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  1. #1
    Registered User whywork40's Avatar
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    My shoulders are rolled forward

    I allways wondered why alot of guys at the gym had chests that looked better then mine in a tee shirt and why my back didn't get a thick look but it looked wide with no definition. I took my dad to see his back doctor at a clinic and he told me that my shoulders are rolled forward. When I stand straight and let my arms hang you see the back of my hands when you should see the side of the hands with the thumb. I have tried many things to correct it like working alot more back and rear delts. I tried stopping flies and some other things trainers told me to do with no luck. I am going to start lifting again after a ten year layoff, do to migaines and the medications they gave me. My shoulders are still rolled forward and since I'm starting fresh I would like to know if anybody knows how to fix this problem? When I pinch my shoulder blades together my shoulders go to the right place so I have even tried to hold them there like that for 20 minutes to 30 minutes at a time with no luck. Any ideas anybody? Thanks, Mike
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  2. #2
    Registered User maresf16's Avatar
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    As a matter of fact, I just recently fixed my own rounded shoulders. It's a simple condition to fix that doesn't take long and shouldn't keep you out of the gym. To start you off, here's a few links.

    My article in injuries forum:

    http://forum.bodybuilding.com/showth...nded+shoulders

    And:

    http://forum.bodybuilding.com/search...rchid=63957123

    The advice in there might be sketchy though. Here's what you have to do:

    Stretch your pecs out 2 - 3 times a day, and make sure one is upon waking.
    Roll up a towel and lay down with it traveling lengthwise on your spine. Let gravity pull your shoulders back. You can even sleep like this if you can set it up to where you're comfortable enough.
    Do rotator cuff strengthening exercises. There are some pretty good articles here on bb.com for that.
    Do lower trap work. My favorite is the hitchhiker. Lay on your stomach on the ground and make sure you have plenty of room. Now put your arms out to your side so you look like a T. Then, externally rotate your hands so your thumbs are pointing at the ceiling. Now, squeeze your shoulder blades together, lift your arms up off the ground and move them towards each other. Stop when you resemble a Y. Now hold for a second or two and move back. Very easy and you should feel this pain start pretty quickly in between your shoulder blades.
    You should try to squeeze your scapulae together when you walk or sit. It's really hard at first and it caused me to cramp up but I personally believe it accelerated my healing from a month to a week. In any case, even if you can't do it now you'll have to progress to it because having proper posture involves active muscle usage. Think about it: you always suck your abs in to tighten them when you walk...at first it was something you consciously did but now it's subconscious. It will take a while, but you will soon subconsciously pull your shoulders back.

    Finally, exercise GREAT care in using perfect form on exercises that use your shoulders. For benching and other pressing movements be absolutely sure that you are pulling your shoulders back and keeping them back, even at the top of the motion. For shoulder presses, keep the weight just far enough back that they won't hit you in the face (imagine a bar between your hands, or do military press). Watch out for exercises that place undue stress on your rotator cuffs too - chins/lat pulls behind the head, presses behind the head and narrow-grip upright rows are bad for some people.

    Good luck...I hope that helps you out. Trust me: once you fix rounded shoulders you'll look 100% more confident and feel much better through your back.
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  3. #3
    Powerbuilding olinerules87's Avatar
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    how to fix it.

    1. reduce the number of pushing exercises

    2. increase number of pulling exercises
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  4. #4
    Registered User JoeX22's Avatar
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    Originally Posted by maresf16 View Post
    As a matter of fact, I just recently fixed my own rounded shoulders. It's a simple condition to fix that doesn't take long and shouldn't keep you out of the gym. To start you off, here's a few links.

    The advice in there might be sketchy though. Here's what you have to do:

    Stretch your pecs out 2 - 3 times a day, and make sure one is upon waking.
    Roll up a towel and lay down with it traveling lengthwise on your spine. Let gravity pull your shoulders back. You can even sleep like this if you can set it up to where you're comfortable enough.
    Do rotator cuff strengthening exercises. There are some pretty good articles here on bb.com for that.
    Do lower trap work. My favorite is the hitchhiker. Lay on your stomach on the ground and make sure you have plenty of room. Now put your arms out to your side so you look like a T. Then, externally rotate your hands so your thumbs are pointing at the ceiling. Now, squeeze your shoulder blades together, lift your arms up off the ground and move them towards each other. Stop when you resemble a Y. Now hold for a second or two and move back. Very easy and you should feel this pain start pretty quickly in between your shoulder blades.
    You should try to squeeze your scapulae together when you walk or sit. It's really hard at first and it caused me to cramp up but I personally believe it accelerated my healing from a month to a week. In any case, even if you can't do it now you'll have to progress to it because having proper posture involves active muscle usage. Think about it: you always suck your abs in to tighten them when you walk...at first it was something you consciously did but now it's subconscious. It will take a while, but you will soon subconsciously pull your shoulders back.

    Finally, exercise GREAT care in using perfect form on exercises that use your shoulders. For benching and other pressing movements be absolutely sure that you are pulling your shoulders back and keeping them back, even at the top of the motion. For shoulder presses, keep the weight just far enough back that they won't hit you in the face (imagine a bar between your hands, or do military press). Watch out for exercises that place undue stress on your rotator cuffs too - chins/lat pulls behind the head, presses behind the head and narrow-grip upright rows are bad for some people.

    Good luck...I hope that helps you out. Trust me: once you fix rounded shoulders you'll look 100% more confident and feel much better through your back.
    I realize this is old as fuark but great answer, repped.
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  5. #5
    Registered User el1zabethdawn's Avatar
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    Originally Posted by JoeX22 View Post
    I realize this is old as fuark but great answer, repped.
    Ditto. Thanks for this! My shoulders are somewhat rounded (desk job) and I'm trying hard to correct it.
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  6. #6
    Long Arms of Peace Hayden31's Avatar
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    would love to fix this, but also have gyno
    brb, nips look even bigger
    hopefully getting surgery after 2nd school term
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  7. #7
    Registered User startingKETO's Avatar
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    Originally Posted by maresf16 View Post
    As a matter of fact, I just recently fixed my own rounded shoulders. It's a simple condition to fix that doesn't take long and shouldn't keep you out of the gym. To start you off, here's a few links.

    My article in injuries forum:

    http://forum.bodybuilding.com/showth...nded+shoulders

    And:

    http://forum.bodybuilding.com/search...rchid=63957123

    The advice in there might be sketchy though. Here's what you have to do:

    Stretch your pecs out 2 - 3 times a day, and make sure one is upon waking.
    Roll up a towel and lay down with it traveling lengthwise on your spine. Let gravity pull your shoulders back. You can even sleep like this if you can set it up to where you're comfortable enough.
    Do rotator cuff strengthening exercises. There are some pretty good articles here on bb.com for that.
    Do lower trap work. My favorite is the hitchhiker. Lay on your stomach on the ground and make sure you have plenty of room. Now put your arms out to your side so you look like a T. Then, externally rotate your hands so your thumbs are pointing at the ceiling. Now, squeeze your shoulder blades together, lift your arms up off the ground and move them towards each other. Stop when you resemble a Y. Now hold for a second or two and move back. Very easy and you should feel this pain start pretty quickly in between your shoulder blades.
    You should try to squeeze your scapulae together when you walk or sit. It's really hard at first and it caused me to cramp up but I personally believe it accelerated my healing from a month to a week. In any case, even if you can't do it now you'll have to progress to it because having proper posture involves active muscle usage. Think about it: you always suck your abs in to tighten them when you walk...at first it was something you consciously did but now it's subconscious. It will take a while, but you will soon subconsciously pull your shoulders back.

    Finally, exercise GREAT care in using perfect form on exercises that use your shoulders. For benching and other pressing movements be absolutely sure that you are pulling your shoulders back and keeping them back, even at the top of the motion. For shoulder presses, keep the weight just far enough back that they won't hit you in the face (imagine a bar between your hands, or do military press). Watch out for exercises that place undue stress on your rotator cuffs too - chins/lat pulls behind the head, presses behind the head and narrow-grip upright rows are bad for some people.

    Good luck...I hope that helps you out. Trust me: once you fix rounded shoulders you'll look 100% more confident and feel much better through your back.
    I realize this is an old post, but should you happen to still troll around the forum (or anyone else that can answer my question), but are the example videos of the aforementioned exercises? It is hard to imagine what some of these are like with the description.
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  8. #8
    Registered User NordicViking's Avatar
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    Originally Posted by maresf16 View Post
    as a matter of fact, i just recently fixed my own rounded shoulders. It's a simple condition to fix that doesn't take long and shouldn't keep you out of the gym. To start you off, here's a few links.
    Thanks!!!
    I rep back!

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  9. #9
    Registered User toothraptor's Avatar
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    Fixed My Shoulders!

    Thank you very much for the information. I have totally fixed my posture and my shoulders are no longer rounded, it took less than a week!

    Repped!
    -Blake Toth
    "Everybody wanna be a bodybuilder, but nobody wanna lift these heavy ass weights." -R. Coleman
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  10. #10
    Registered User TheZana's Avatar
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    same topic

    i want to ask about that as well , i just joined bb and i got rouded shoulders . How to correct that ? Anyone has an answer ? Cuz i don't get what its written really hard to imagine this
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  11. #11
    Registered User arniesays1's Avatar
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    I'm surprised people don't understand the advice above. He's described the exercises perfectly. What bits are you stuck on?
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