Shoulder rolled forward..

[AgentOrange]

Does anyone have any good routines to correct the above? A few people have pointed out to me that my shoulders are rolled forward. On inspection they appear to be right, and it seems to be effecting my whole posture.

From what I gather this is common with BB style trainers and pectoral muscles tighten and increase the problem (ie from a lot of pushing movements). I train back just as much as chest but that does not seem to help.

Does anyone know an upper back exersizes I can do to bring everything into line?

[nate225]

Rear delt / rhomboid stuff like:

* Bent over lateral raise

* Reverse Pec Deck

* Face Pulls

* Dizenzo rows

* Band Pullaparts

The latter 3 exercises I tend to do 15 rep sets pretty light to avoid the big muscle groups of back kicking in.

[Phedder]

The problem with the way most people train back is that it's all about heavy weight and completing the rep, which often means the smaller and weaker more posturally important muscles of the back get somewhat neglected.

Exercises like band pull-a-parts, face pulls, YTWLs (mostly the Y) and even light seated cable rows. For all the rowing/pulling exercises you should really be focusing on a slow and controlled movement, leading to a strong contraction and retraction of your shoulder blades. Imagine you're trying to crush something between them at the end of every rep. Combine those with some shoulder/pec stretches and using a tennis ball to roll your chest, and especially to chest/delt tie in should go a long way to relieving the tightness and improving your posture.

Do you have an office job, or sit for long periods of time? Being more conscious of your posture while sitting will also go a long way to helping fix the issue, don't slouch forward! Sit tall with shoulders back.

Hope that helps

[r.norvegicus]

I don’t know an exercise as such but I did get some advice from a massage therapist once (whom suggested that I was very tight in the upper shoulders/chest area) that I should lie on the edge of the bed with my arm drooping over the side for a long gentle stretch of the pec.....or even try holding a very light weight. She talked about doing this once a day and enforced the “long gentle stretch” (10 mins a side off memory) to correct the tightness.

Mine was more tightness than shoulders rolling forward and I didn’t really give it much of a go (typical bloke) just thought this may be helpful??

[AgentOrange]

Nate, Phedder and RN... All good advices thanks will tap some of this onto the end of my sessions every few days.

Cheers

[karm015]

The problem with the way most people train back is that it's all about heavy weight and completing the rep, which often means the smaller and weaker more posturally important muscles of the back get somewhat neglected.

Exercises like band pull-a-parts, face pulls, YTWLs (mostly the Y) and even light seated cable rows. For all the rowing/pulling exercises you should really be focusing on a slow and controlled movement, leading to a strong contraction and retraction of your shoulder blades. Imagine you're trying to crush something between them at the end of every rep. Combine those with some shoulder/pec stretches and using a tennis ball to roll your chest, and especially to chest/delt tie in should go a long way to relieving the tightness and improving your posture.

Do you have an office job, or sit for long periods of time? Being more conscious of your posture while sitting will also go a long way to helping fix the issue, don't slouch forward! Sit tall with shoulders back.

Hope that helps

can't +1 this enough - i had this same problem! :evil:

(especially emboldened parts of) what phedder said is exactly what i had to do in order to fix this problem myself.. i had it real bad (that and ATP) took quite a while to fix, but stuck at it and so much better for it now

[startinfromscratch]

honestly bro, buy a baseball, and use a wall to loosen up the delts and pecs. exercises wont help if your delts and pecs are all tight as f*ck. you will know how real talk this is when that baseball finds knotted up muscle. work from the pec, right around the shoulder.

garuntee you it will help free you up so you can actually work on making changes to your posture.

[eatliftrest]

Have similar issues....not from massive pecs unfortunately A few things I'm doing between sets are holding a broom handle at each end, lifting it up & over your head and dropping it down your back. You'll feel the tight point across the pecs/delts on the way through and can work that area by moving a handle up & down a bit. Between chest exercises try lying back on a flat bench with arms outstretched with 2.5-5kg plates resting on your upturned hands and let that pull your arms back. For shoulders, try standing back on to a vertical bar or rope and climb one hand up as far you can while on tip toes, then slowly lower your heels to the ground. Keep your shoulders back and head up, and you'll feel the stretch through the front of the delt. Repeat other side. Nice way to end the workout

good luck

[crazyfacials]

that's another thing we have in common AO, you sure you don't have Arab genes bro? A trainer I saw recently said I had "front pocket syndrom" due to the same issue

[AgentOrange]

that's another thing we have in common AO, you sure you don't have Arab genes bro?

[Chemo]

I know this feel

Facepulls and upright rows for life, gotta keep up with it. Nice shoulder exercise as is.

stretching helps, makes me more aware of where my shoulder is too, and how its moving, keeping me quite conscious of my posture.

Warming up with a bar bench, getting your shoulder flat on the bench and letting the bar sink your shoulders back is a wicked stretch, I always find my pec activates more when I do this too. You can do the same with push ups and let your body weight sink you into your shoulders.

I can feel the imbalance when I do this, my right shoulder is fuarked, definitely slows the gains down too.

Good luck man

[AgentOrange]

Thanks for that Chemo, first youtube video that came up was Poliquin reiterating what you just suggested.. Repped

[vracula]

Does anyone have any good routines to correct the above? A few people have pointed out to me that my shoulders are rolled forward. On inspection they appear to be right, and it seems to be effecting my whole posture.

From what I gather this is common with BB style trainers and pectoral muscles tighten and increase the problem (ie from a lot of pushing movements). I train back just as much as chest but that does not seem to help.

Does anyone know an upper back exersizes I can do to bring everything into line?

Cryfacials was diagnosed with the same thing,he knows that feel bro.

[Brownrat]

using a tennis ball to roll your chest.

Hope that helps

Any chance in someone explaining what to do here? Been suffering from the same problem and I am looking for a good stretch exercise for my pec shoulder junction. Thanks.

[Phedder]

Pretty basic videos, one for rolling one for stretching:

Ball Roll:

Stretch and foam roll:

Rolling with the ball will hit deeper and hurt more, which means it's working

[Brownrat]

Cheers Phedder very much appreciated.

I tried the foam roller tonight felt a bit unco tbh, but definitly got a better stretch than usual. Plan to try the ball next time, that looks really good.

Thanx.