Gaming and Kyphosis/Lordosis

Whats up everybody, this is my first time posting in the fitness section, as I'm about to start a new training regimen caused by some insights that may be useful to other members of the TL community. Pretty much, my love of sitting in front of a computer to play games has lead to some problems with my posture, and I'm here to fix that. I've done a buttload of research and here's what I've learned. Just for some background, I am an above averagely healthy person, go to the gym at least 3 times a week and eat a relatively healthy diet.

The Issue I have is a combination of what is known as lordosis and kyphosis, and it is a problem that plagues many gamers, although many may not know it. Lordosis is an outward curve in the lower spine, which causes kyphosis, which is a corresponding curve in the upper spine causing a "hunched" postural appearance as well as shoulders rounded forward and a forward head position.

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How is this related to gaming, you ask? Gamers who sit in a chair for hours on end are tightening the front of your legs (the quadriceps, hip flexors, and IT bands) and stretching your posterior leg muscles (the hamstrings, calves and glutes) This causes what is called "Anterior Pelvic Tilt", which is the main cause of lordosis.

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If you want an EXTREMELY in depth look at all of this, Neanderthal No More, by Eric Cressey and Mike Robertson is a fantastic read.

So what can I do about it? This is the part I am just starting, and what I have come up with is a number of stretches and weight training excersizes that should get me back to standing like a normal person. The Warrior Lunge, Dead Bug Twist, Supine Bridges, Reverse Crunches, and IT band stretch are all stretches you can do multiple times a day to help correct anterior pelvic tilt. Shoulder Dislocations, and Prone Cobras are going to try to roll the shoulders back to a more natural position, and combat kyphosis.

So that's my plan. I guess I'm just posting this to put all of this information in an easily accessible place, and let others who also have some variation of this problem due to incessant starcrafting to find all this info. If anyone knows more about this, or have questions comments or concerns feel free to post. Hopefully I can get some before/after pictures after a while of doing these stretches daily.

Last edit: 2012-08-10 05:27:02

phyre112 United States. August 10 2012 07:40. Posts 2323

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In addition to the stretching, which will help a lot, spend some time in the mirror (five minutes every night) on setting correct posture. Getting the feel for what is "right" in your mind will help. Once you've started to get that down, the best tip I have is to reset your posture as best you can every time you walk through a door frame. That will give you a couple dozen reps per day of fixing your posture, and will build better overall habits.

Don't forget the stretching though.

Last edit: 2012-08-10 07:41:14

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eshlow United States. August 10 2012 07:55. Posts 5015

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Use the sharp corner of a wall and move your heels back so they are parallel with the corner

Make sure your sacrum, spine between the scapulas, and back of the head (external occipital protuberance -- the bump on the posterior of your skull) are touching that corner.

Most people will have head too forward... work on getting those touching the wall for upright posture.

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Pobearo United States. August 10 2012 08:10. Posts 348

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On August 10 2012 07:40 phyre112 wrote:
In addition to the stretching, which will help a lot, spend some time in the mirror (five minutes every night) on setting correct posture. Getting the feel for what is "right" in your mind will help. Once you've started to get that down, the best tip I have is to reset your posture as best you can every time you walk through a door frame. That will give you a couple dozen reps per day of fixing your posture, and will build better overall habits.

Don't forget the stretching though.

Wow that's a really good idea, thanks! I forgot to mention that consciously changing my slouched posture throughout the day is another thing that will supposedly help alot. A reminder every time I walk through a door seems like a good way to remember.

Release United States. August 10 2012 09:06. Posts 3973

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Does getting one of those ergonomic chairs (Aeron/some cheap knock-off) help?

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dabosaur Sweden. August 10 2012 09:08. Posts 86

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Thank you for posting this. This is something I should do aswell

decafchicken United States. August 10 2012 10:14. Posts 15176

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I always super slouch in my chair

I guess this leads to my legs/hips/back be more straight but my upper back being super curved. But i use lifting + really good posture when doing anything on my feet to compensate. Noticed my dad is getting slight kyphosis. I'll try to help him but he's stubborn ~~

Last edit: 2012-08-10 10:14:43

how reasonable is it to eat off wood instead of your tummy?

Release United States. August 10 2012 11:37. Posts 3973

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I swear, there are some kids in my school who have their necks super forward and look like hunchbacks. I guess they suffer from kyphosis. They always seem to be the kids who are buried in books/computers. Definitely not a coincidence.

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