shoulders are rolled/tilted forward.

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    Quote Originally Posted by AdonisBelt View Post

    I'm really into foam rolling (have a trigger point grid 2.0)

    Any advice for getting at the teres muscles and rear delts? Triceps are always a bitch for me also,

    Thanks!
    girlfriend

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    I know that practicing good form all day has been said and a great place to help with your goals is the supple leopard book. He talks about your everyday form as well as great mobility work to help fix the problems.

    With the rear delt I find a lacross ball against the wall is great. You can really determine the pressure. As far as sitting a lot, make sure you have the same distance from your ribs to your pelvis as you would standing; put your hands on your chest as a cue to remind your shoulder blades where to be and keep the stomach towards the spine with about 20% effort all day. Breath down into your belly and this will help keep your spine braced. Stand up every so often at work too.
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    Can you post a picture of you standing with your arms raised overhead (elbows locked) as high as they will go (try to get it from at least the waist up so I can see pelvic tilt as well). Keep your hands in a neutral position (i.e.: palms facing each other). I want to look at a few things to see how your scapula rotate as well. From the side shots it looks like your upper traps are short, and your scapula depressors are under activated.

    Have you read the two articles on my blog about shoulder health, they have some basics in there, and then we can get into more detail based on personal needs.

    (Glad you PMed me in here, by the way!)
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    Quote Originally Posted by ZiR RED View Post
    Can you post a picture of you standing with your arms raised overhead (elbows locked) as high as they will go (try to get it from at least the waist up so I can see pelvic tilt as well). Keep your hands in a neutral position (i.e.: palms facing each other). I want to look at a few things to see how your scapula rotate as well. From the side shots it looks like your upper traps are short, and your scapula depressors are under activated.

    Have you read the two articles on my blog about shoulder health, they have some basics in there, and then we can get into more detail based on personal needs.

    (Glad you PMed me in here, by the way!)
    I will get those pictures up tonight. Do you want me to stop reaching when i start feeling mild discomfort? Or reach past that.. my hips swing forward. And, i havent had the chance to read those articles, could you link them in here? Thanks for the help!
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    Great thread. Been very helpful. I'm getting PT for this issue right now, which has caused repeated supraspinatus problems. o_0
    "I'm not fat, I'm big boned!"
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    Lower trap work / scapular retraction / inner and outer cable isolation work fixes a lot of issues.
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    I can say this with confidence. These pictures make my physique look like crap!
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    Tyga, Is that your back? Is that you in the pic? I do t get it: how are your lats that big when the rest is, not to be rude but behind so much?
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    Quote Originally Posted by Big boy D View Post
    Tyga, Is that your back? Is that you in the pic? I do t get it: how are your lats that big when the rest is, not to be rude but behind so much?
    Yes thats my back. Like i said those pics dont do me justice, off topic heres a leg pic, delt and some others.. there not that behind.. well from what i thought lol all pics are recent within the last two months
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    They just look huge. Don't even look like it could possibly be the same person. I don't feel mine are very big. That's why I ask, what the--- did you do to get them like that?
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    Holy Quads!!!
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    Quote Originally Posted by Big boy D View Post
    They just look huge. Don't even look like it could possibly be the same person. I don't feel mine are very big. That's why I ask, what the--- did you do to get them like that?
    Weighted chins, reverse pulldowns and pulldowns. But, obviously i wasnt doing enough rowing movements! Lol
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    I don't get it . Good answer, but the quads and the lats just don't add up to any of the other photos. Good luck anyways. Peace
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    Quote Originally Posted by Tovok123 View Post
    need moar photos preferably with no underwear.... as they ....I got nothing, SEND ME NUDEZ
    Really? Porn hub pal
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    Quote Originally Posted by Big boy D View Post
    I don't get it . Good answer, but the quads and the lats just don't add up to any of the other photos. Good luck anyways. Peace
    Go into my previous logs, all my tats and photos are the same even down to the shoes, different backgrounds.. thats what happens when you take pictures lol.

    Hate on bro

    Back to the reason i started this thread...
    Zir, you have any reccommendations?
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    Can you take one more of these from the back. It looks on top of weak retractors, that your depressors are also weak, these being the serratus anterior and lower traps.

    In the meantime, start stretching your upper traps, pecs, lats, pec minor, and hip flexors, as it looks like some compensation in the lumbar pelvic hip complex is occuring as well.
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    Quote Originally Posted by ZiR RED View Post
    Can you take one more of these from the back. It looks on top of weak retractors, that your depressors are also weak, these being the serratus anterior and lower traps.

    In the meantime, start stretching your upper traps, pecs, lats, pec minor, and hip flexors, as it looks like some compensation in the lumbar pelvic hip complex is occuring as well.
    Yea ill get another one up tonight.

    Thanks boss. Does your youtube channel have exercises that would stretch these particular areas of tightness? If not could you link me to some helpfull ones?

    Again thanks for all the help zir
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    Not too many stretches for the upper body, but a lot of activation, correctives and strengthening movements.
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    Quote Originally Posted by gokix811 View Post
    Could you throw up the link, please?
    skip to 3:45. Reps 5-7 have the best form.
    youtube dot come slash watch?v=xmLcE8T1Ve8
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    Here zir, is this one good?
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    Notice how your shoulders are "shrugged" upwards a little. This is due to an imbalance in upper to lower trap (and serratus) strength. Time to really start focusing on the scapula depressors: Y's, forearm wall slides, back wall slides, scapula dips, reach roll lift, etc.
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    Quote Originally Posted by ZiR RED View Post
    Notice how your shoulders are "shrugged" upwards a little. This is due to an imbalance in upper to lower trap (and serratus) strength. Time to really start focusing on the scapula depressors: Y's, forearm wall slides, back wall slides, scapula dips, reach roll lift, etc.
    Thanks zir. Ive watched some of your youtube vids, forearm wall sides and others. Ill incorporate the additional excersies you mentioned. You the man!
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