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  1. #1
    Registered User MonarchX's Avatar
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    Shoulders roll forward...how do I fix this?

    I have a big left trap spasm due to overstretch which happens because my left shoulder tends to roll forward and my posture becomes incorrect.

    I am stretching my pecs as much as I can but it doesn't seem to work....

    I also work my traps heavily and od basic contract/release exercises to get rid of the spasm and I take spasm release medication. It helps, but my muscle gets overstretched as soon I forget to keep my posture.

    With my right shoulder/trap it feels natural and my shoulder doesn't roll forward though.


    Which exercises do I need to fix my left side and make my shoulder sit in place rather than roll forward?
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  2. #2
    Powerbuilding olinerules87's Avatar
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    do less pushing exercises, and more pulling exercises (rows, pullups, face pulls)
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  3. #3
    ndn Al Swearengen's Avatar
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    dunno what your condition entails but you may fine relief by strengthening the upper back more, I.E. face pulls, chins. Rhomboids are probably a weak point for you.
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    Registered User donjuandemarko's Avatar
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    work on your posture and do some rear delt work.
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    Powerbuilding olinerules87's Avatar
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    Originally Posted by donjuandemarko View Post
    work on your posture and do some rear delt work.
    yes work on posture but its not rear delts that cause this problem

    what causes it is more anterior upper body mass and lacking traps and rhomboids and other upper back muscles
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  6. #6
    Soon to be Dr. WTF westtexasfury's Avatar
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    If it is true that the spasms and such occur because of your shoulder rolls forward, you probably have a weak and/or injured serratus anterior, it's the muscle that holds your scapula next to your thoracic wall, which keeps your shoulder from rolling forward.

    Do exercises that work out your serratus anterior, like straight arm dumbell pullovers and kneeling rope pulldowns. If you feel a deep pain from doing this, more than likely you have a problem with this muscle.

    If it is your serratus anterior, it's probably a winged scapula, which means you should see a physical therapist or doctor.

    I would see one anyways, you should leave this kinda stuff up to professionals.
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    Soon to be Dr. WTF westtexasfury's Avatar
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    Yeah, I looked it up in my Clinically Oriented Anatomy book, and it should be a torn serratus anterior, go see a professional.
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  8. #8
    Registered User MonarchX's Avatar
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    Originally Posted by olinerules87 View Post
    yes work on posture but its not rear delts that cause this problem

    what causes it is more anterior upper body mass and lacking traps and rhomboids and other upper back muscles
    I went to physical therapy. They said my traps are weak comparing to the rest of the body and prescribed an exercise where I would lay on a swiss ball facing down, keep my back straight, and with light to medium weight I would extend my arms to the sides and lift them up with my thumb facing up.

    I can't do more than 2 lbs like that.



    What else interests is whether doing these exercises damages muscle as much as heavy lifting.

    Therapist said that with light weight I should be doing it very slowly 20x4 per day every day.


    I'm just not too sure...and this is taking a while. They literally said that if I was not keeping my posture right for years then it will take a few months of every day exercise and proper posture keeping before spasms go away...holy f*ck.

    Its been 2 weeks and I see great progress but spasms on the left side are still great.


    AND here is another thing...because there are spasms in the left trap it looks as if the muscle is bigger (yet not any stronger than right one) and I wonder if spasms CAN be that severe to create such different in physical appearance. My left upper trap is somewhat visible above right upper trap....not by much but I can see it.

    So, I wonder if I should leave heavy lifting just for the right trap...
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    Registered User MonarchX's Avatar
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    Originally Posted by therealsixtwo View Post
    Yeah, I looked it up in my Clinically Oriented Anatomy book, and it should be a torn serratus anterior, go see a professional.
    No that muscle is strong and is not torn for sure.... thanks for the effort though. I visited a physician - read up.
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    Registered User MonarchX's Avatar
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    Thanks much!
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    Do hell of a lot of chins that would pull in all back.
    Cheat Curls worked for Arnold they will work for me too!

    This Genetics stuff is bullsh*t , train hard and you can have what ever you want.
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    Do hell of a lot of chins that would pull in all back.
    Cheat Curls worked for Arnold they will work for me too!

    This Genetics stuff is bullsh*t , train hard and you can have what ever you want.
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