture correctors or ergonomic chairs worth investing in? I recently came across PRI therapy. What to expect at a PRI therapy session is still a bit unclear to me, so any insight would be great.

Also, how long does it typically take to see improvement?

 

[WV0224]

Posture isn’t a quick fix but consistent corrective work and awareness throughout the day can make a huge difference.

The best option is old school ie mobility work and addressing muscle imbalances especially:

– Mid/lower traps
– Rhomboids
– Rear delts
– External rotators
– Glutes + core (especially transverse abdominis and obliques)

Good ergonomic chair + standing desk combo can help if you are sitting for long hours. Posture correctors are a temporary cue but won’t fix the root cause. They can remind you to stay aligned but shouldn’t replace strengthening and mobility work.

Not sure about PRI therapy

 

[Fusion101]

Bent over rows, one armed or barbell & bent over fly's helped my posture. Could try some 20/30 second hangs. Great for separating the vertebra. Take care with them though. Deadlifts with correct form are also good. You Might try some somatic movement it's very good for body awareness. There are plenty of online courses for that. If you have wide shoulders a good thick memory foam pillow should help. Certainly helps with my neck pain. Just don't expect overnight results whatever you do. Best of luck.