shoulders are rolled/tilted forward.

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  1. 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


  2. 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
    Body Performance Solutions Rep
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  3. 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


  4. 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.

  5. 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?
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  6. 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
    Body Performance Solutions Rep

  7. 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


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

  9. 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

  10. 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

  11. 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

  12. 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."

  13. 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!)

  14. 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
    Body Performance Solutions Rep

  15. 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!"

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

  18. 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?

  19. 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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    Psalms 62:1-62:2
    Body Performance Solutions Rep

  20. 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?

  21. Holy Quads!!!

  22. 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
    Psalms 62:1-62:2
    Body Performance Solutions Rep

  23. 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

  24. 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

  25. 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?
    Psalms 62:1-62:2
    Body Performance Solutions Rep

  26. 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.

  27. 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
    Psalms 62:1-62:2
    Body Performance Solutions Rep

  28. Not too many stretches for the upper body, but a lot of activation, correctives and strengthening movements.

  29. 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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