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
Thread: My shoulders are rolled forward
08-25-2007, 10:11 AM #1
My shoulders are rolled forward
08-25-2007, 10:32 AM #2
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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:
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.
08-25-2007, 10:43 AM #3
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09-19-2012, 08:32 AM #6
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03-18-2013, 01:00 PM #9
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12-08-2013, 04:14 AM #11
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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?Misc Yes Man Crew http://forum.bodybuilding.com/showthread.php?t=146174783&p=909309803#post909309803
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07-18-2014, 01:23 AM #12
07-18-2014, 01:28 AM #13Looking for a good routine? Check out the "Fierce 5" series here http://forum.bodybuilding.com/showthread.php?t=162916931&page=1