POSTURE

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    POSTURE


    Not sure if this is the rght place to be posting this but I don't know where else to go...I am 6ft1 and 175 pounds. I have a very lean yet muscular build. However I have a very bad posture. My shoulders have a tendancy to roll forward. Are there any excercises or ways to help this?

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    Uhhh, you could start by pulling your shoulders back naturally lol..
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    Quote Originally Posted by SilverBullet7 View Post
    Not sure if this is the rght place to be posting this but I don't know where else to go...I am 6ft1 and 175 pounds. I have a very lean yet muscular build. However I have a very bad posture. My shoulders have a tendancy to roll forward. Are there any excercises or ways to help this?
    Try retracting your scapula: Stand still and move your scapula down - this pulls your shoulder back. Do it several time a day, and hold for ~10 seconds each time.

    Posture can be affected by any number of things, including muscle imbalances, hip placement, etc., or sheer laziness. Make a CONSCIOUS effort to keep your shoulders back and sit/stand up straight and walk tall. Remember: Shoulders back, chest out, stomach tight, and hips tucked in.
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    First, as mentioned above, make a conscience effort to maintain good posture.

    Next, stretch the scapula protractors. These include the pec major and minor, serratus anterior, and the anterior deltoids. I would also advice cutting down on the amount of work you put into these muscle groups.

    Third, strengthen the scapula retractors. These include the trapezius (upper, middle and lower) and rhomboids by using horizontal pulling movements: face pulls, wide grip overhand rows, seated pulley rows to the chest, inverted rows, and bent over dumbbell raises.

    Finally, you should also work to strengthen the lower trapezius fibers in a scapula depression movement, such as scapula dips, as well as the external humeral rotators.

    Br
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    Thanks guys I'll be sure to try all of em and yes I do conciously try but in hope of better posture I'll try anything
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    You may also have internally rotated shoulders. Refer to this for therapy:
    http://www.mindandmuscle.net/node/285
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    There is very little evidence to actually show you can change posture. This was the only study which showed exercises can change posture in swimmers.


    Exercises To Correct Forward Head and Shoulder Posture
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    Quote Originally Posted by SilverBullet7 View Post
    Not sure if this is the rght place to be posting this but I don't know where else to go...I am 6ft1 and 175 pounds. I have a very lean yet muscular build. However I have a very bad posture. My shoulders have a tendancy to roll forward. Are there any excercises or ways to help this?
    This can happen if you place a lot of emphasis on chest training w/o stretching and/or inadequate back training.
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    Back exercises like seated row will help alot. Train back more and harder then chest and eventually your chest will look bigger and actually be stronger cause now it's more flexible. As zir red mentioned do some scapula retraction. Before going into a full seated row, use light weight and just contract your mid traps. Some great stretches for pecs is bent over rear flys with no weight. Also lay back on a stability ball and hang your arms out raising your shoulders till you feel a good stretch. When they get more flexible do some doorway stretches.
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    As everyone else said. I also have seen where if you use a tennis ball against the wall put against the outside of your left (or right) pec and roll inward (towards middle of chest) and back may release tension and allow for your shoulder to roll back naturally over time.

    Also it may help to put your back against a wall to see where the natural position is to be sure you're hitting it right.

    I think we have a tendency to overdo chesticles and under work our back. Which causes the forward rotation. Add that to the multitudes of ab work flexion that brings your shoulder (and body) forward even more.
  

  
 

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