Hey, i'm wondering which exercises pull your shoulders back because after a brief encounter with a physio as when i do the movement of lateral raises and other movements such as shoulder push i can feel like tension in my "trap" the only way i can descriobe is like if you run your hand along a metal security fence, it has that sort of feel of click click click.
she said my shoulders need to be pulled back more, and she could get my hand under my shoulder blades. Unfortunatelty i didn't have enough time to ask her what exercises. So which exercises can i do?
Thanks for reading.
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07-22-2009, 12:32 PM #1
- Join Date: Feb 2008
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Exercises that pull shoulders back?
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07-22-2009, 12:38 PM #2
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07-22-2009, 12:44 PM #3
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07-22-2009, 12:44 PM #4
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07-22-2009, 12:48 PM #5
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07-22-2009, 12:50 PM #6
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07-22-2009, 01:03 PM #7
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07-22-2009, 01:13 PM #8
- Join Date: Feb 2008
- Location: United Kingdom (Great Britain)
- Age: 32
- Posts: 80
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Thank you so much everyone, especially this guy. I will do those exercises, but is doing those for 3 times a day too much? How do i stretch my pecs? Sorry, if this sounds beginner ish lol. What does protract mean?
Any other things that may help this or my posture etc?
Grimmacer-what is a horizontal plane? And how do you stretch your anterior delts?
Thank you so much, seriously if i can sort this out i will be so happy!
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07-22-2009, 01:13 PM #9
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07-22-2009, 01:14 PM #10
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07-22-2009, 01:25 PM #11
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07-22-2009, 01:40 PM #12
3x a day too much? Think about it... You're trying to counteract slouching which you do for almost 24 hours a day. That exercise (floor cobra) stretches your pecs by reciprocal inhibition.
A simple chest stretch
Make sure to keep your core and glutes contracted and do not elevate your shoulders (contract your upper traps) while you hold the stretch for at least 30 seconds 3+x a day on each side.Contact me about our author Program
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07-22-2009, 01:42 PM #13
- Join Date: Feb 2008
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07-22-2009, 01:46 PM #14
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07-22-2009, 01:47 PM #15
You probably have upper & lower crossed syndrome
Contract your glutes at all times while performing that floor cobra, it should help by holding your pelvis in neutral position.
You may want to check out the following page w/ some helpful info, it's 4am here in Bangkok and I have Muay Thai tomorrow, I'm out, peace, good luck w/ fixing your posture
Posture ProblemsLast edited by askthetrainer; 07-22-2009 at 01:59 PM.
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07-22-2009, 02:27 PM #16
2 often neglected areas to help pull the shoulders back and give you better posture is
1. Increase range of hamstrings. Stretch them out. If you have poor range of motion in your hamstrings, the body's natural way to compensate is to pull the shoulders and round out the lower back.
2. Keep the lower back and forward midsection tight and in. This creates a more natural lower a curve which forces the upper back and shoulders to compensate by moving back.
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07-22-2009, 04:28 PM #17
- Join Date: Mar 2008
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horizontal plane- if ur standing up, pushing or pulling something forward or back is in the horizontal plane. up and down is the vertical plane.
kind of hard to describe stretches on here, but a good 1 for anterior delts is to hold ur hands together behind ur back and raise them up for a stretch.
regardless tho, the best advice so far is doing the prone cobra daily, it's not a hypertrophy or strength exercise so it is ok to do it often.
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07-22-2009, 04:30 PM #18
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07-22-2009, 05:36 PM #19
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