shoulders are rolled/tilted forward.

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  1. Quote Originally Posted by Rodja View Post

    Pullups/pulldowns are actually part of the problem as they work the internal rotators and deads won't do anything for postural correction.
    Precisely. Throw in some face-pulls, variations of shrugs, and some old school scarecrows. Scapular raises are a good option as well.


  2. You should do back 2:1 chest or even 3:1 for the first couple weeks. The rounded shoulders, palms facing backwards instead of to the sides, and forward head position are characteristic of chest dominant training.

    When you train back more, your posture will improve and your measured height will increase.
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  3. This really needs to be said again: it is not the undertraining of "back" that is the culprit; it is a mix of improper internal:external rotators (pulldowns/pullups stress the internal rotators, not the external), tightness in the RC, pecs, and lats (poor shoulder girdle mobility), and poor sitting posture.

    While doing things such as facepulls, scarecrows, TYW, pullaparts, etc., you have to maintain proper posture of not only adducted scapula, but also have them slightly depressed as well.
    M.Ed. Ex Phys


  4. Quote Originally Posted by Rodja View Post
    you have to maintain proper posture of not only adducted scapula, but also have them slightly depressed as well.
    Best way to do this? I worked in an office for years, so leaning over paperwork didnt help my posture at all. I glanced over the article you already linked and incorporated most of the exercises in...
    Psalms 62:1-62:2

  5. Quote Originally Posted by tyga tyga View Post

    Best way to do this? I worked in an office for years, so leaning over paperwork didnt help my posture at all. I glanced over the article you already linked and incorporated most of the exercises in...
    I'd start with cable rows but just focusing on scapular retraction, not whole ROM. Also doing this from a hanging position as well as straight arm dips. These exercises will also help mitigate and pain in your upper trapezius by balancing the mid and lower traps.
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  6. DB shrugs on an incline face down, pulling shoulders back and up. Focuses on rhomboids, rear delts, and teres minor which pulls the shoulder blades back.

    The movement is hard to figure out but when you do it right you'll literally be shocked at the spot it hits. I have a video on them if you want me to link it. Make sure you start low... If you go heavy your upper traps take over and it's useless compared to doing it with correct form.

    Let me know how it works out. Fixed my roll and made my back explode as well (the good way).

    Your welcome
    My current UNsponsored PES EP cutting log:http://anabolicminds.com/forum/supplement-reviews-logs/234161-adonisbelts-pes-erase.html

  7. Quote Originally Posted by AdonisBelt View Post
    DB shrugs on an incline face down, pulling shoulders back and up. Focuses on rhomboids, rear delts, and teres minor which pulls the shoulder blades back.

    The movement is hard to figure out but when you do it right you'll literally be shocked at the spot it hits. I have a video on them if you want me to link it. Make sure you start low... If you go heavy your upper traps take over and it's useless compared to doing it with correct form.

    Let me know how it works out. Fixed my roll and made my back explode as well (the good way).

    Your welcome
    Zir red has a video of prone shrugs on an incline bench. I already do those too

    Lock your elbows, itll keep your upper trap/rhomboid out.
    Psalms 62:1-62:2

  8. Quote Originally Posted by tyga tyga View Post
    Best way to do this? I worked in an office for years, so leaning over paperwork didnt help my posture at all. I glanced over the article you already linked and incorporated most of the exercises in...
    Outside of getting a good chair, a conscious effort to keep the scapula retracted is about all you can really do. You could also buy a mini band and do a few sets of high-rep pullaparts throughout the day.
    M.Ed. Ex Phys


  9. Just going by what has helped me out a lot with form and just overall flexibility and strength. Deep tissue massages and chiropractic really help a ton. I get a deep tissue once a month sometimes twice if you go on groupon you can find really great deals locally. Same with chiropractic if you don't have insurance. Also I focus on keeping my core activated during exercises and keeping posture straight. It is tough as hell to do these things i know but it certainly pays off after awhile because you can see and feel the difference. Also use a firm foam roller and lacrosse ball very often. Hope some of this helps it looks like you are already being pretty proactive.

  10. Quote Originally Posted by AdonisBelt View Post
    DB shrugs on an incline face down, pulling shoulders back and up. Focuses on rhomboids, rear delts, and teres minor which pulls the shoulder blades back.

    The movement is hard to figure out but when you do it right you'll literally be shocked at the spot it hits. I have a video on them if you want me to link it. Make sure you start low... If you go heavy your upper traps take over and it's useless compared to doing it with correct form.

    Let me know how it works out. Fixed my roll and made my back explode as well (the good way).

    Your welcome
    Could you throw up the link, please?

  11. Quote Originally Posted by Myodyne View Post
    Just going by what has helped me out a lot with form and just overall flexibility and strength. Deep tissue massages and chiropractic really help a ton. I get a deep tissue once a month sometimes twice if you go on groupon you can find really great deals locally. Same with chiropractic if you don't have insurance. Also I focus on keeping my core activated during exercises and keeping posture straight. It is tough as hell to do these things i know but it certainly pays off after awhile because you can see and feel the difference. Also use a firm foam roller and lacrosse ball very often. Hope some of this helps it looks like you are already being pretty proactive.
    I use to see a chiro regularly.. not so much anymore. I foam roll every night as well. Ill be getting trigger point therapy done on a regular basis now (wife has a friend how specializes in MFR/TPT)
    Psalms 62:1-62:2

  12. Quote Originally Posted by tyga tyga View Post

    I use to see a chiro regularly.. not so much anymore. I foam roll every night as well. Ill be getting trigger point therapy done on a regular basis now (wife has a friend how specializes in MFR/TPT)
    The generic flat rollers don't dig into the RC complex very well. Even a Rumble Rollers doesn't get the job done with major adhesions and tightness. This is going to sound weird, but a lot of the thicker balls that are dog toys are an option that's not as wicked as a lacrosse or billiard ball.
    M.Ed. Ex Phys


  13. I like rolling on those yellow reaction balls. The knobs and pressure are 'adjustable' depending on how you position yourself

  14. Quote Originally Posted by gokix811 View Post

    Could you throw up the link, please?
    Yeah I will when I can. I was having trouble logging in from my computer today but when I can ill link it with the exact time in the video and rep number where to movement is spot on
    My current UNsponsored PES EP cutting log:http://anabolicminds.com/forum/supplement-reviews-logs/234161-adonisbelts-pes-erase.html

  15. Quote Originally Posted by tyga tyga View Post

    I use to see a chiro regularly.. not so much anymore. I foam roll every night as well. Ill be getting trigger point therapy done on a regular basis now (wife has a friend how specializes in MFR/TPT)
    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!
    My current UNsponsored PES EP cutting log:http://anabolicminds.com/forum/supplement-reviews-logs/234161-adonisbelts-pes-erase.html

  16. 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

  17. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  18. 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!)

  19. 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!
    Psalms 62:1-62:2

  20. 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!"

  21. Lower trap work / scapular retraction / inner and outer cable isolation work fixes a lot of issues.
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  22. I can say this with confidence. These pictures make my physique look like crap!
    Attached Images Attached Images     
    Psalms 62:1-62:2

  23. 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?

  24. 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
    Attached Images Attached Images    
    Psalms 62:1-62:2
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