Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 17 of 17
  1. #1
    Registered User Averagebeast's Avatar
    Join Date: Dec 2009
    Location: Utah, United States
    Age: 34
    Stats: 5'9", 160 lbs
    Posts: 188
    Rep Power: 0
    Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank)
    Visit Averagebeast's BodySpace
    Averagebeast is offline

    Best exercise to correct thoracic kyphosis (hunched shoulders)

    I've know about this for a while, though I've been really motivated to correct it when I notice how much better my chest and stomach look when I don't slouch. I've heard that too much chest workouts in your youth can exasperate this problem (sounds about right, hit the bench pretty hard when I wrestled but don't remember doing any back work)

    What are the best exercises to remedy this problem? I've already made an effort to sit and walk around more upright, feels a bit weird TBH like I'm a care bear trying the stare for the first time.

    Any stretches or other reading material would be sweet.
    Reply With Quote

  2. #2
    Registered User GODFORBlD's Avatar
    Join Date: Jun 2011
    Location: United Kingdom (Great Britain)
    Age: 26
    Stats: 6'2", 182 lbs
    Posts: 29
    Rep Power: 0
    GODFORBlD is on a distinguished road. (+10)
    Visit GODFORBlD's BodySpace
    GODFORBlD is offline
    Hey!

    I've been suffering from something similar.

    I've had an achey shoulder for about a month now, only at certain angles and I've heard it's to do with doing too much chest work and not enough back. I've encorperated lots more rows for my back excercises but so far nothings changed.

    Have you ever experienced this? If so did anything help?

    I also have quite hunched shoulders so I'll be interested in anything you can find out.

    Sorry I haven't been much help.

    GodForbid.
    Reply With Quote

  3. #3
    Registered User Averagebeast's Avatar
    Join Date: Dec 2009
    Location: Utah, United States
    Age: 34
    Stats: 5'9", 160 lbs
    Posts: 188
    Rep Power: 0
    Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank)
    Visit Averagebeast's BodySpace
    Averagebeast is offline
    I used to get soreness in my collar bone due to the way I slept (on the side with shoulders sorta pulled towards each other). Since made an effort to sleep on my back only. The little info that I know is that bent over rows and maybe shoulder shrugs are supposed to help. I don't think this is something that can be corrected overnight, but I'm hoping there's something more substantial I can do, apart from what I've already heard.
    Reply With Quote

  4. #4
    Registered User UltimateBeast's Avatar
    Join Date: Jul 2011
    Age: 21
    Posts: 31
    Rep Power: 0
    UltimateBeast is just really nice. (+1000) UltimateBeast is just really nice. (+1000) UltimateBeast is just really nice. (+1000) UltimateBeast is just really nice. (+1000) UltimateBeast is just really nice. (+1000) UltimateBeast is just really nice. (+1000) UltimateBeast is just really nice. (+1000) UltimateBeast is just really nice. (+1000) UltimateBeast is just really nice. (+1000) UltimateBeast is just really nice. (+1000)
    UltimateBeast is offline
    You need shoulder extension exercises. Dumbbell Rows, Barbell Rows and Pull-ups will help your case. Your anterior deltoids overpower your posterior deltoids and that causes your hunched shoulders. You could also do some rear delt raises and maybe some face pulls. I personally like doing Front Lever Row variations, but that's moving towards more of a higher level bodyweight training.
    Reply With Quote

  5. #5
    Under Construction unity's Avatar
    Join Date: Jul 2004
    Location: Owasso, OK
    Age: 34
    Stats: 5'5", 165 lbs
    Posts: 4,636
    BodyPoints: 453
    Rep Power: 7901
    unity has reached the pinnacle! Best possible rank! (+1000000) unity has reached the pinnacle! Best possible rank! (+1000000) unity has reached the pinnacle! Best possible rank! (+1000000) unity has reached the pinnacle! Best possible rank! (+1000000) unity has reached the pinnacle! Best possible rank! (+1000000) unity has reached the pinnacle! Best possible rank! (+1000000) unity has reached the pinnacle! Best possible rank! (+1000000) unity has reached the pinnacle! Best possible rank! (+1000000) unity has reached the pinnacle! Best possible rank! (+1000000) unity has reached the pinnacle! Best possible rank! (+1000000) unity has reached the pinnacle! Best possible rank! (+1000000)
    Visit unity's BodySpace
    unity is offline
    firstly, do you understand that kyphosis has to do with your spine? you can have hunched shoulders from just poor posture, that doesn't mean you have an abnormal kyphosis. treatment for kyphosis is going to be a little more involved than just incorporating some pulling movements in your routine, so are you sure this is what you have?
    i'm hungry
    Reply With Quote

  6. #6
    www.ABFitnessTrainer.com italianplaya30's Avatar
    Join Date: Jan 2006
    Location: Howard Beach, New York, United States
    Stats: 5'11", 190 lbs
    Posts: 3,201
    BodyPoints: 7612
    Rep Power: 2189
    italianplaya30 has reached the pinnacle! Best possible rank! (+1000000) italianplaya30 has reached the pinnacle! Best possible rank! (+1000000) italianplaya30 has reached the pinnacle! Best possible rank! (+1000000) italianplaya30 has reached the pinnacle! Best possible rank! (+1000000) italianplaya30 has reached the pinnacle! Best possible rank! (+1000000) italianplaya30 has reached the pinnacle! Best possible rank! (+1000000) italianplaya30 has reached the pinnacle! Best possible rank! (+1000000) italianplaya30 has reached the pinnacle! Best possible rank! (+1000000) italianplaya30 has reached the pinnacle! Best possible rank! (+1000000) italianplaya30 has reached the pinnacle! Best possible rank! (+1000000) italianplaya30 has reached the pinnacle! Best possible rank! (+1000000)
    Visit italianplaya30's BodySpace
    italianplaya30 is offline
    any motion where your retracting the shoulder blades back
    Anthony Bevilacqua CPT
    www.ABFitnessTrainer.com

    Check out my awesome Youtube Channel: www.youtube.com/abfitnesstrainer
    Reply With Quote

  7. #7
    Registered User imXela's Avatar
    Join Date: Jul 2011
    Stats: 5'10", 176 lbs
    Posts: 439
    Rep Power: 52
    imXela has a brilliant future. Third best rank! (+40000) imXela has a brilliant future. Third best rank! (+40000) imXela has a brilliant future. Third best rank! (+40000) imXela has a brilliant future. Third best rank! (+40000) imXela has a brilliant future. Third best rank! (+40000) imXela has a brilliant future. Third best rank! (+40000) imXela has a brilliant future. Third best rank! (+40000) imXela has a brilliant future. Third best rank! (+40000) imXela has a brilliant future. Third best rank! (+40000) imXela has a brilliant future. Third best rank! (+40000) imXela has a brilliant future. Third best rank! (+40000)
    Visit imXela's BodySpace
    imXela is offline
    http://forum.bodybuilding.com/showth...hp?t=123812871

    Check this thread out, certainly helped me correct my problem and learn alot more about posture, related muscles etc. in general.
    Reply With Quote

  8. #8
    Registered User JeepCreeper's Avatar
    Join Date: Nov 2005
    Posts: 3,882
    BodyPoints: 7003
    Rep Power: 1067
    JeepCreeper has reached the pinnacle! Best possible rank! (+1000000) JeepCreeper has reached the pinnacle! Best possible rank! (+1000000) JeepCreeper has reached the pinnacle! Best possible rank! (+1000000) JeepCreeper has reached the pinnacle! Best possible rank! (+1000000) JeepCreeper has reached the pinnacle! Best possible rank! (+1000000) JeepCreeper has reached the pinnacle! Best possible rank! (+1000000) JeepCreeper has reached the pinnacle! Best possible rank! (+1000000) JeepCreeper has reached the pinnacle! Best possible rank! (+1000000) JeepCreeper has reached the pinnacle! Best possible rank! (+1000000) JeepCreeper has reached the pinnacle! Best possible rank! (+1000000) JeepCreeper has reached the pinnacle! Best possible rank! (+1000000)
    Visit JeepCreeper's BodySpace
    JeepCreeper is offline
    Originally Posted by imXela View Post
    http://forum.bodybuilding.com/showth...hp?t=123812871

    Check this thread out, certainly helped me correct my problem and learn alot more about posture, related muscles etc. in general.
    ^^^^
    This
    Reply With Quote

  9. #9
    On my way dance2trance's Avatar
    Join Date: Sep 2005
    Location: M-Town, Australia
    Age: 28
    Stats: 6'0", 199 lbs
    Posts: 1,156
    BodyPoints: 1142
    Rep Power: 141
    dance2trance has a reputation beyond repute. Second best rank possible! (+100000) dance2trance has a reputation beyond repute. Second best rank possible! (+100000) dance2trance has a reputation beyond repute. Second best rank possible! (+100000) dance2trance has a reputation beyond repute. Second best rank possible! (+100000) dance2trance has a reputation beyond repute. Second best rank possible! (+100000) dance2trance has a reputation beyond repute. Second best rank possible! (+100000) dance2trance has a reputation beyond repute. Second best rank possible! (+100000) dance2trance has a reputation beyond repute. Second best rank possible! (+100000) dance2trance has a reputation beyond repute. Second best rank possible! (+100000) dance2trance has a reputation beyond repute. Second best rank possible! (+100000) dance2trance has a reputation beyond repute. Second best rank possible! (+100000)
    Visit dance2trance's BodySpace
    dance2trance is offline
    This is assuming your scapula retractors are weak.

    Exercises you can do include:

    Standing row (like seated row except standing) with emphasis on strict form, keep shoulder blades together throughout movement. Perform standing using a theraband. Avoid the typical seated row with your normal weight, it promotes lumbar lordosis and thoracic kyphosis

    Postural exercises involving bringing your shoulder blades together, try using a wall for feedback and arms out, palms forward

    Pec stretches

    Reminders to sit up straight during prolonged sitting periods

    Physical therapy to help loosen up your thoracic spine

    Source: I'm a physical therapist. These exercises would depend on what is contributing to your excessive thoracic kyphosis, assuming this is true
    Reply With Quote

  10. #10
    el padre matz TheMatzah's Avatar
    Join Date: Jan 2011
    Location: United States
    Stats: 6'0", 200 lbs
    Posts: 24,221
    Rep Power: 146068
    TheMatzah has reached the pinnacle! Best possible rank! (+1000000) TheMatzah has reached the pinnacle! Best possible rank! (+1000000) TheMatzah has reached the pinnacle! Best possible rank! (+1000000) TheMatzah has reached the pinnacle! Best possible rank! (+1000000) TheMatzah has reached the pinnacle! Best possible rank! (+1000000) TheMatzah has reached the pinnacle! Best possible rank! (+1000000) TheMatzah has reached the pinnacle! Best possible rank! (+1000000) TheMatzah has reached the pinnacle! Best possible rank! (+1000000) TheMatzah has reached the pinnacle! Best possible rank! (+1000000) TheMatzah has reached the pinnacle! Best possible rank! (+1000000) TheMatzah has reached the pinnacle! Best possible rank! (+1000000)
    Visit TheMatzah's BodySpace
    TheMatzah is offline
    Originally Posted by imXela View Post
    http://forum.bodybuilding.com/showth...hp?t=123812871

    Check this thread out, certainly helped me correct my problem and learn alot more about posture, related muscles etc. in general.
    Originally Posted by dance2trance View Post
    This is assuming your scapula retractors are weak.

    Exercises you can do include:

    Standing row (like seated row except standing) with emphasis on strict form, keep shoulder blades together throughout movement. Perform standing using a theraband. Avoid the typical seated row with your normal weight, it promotes lumbar lordosis and thoracic kyphosis

    Postural exercises involving bringing your shoulder blades together, try using a wall for feedback and arms out, palms forward

    Pec stretches

    Reminders to sit up straight during prolonged sitting periods

    Physical therapy to help loosen up your thoracic spine

    Source: I'm a physical therapist. These exercises would depend on what is contributing to your excessive thoracic kyphosis, assuming this is true
    ^^Both of these posts are excellent.
    [- Lead BSN Rep -]

    http://www.bsnonline.net
    http://twitter.com/#!/bsnfinishfirst
    http://www.facebook.com/BSNsupplements
    http://www.bodybuilding.com/store/bsn/bio.htm

    The above statements have not been evaluated by the FDA, & does not constitute medical advice, & are not official or authorized comments made by Bio-Engineered Supplements and Nutrition Inc

    ~Powered by Android~
    Reply With Quote

  11. #11
    Registered User Averagebeast's Avatar
    Join Date: Dec 2009
    Location: Utah, United States
    Age: 34
    Stats: 5'9", 160 lbs
    Posts: 188
    Rep Power: 0
    Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank)
    Visit Averagebeast's BodySpace
    Averagebeast is offline
    Great info, better responses than I expected. I bought a set of therabands, I'll plan on using them 5 days a week in addition to pec stretching and strength training. I've already incorporated standing rows into my routing, but whats a good lift for posterior traps? Reverse lat pulldown, or maybe DB shrugs?
    Reply With Quote

  12. #12
    Registered User 2hard2fixagain's Avatar
    Join Date: Jun 2007
    Location: United States
    Stats: 5'10", 206 lbs
    Posts: 554
    BodyPoints: 312
    Rep Power: 0
    2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank)
    Visit 2hard2fixagain's BodySpace
    2hard2fixagain is offline
    Face pulls, overhead shrugs, voyeur shrugs. You may have the same problem in your lower body also (the spine retains equal curvature on top and bottom.
    Reply With Quote

  13. #13
    Registered User justh8me's Avatar
    Join Date: Jul 2011
    Location: Noblesville, Indiana, United States
    Age: 36
    Stats: 5'10", 188 lbs
    Posts: 159
    Rep Power: 64
    justh8me has a brilliant future. Third best rank! (+40000) justh8me has a brilliant future. Third best rank! (+40000) justh8me has a brilliant future. Third best rank! (+40000) justh8me has a brilliant future. Third best rank! (+40000) justh8me has a brilliant future. Third best rank! (+40000) justh8me has a brilliant future. Third best rank! (+40000) justh8me has a brilliant future. Third best rank! (+40000) justh8me has a brilliant future. Third best rank! (+40000) justh8me has a brilliant future. Third best rank! (+40000) justh8me has a brilliant future. Third best rank! (+40000) justh8me has a brilliant future. Third best rank! (+40000)
    Visit justh8me's BodySpace
    justh8me is offline
    I also have the same issue. I asked on the forums here if doing exercises throughout the day would be ok, and that is when I found out about "Grease the Groove". Once I learned the concept I began doing it for Pull Ups. This has helped a lot. Basically I am doing 5 pull ups or so every hour or two at work. With a large focus on pulling the shoulder blades together. I also try to make sure I am going with a 3 second decline as not to just drop straight back down.

    Also nice Care Bear reference hahaha. Once I read that I thought about it and that is exactly how it is!
    12 Weeks, 100's of contestants, 2 goals....... Win 10K, and BE #1

    Con-Cret Log: http://forum.bodybuilding.com/showthread.php?t=137442243
    Reply With Quote

  14. #14
    My supplement is your mom MrMisanthrope's Avatar
    Join Date: Mar 2011
    Location: Washington, United States
    Age: 26
    Stats: 5'10", 190 lbs
    Posts: 2,935
    Rep Power: 0
    MrMisanthrope is the lowest scum of the boards. (Worst Rank) MrMisanthrope is the lowest scum of the boards. (Worst Rank) MrMisanthrope is the lowest scum of the boards. (Worst Rank) MrMisanthrope is the lowest scum of the boards. (Worst Rank) MrMisanthrope is the lowest scum of the boards. (Worst Rank) MrMisanthrope is the lowest scum of the boards. (Worst Rank) MrMisanthrope is the lowest scum of the boards. (Worst Rank) MrMisanthrope is the lowest scum of the boards. (Worst Rank) MrMisanthrope is the lowest scum of the boards. (Worst Rank) MrMisanthrope is the lowest scum of the boards. (Worst Rank) MrMisanthrope is the lowest scum of the boards. (Worst Rank)
    Visit MrMisanthrope's BodySpace
    MrMisanthrope is offline
    Pullups.
    NOxplode, animal pak, dessicated liver, espresso powder and cod liver oil blended up in a big cup of extra virgin olive oil.

    Conventional wisdom is stupid, DEADLIFT EVERY DAY.

    ~Hell or Glory, I don't want anything in between~

    { Quebec Crew }
    Reply With Quote

  15. #15
    Registered User aman88's Avatar
    Join Date: May 2009
    Location: United States
    Age: 26
    Stats: 5'4", 127 lbs
    Posts: 2,263
    Rep Power: 0
    aman88 is the lowest scum of the boards. (Worst Rank) aman88 is the lowest scum of the boards. (Worst Rank) aman88 is the lowest scum of the boards. (Worst Rank) aman88 is the lowest scum of the boards. (Worst Rank) aman88 is the lowest scum of the boards. (Worst Rank) aman88 is the lowest scum of the boards. (Worst Rank) aman88 is the lowest scum of the boards. (Worst Rank) aman88 is the lowest scum of the boards. (Worst Rank) aman88 is the lowest scum of the boards. (Worst Rank) aman88 is the lowest scum of the boards. (Worst Rank) aman88 is the lowest scum of the boards. (Worst Rank)
    Visit aman88's BodySpace
    aman88 is offline
    if you truly have that issue it could be more of a skeletal problem rather than muscularity. have you been properly evaluated by a doctor?
    B.S. - Kinesiology
    University of Maryland Alumni
    M.S. Student - Exercise Physiology
    West Chester University of Pennsylvania
    ACE Certified PT

    Lifts:

    Sumo DL: 315 x 13, 340 x 5
    Front Squat 225
    Pull up: BW + 100 lbs x 1
    Reset Dips: BW + 135 x 5
    Jerk: 180 x 1


    *Anything I post is my personal opinion. I am in NO WAY, SHAPE, OR FORM telling you what to do, if you take it as such that is off of your own doing.*
    Reply With Quote

  16. #16
    Registered User Averagebeast's Avatar
    Join Date: Dec 2009
    Location: Utah, United States
    Age: 34
    Stats: 5'9", 160 lbs
    Posts: 188
    Rep Power: 0
    Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank) Averagebeast is the lowest scum of the boards. (Worst Rank)
    Visit Averagebeast's BodySpace
    Averagebeast is offline
    Honestly, no insurance so a Doc isn't in the cards, just trying for a little duct tape solution atm.

    After reading up on that great article on T-nation I realize I also have a slight anterior pelvic tilt. I noticed today when I try to move both my shoulders and pelvis into the correct position while standing, my whole abdomen became really taught (and it's not like a washboard to begin with, there's definitely some wiggle room). So at this point I'm thinking, typical American adolescent, tons of mirror muscle work (abs, pecs etc) and no posterior work to compensate. Looks like I may need to throw some ab stretching on top of pecs ... I'm thinkin I might as well incorporate a full body stretch routine during my theraband sessions couple times a week.
    Reply With Quote

  17. #17
    Registered User 2hard2fixagain's Avatar
    Join Date: Jun 2007
    Location: United States
    Stats: 5'10", 206 lbs
    Posts: 554
    BodyPoints: 312
    Rep Power: 0
    2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank) 2hard2fixagain is the lowest scum of the boards. (Worst Rank)
    Visit 2hard2fixagain's BodySpace
    2hard2fixagain is offline
    Foam roll your hips, back, it bands and quads. Workout your ass and start pulling.
    Reply With Quote

Reply

Similar Threads

  1. Anyone have scoliosis?
    By UCSurvivor in forum General Chat
    Replies: 18
    Last Post: 01-03-2013, 04:17 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout