I'm really noticing how bad my posture is - my shoulders are really rounded. Are there any exercises/muscles I should be prioritising to help correct this? Or is too late?
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12-12-2009, 01:23 AM #1
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12-12-2009, 01:37 AM #2
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12-12-2009, 02:28 AM #3
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I would also suggest reverse cable flies....I could be possible your chest muscles are drawing your shoulders in....
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12-12-2009, 03:35 AM #4
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12-12-2009, 04:11 AM #5
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12-12-2009, 05:33 AM #6
A very common problem and it is NEVER too late....!!!
As mentioned - you want to work on both mobility AND strength.
For Mobility:
Problem is usually a combo of
- Shoulder Transverse Abduction / Transverse Extension Inflexibility [tight pecs]
- External shoulder rotation inflexibility
- Tightness through Facet joints of upper thoracic /lower cervical spine
So you want to strength through these areas thoroughly, and also do lots of soft tissue massage and myofascial release. If they are REALLY tight - trigger point therapy and dry needling can help.
For Strengthening:
Scapular Adductors (muscles that draw your scapular BACK together) including:
- Middle and lower fibers of Traps
- Rhomboids
- Lats (to a degree)
as well as Transverse Abductors/Transverse Extensors
- Delts (rear)
- Lats
- Infraspinatus
- Teres Minor
and External Rotators
- Rear Delts
- Intraspinatus
- Teres Minor
ps: good info here- http://www.tmuscle.com/free_online_a..._savers_part_iLast edited by Emma-Leigh; 12-12-2009 at 05:39 AM.
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12-12-2009, 10:54 AM #7
- Join Date: Sep 2009
- Location: United Kingdom (Great Britain)
- Age: 50
- Posts: 597
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Thankyou! Glad to hear it's not too late to improve it. I do a lot of rows but don't ever stretch out my pecs. I will hit my books and look up those muscles and adjust my training accordingly.
I'm currently training chest & back on the same day in supersets - I wonder if it would be better to split those two up?"Ain't about how fast I get there.....it's the climb"
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12-12-2009, 12:44 PM #8
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12-12-2009, 11:54 PM #9
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12-20-2009, 04:20 AM #10
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12-20-2009, 10:02 AM #11
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12-22-2009, 12:15 PM #12
Kickboxing is amazing, but it won't help your rounded shoulders, in fact it'd probably just create more frontal rounding. I get that from Muay Thai and sitting at the computer!!! Here are some great exercises to do with dumbells and cables.
If you do these everytime you work out, you should start to feel your shoulders straighten out. I've used these on many of my clients and seen them stand up straighter week by week. You don't need alot of weight either, but make sure you're not using your arms, but your shoulder muscles to pull the weight.
Hope it helps!
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12-23-2009, 01:35 AM #13
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