Back Exercises?

[jsegovia]

I have had very bad posture for a long time - my shoulders slump forward so I'm weak across my upper back, and my whole back slumps forward weakening my lower back. I've tried to work on my posture and I think it's gotten generally better but I still lack back strength and at my age (44) it's now causing problems. I cannot sit on the floor 'Indian style' for any length of time without slumping forward. I can't do a butterfly stretch while pushing down on my knees. And I can't sit in a chair and hold my feet up off the floor without leaning way back (a real problem since I'm learning to play the drums).

Whenever I do basic PT I do back exercises - I lie on my stomach and lift my legs and upper body with my hands up in front of me as though I'm flying like Superman. I do this 20 time and hold the last one for 5 seconds, for three sets. I've been doing this off and on for a while now but so far no noticeable results.

Does anyone have any exercises or general advice to build up my back overall back strength?

Thanks very much in advance.

Jesse

[mmeloon]

I have had very bad posture for a long time - my shoulders slump forward so I'm weak across my upper back, and my whole back slumps forward weakening my lower back. I've tried to work on my posture and I think it's gotten generally better but I still lack back strength and at my age (44) it's now causing problems. I cannot sit on the floor 'Indian style' for any length of time without slumping forward. I can't do a butterfly stretch while pushing down on my knees. And I can't sit in a chair and hold my feet up off the floor without leaning way back (a real problem since I'm learning to play the drums).

Whenever I do basic PT I do back exercises - I lie on my stomach and lift my legs and upper body with my hands up in front of me as though I'm flying like Superman. I do this 20 time and hold the last one for 5 seconds, for three sets. I've been doing this off and on for a while now but so far no noticeable results.

Does anyone have any exercises or general advice to build up my back overall back strength?

Thanks very much in advance.

Jesse

Jesse, you might be interested in Kelso's Shrug Book. Most people who have been to a gym are familiar with the standard shrug exercise for the trapezius where you hold a barbell (or dumbells) in your hands and shrug the shoulders upward. What most people don't realize is that you can do similiar movements at various angles to hit different parts of the upper back. This may help you with your posture. Shoulders slumping forward when at rest can be a sign that there is an imbalance between overly strong pecs and comparably weaker upper back muscles. Some of the novel shrug exercises that Kelso outlines in this well-respected and very readable book might be just want you need.

Good luck!
-Mark