Exercise to help straighten rounded shoulders

[Douglas999]

Hello there,

I have been having a lot of trouble with my shoulders lately! Pain and clicking and grinding in my right shoulder.

I've noticed that my shoulders are more pulled forward. I know they should be straighter and being like that is putting more pressure on my joints.

I'm guessing it down to poor form and not working my upper back out enough. Is there any exercises that any body suggests todo to help starting to correct and bring my shoulders back into shape??

I'm currently unavailable to go to the gym due to an a op I had on my foot and still recovering from it. I have access to light dumbells and have also ordered some resistance band to help.

Please get back to me, any advice or anything would be appreciated!

[Kelei]

Chest-supported rows, make sure to concentrate on squeezing your shoulder blades together in the fully contracted position. Reverse flyes and external rotations will both help as well. You also need to start stretching your pecs and lats.

[-Lucifer]

Chest-supported rows, make sure to concentrate on squeezing your shoulder blades together in the fully contracted position. Reverse flyes and external rotations will both help as well. You also need to start stretching your pecs and lats.

Besides all of this, you also need to make it a point to maintain good posture. Chest out, shoulders relaxed, head up. You may have to force yourself to do that, though. Use a mirror to make sure you don't look comical (excessive looking up etc) while trying to correct your posture.

[MichaelCJ]

And face pulls... and front squats (this one's more for general posture, really).


edit: Goblet squats, then.

[chazzy1864]

http://forum.bodybuilding.com/showth...hp?t=123812871

Have a blast.

[johndouglas78]

Chest-supported rows, make sure to concentrate on squeezing your shoulder blades together in the fully contracted position. Reverse flyes and external rotations will both help as well. You also need to start stretching your pecs and lats.

Thank you, I needed it.