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.
08-02-2011, 02:43 AM #1
Best exercise to correct thoracic kyphosis (hunched shoulders)
08-02-2011, 02:52 AM #2
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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.
08-02-2011, 03:03 AM #3
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.
08-02-2011, 04:06 AM #4
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.
08-02-2011, 05:07 AM #5
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
08-02-2011, 05:20 AM #6
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08-02-2011, 06:02 AM #7
08-02-2011, 06:52 AM #8
08-02-2011, 08:36 AM #9
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
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
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08-02-2011, 01:54 PM #11
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?
08-02-2011, 03:27 PM #12
08-02-2011, 04:23 PM #13
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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!***Current logs***
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08-02-2011, 04:26 PM #14
08-02-2011, 04:37 PM #15
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?M.S. - Exercise Physiology
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08-03-2011, 06:23 AM #16
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.
08-03-2011, 08:28 AM #17