shoulder forward roll?
- 12-21-2011, 10:14 PM
Hey so I staring taking side shots profile to track progress and I now see that I have a forward roll on both shoulders. This is when the middle deltoids are pointed slightly forward instead of straight. It causses everything to look terrible. Chest small, back rounded ect. What muscles need to be strengthened to fix this and what specific exercises should u do. Ill add Im also focusing on bringing up my lower back strength n abs as i have neglected them over the years.
- 12-21-2011, 11:17 PM
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- 12-21-2011, 11:35 PM
roll and stretch your pecs and lats. and facepulls, rows, pullups, and external rotation exercises will help with that.
you can call me "ozzie" for short. - 12-21-2011, 11:47 PM
Originally Posted by asooneyeonig
- 12-22-2011, 12:00 AM
It's more than just weak mid-traps/rear delts, it's also from tightness in the rotator cuffs, pec major/minor, and lats.
M.Ed. Ex Phys
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- 12-22-2011, 12:06 AM
This happens a lot with "benchers" and people who put most emphasis on their chest and abs, and not enough on the posterior chain which is responsible for posture. I dont know what your routine is like, but maybe laying off the chest some and focusing more on your entire back will help to resolve some of this.
- 12-22-2011, 12:08 AM
- 12-22-2011, 12:14 AM
Originally Posted by thegodfather
My current back routine normally consists of wide lat pull down, cable rows, bent over BB rows, DB rows, n reverse fly focusing on rear delt. - 12-22-2011, 12:14 AM
- 12-22-2011, 07:47 AM
In addition to the advice given above you may find this helps.
Lie on your back on the floor with your arms streached out (like a crusifix).
Now with one arm, keeping it straight rotate it towards and over the top of your legs so your bicep and chest meet. Keep going and touch your other hand which should still be out to the side.Then keep going over your head keeping the pressure of the streach on untill your back to your begining position. Do this 5 times and change arms.
I hope it helps. - 12-22-2011, 07:52 AMM.Ed. Ex Phys
- 12-22-2011, 01:00 PM
yo dude i used to have alot of problems with my shoulders being forward too. alot of it had to do w/ the fact that i am a student and spend alot of my free time sitting down, studying..
I would get chiropractic adjustments and Active release therapy helps alot, but what actually saved my was FACE PULLS
do them DAILY. - 12-22-2011, 01:05 PM
Originally Posted by aceroni
I'm may look into a chiropractor but that may just be like a bandade not a permanent fix. But then it may work for good what to I know ha! - 12-22-2011, 01:26 PM
Did you even bother to read the article I posted? It addresses your situation and writes out everything you need.
M.Ed. Ex Phys
- 12-22-2011, 01:43 PM
That was an excellent read. Without the flashlights, I can see I am in the terrible posture category from the position of my hands. And that is after so much stretching.
I can row more than 50% of what I can bench, I can use 50% more weight on seated DB press with slight incline than I can military press due to me not being able to push my hands straight up. Not to mention the constant shoulder pain in my right shoulder although that could be bicep tendenitis (sp?).
I'll start incorporating the recommended techniques, but I will also be seeing an ART therapist to correct and loosen my posture. I think my problems are more than just shoulders. - 12-22-2011, 03:44 PM
Dude a chiropractor is not a "bandaid"...
First of all if you're having these problems its because something is out of wack in your body... obviously its going to take more than ONE adjustment for it to "stick" back into place, esp if whatever may be out of place has been so for a long time, its used to being in that wrong position. its common sense.
second of all i started doing face pulls every day 2 sets of 10-12 reps i was too weak to do more.
now, i just do them before i train usually four sets of 15 reps. i like to take a small orange band from elite fts and put it around the squat rack at varying heights for each of the four sets. - 12-22-2011, 03:58 PM
- 12-23-2011, 01:29 AM
Sounds like Cervical Kyphosis.. Overdeveloped internal rotators, tight shoulder flexors, with weak or stretched external rotators/back muscles.
Rodja hit on it pretty good, The biggest thing that I didn't see mentioned in that article is to be sure your fully retracting your scapula when performing back exercises, and to even perform scapular retraction exercises. Try narrowing your grip on your rows/lat pulldowns, and really pinching the shoulder blades together with every rep.
It's all too common for a person to let their biceps and rear delts overpower their back movements. You also incorporate the internal rotators during movements like lat-pulldown, which is counter-productive... So if the thats you main back movement, then you need to switch it up
when you maximize muscular development, the internal rotators are stronger, and contain more overall muscle tissue than the external rotators... so there will generally always be some internal/external imbalance in bodybuilders. However, there is no reason for the shoulders to slump or roll forward
My Rowing movements are roughly 95-105% of my pressing movements, depending on what exercise were talking, and that keeps my shoulders drawn back, and posture remotely decent despite some internal rotation of the humerus - 12-23-2011, 01:33 AM
" Yesterday 02:43 PM #15
fadi
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Originally Posted by Rodja
http://www.mindandmuscle.net/article...-the-shoulder/
That was an excellent read. Without the flashlights, I can see I am in the terrible posture category from the position of my hands. And that is after so much stretching.
I can row more than 50% of what I can bench, I can use 50% more weight on seated DB press with slight incline than I can military press due to me not being able to push my hands straight up. Not to mention the constant shoulder pain in my right shoulder although that could be bicep tendenitis (sp?).
I'll start incorporating the recommended techniques, but I will also be seeing an ART therapist to correct and loosen my posture. I think my problems are more than just shoulders."
tight hip flexors can screw everything from the waist up - 12-23-2011, 01:10 PM
Originally Posted by Rodja
. I glad to now howbto proceed now though.
- 12-23-2011, 01:14 PM
It's going to take months to fully correct your situation, but it is a necessary thing to do before injury occurs.
M.Ed. Ex Phys
- 12-23-2011, 01:16 PM
Originally Posted by Rodja
- 12-23-2011, 01:19 PM
- 12-23-2011, 02:21 PM
Originally Posted by Rodja
- 12-23-2011, 03:34 PM
While Rodja makes a strong point, and ideally taking the time off would allow for the greatest path to correcting the problem, I don't believe it is necessary to completely take 3 mos off... Or a reasonable request at least for myself personally. You just need to place more emphasis on correcting the imbalance, and accept that your going to lose some chest development. IMO you don't really need to take any time off from your chest workouts, you should just re-structure them. That is unless your experiencing considerable impingement pain or discomfort during any of those movements with lighter weight. Focus more on full ROM movements with lighter weights that allow you to get a good stretch in your pec muscles. You can increase the flexibility of a muscle group considerably just by increasing the range of motion during various exercises.
I would also bet that when you bench, you tend to flare your elbows out considerably, which incorporates alot of internal rotators, and can add to the problem... so correcting your form for a few exercises may be necessary too. You can search for some bench press form videos on this forum.
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