shoulders are rolled/tilted forward.

Page 1 of 2 12 Last
  1. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0

    shoulders are rolled/tilted forward.


    From previous years of to much pushing exercises and poor form, my shoulders are "rolled" forward. Need some corrective exercises. Also, my right scapula is winged..

    Zir can i get some help?
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2

  2. Registered User
    Swanson52's Avatar
    Stats
    6'2"  300 lbs.
    Join Date
    Jul 2003
    Age
    39
    Posts
    3,075
    Answers
    0


    YTWL, band pull-aparts are 2 good places to start.
    Don't worry, man, someday I'ma be nobody too.
  3. Registered User
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,374
    Answers
    0


    sounds likeupper crossed syndrome. overactive upper trapz and pectorales minor with a weakened lower trap and cervical flexor. like you said, you pushed too much and didnt balance with pulls. heres a page to gloss over till zir red shows up

    http://www.cyberpt.com/uppercrossedsyndrome.asp
    •   
       

  4. Registered User
    KimChee's Avatar
    Stats
    5'6"  200 lbs.
    Join Date
    Dec 2002
    Posts
    132
    Answers
    0


    Scapular retraction, scapular strengthening, stretch those pecs and traps they're tight. Strengthen cervical extensors.
    PT, DPT, OCS Clinical Residency
  5. Registered User
    bdcc's Avatar
    Join Date
    Feb 2009
    Posts
    10,168
    Answers
    2


    Diagnosing postural issues on a forum is tricky because although you may present with a protracted shoulder girdle, protracted cervical spine and medially rotated glenohumeral joints it is only one part of the issue.

    For example, if someone has an anterior pelvic tilt and an exaggerated lumbar lordosis it is probable that they will present with the above symptoms as well due to the natural S curvature of the spine.

    Ideally take a photo from the front, side and back wearing a pair or shorts. This will at least allow us to see the LPHC rather than looking only at the thoracic spine.
    PES Representative
    http://pescience.com/insider
    http://selectprotein.com
  6. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    Quote Originally Posted by bdcc View Post
    Diagnosing postural issues on a forum is tricky because although you may present with a protracted shoulder girdle, protracted cervical spine and medially rotated glenohumeral joints it is only one part of the issue.

    For example, if someone has an anterior pelvic tilt and an exaggerated lumbar lordosis it is probable that they will present with the above symptoms as well due to the natural S curvature of the spine.

    Ideally take a photo from the front, side and back wearing a pair or shorts. This will at least allow us to see the LPHC rather than looking only at the thoracic spine.
    Ill get the photos up tonight. Thanks.
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  7. Registered User
    bdcc's Avatar
    Join Date
    Feb 2009
    Posts
    10,168
    Answers
    2


    It is sometimes hard to tell in photos but it is also worth noting the height of your anterior superior iliac spine (ASIS) and your posterior superior iliac spine (PSIS) to assess whether your hips tilt forward at all. It will allow us to be more certain if you can mark them with your hands or check yourself.
    PES Representative
    http://pescience.com/insider
    http://selectprotein.com
  8. Registered User
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Answers
    0


    Quote Originally Posted by bdcc View Post
    Diagnosing postural issues on a forum is tricky because although you may present with a protracted shoulder girdle, protracted cervical spine and medially rotated glenohumeral joints it is only one part of the issue.For example, if someone has an anterior pelvic tilt and an exaggerated lumbar lordosis it is probable that they will present with the above symptoms as well due to the natural S curvature of the spine.Ideally take a photo from the front, side and back wearing a pair or shorts. This will at least allow us to see the LPHC rather than looking only at the thoracic spine.
    Well said, bdcc.

    A lot of the guys above answered your question on how to deal with the problem IF that is in fact your problem. But you should establish where, more or less, the problem lies.

    If it is the upper body, then work on both loosening the traps, pecs/pec minor, and anterior delts, while doing more lower trap/rhomboid work. Basically, what Kimchee said.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  9. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    When relaxed my hands hang infront my thighs instead of next if this helps at all. Use to see a chrio, had xrays taken and my (i believe) whole right iliac crest was higher.
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  10. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    Fix me.. srs
    Attached Images Attached Images     
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  11. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    Bump
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  12. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    Shameless bump
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  13. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,131
    Answers
    0
    M.Ed. Ex Phys
  14. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    Ive looked for ART in my area, closest one is 90 miles away. I can get trigger point done on a regular basis though.

    Obviously im in bad shape, i held the flashlights and they cross immediately.

    Bumpin for more help
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  15. Registered User
    Movin_weight's Avatar
    Stats
    6'1"  230 lbs.
    Join Date
    Oct 2006
    Posts
    802
    Answers
    0


    Doesn't look that severe. The advice above seems relevant to what I see in the pic. Stretch the pecs, emphasize exercises involving external rotation and scapular retraction.
    M.S. Exercise Physiology
    ACSM: Certified Clinical Exercise Specialist
  16. Registered User
    Danb2285's Avatar
    Stats
    6'0"  217 lbs.
    Join Date
    May 2012
    Posts
    6,339
    Answers
    0


    Subbed for more info. I'm the exact same way man.
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
  17. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    Quote Originally Posted by Danb2285 View Post
    Subbed for more info. I'm the exact same way man.
    Good to know lol i mean its bad for us...
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  18. Registered User
    Danb2285's Avatar
    Stats
    6'0"  217 lbs.
    Join Date
    May 2012
    Posts
    6,339
    Answers
    0


    Quote Originally Posted by tyga tyga View Post

    Good to know lol i mean its bad for us...
    Lol def sucks for us! I feel like it effects a lot of my lifts also. Especially DL's. Alot of things kill my lower/middle back.
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
  19. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    Quote Originally Posted by Danb2285 View Post

    Lol def sucks for us! I feel like it effects a lot of my lifts also. Especially DL's. Alot of things kill my lower/middle back.
    It takes a helluva lot to get my chest to pump up. Same with lats.

    Wanting to get more thoughts on my build/body structure. And what i can do to fix issues...
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  20. Registered User
    saggy321's Avatar
    Join Date
    Jul 2009
    Posts
    1,345
    Answers
    0


    Quote Originally Posted by Movin_weight View Post
    Doesn't look that severe. The advice above seems relevant to what I see in the pic. Stretch the pecs, emphasize exercises involving external rotation and scapular retraction.
    Can you name an exercise for each please? I too have the same alignment.
  21. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    Bump
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  22. Registered User
    JDog479's Avatar
    Join Date
    May 2013
    Posts
    35
    Answers
    0


    Scapular retraction is what I would suggest working on. Basically work on posture more than anything else. Maybe start working your back more so than usual.

    If you've simply just neglected back then the solution seems pretty strait forward. Train back. Rows, deads, pull-ups,pull-downs. Etc. also posterior Delt work would be a good idea as well.
  23. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    Quote Originally Posted by JDog479 View Post
    Scapular retraction is what I would suggest working on. Basically work on posture more than anything else. Maybe start working your back more so than usual.

    If you've simply just neglected back then the solution seems pretty strait forward. Train back. Rows, deads, pull-ups,pull-downs. Etc. also posterior Delt work would be a good idea as well.
    I dont neglect back, favorite muscle group to train. I do more rows than pulldowns. I started scap work, band work and im getting trigger point therapy done.
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  24. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    Quote Originally Posted by Tovok123 View Post

    Also start every workout with tennis ball trigger point rolling. Roll your pec minor, front dealt, side dealt then roll all down your lats
    Already do this. But use a foam roller and this
    Attached Images Attached Images  
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  25. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,131
    Answers
    0


    Quote Originally Posted by JDog479 View Post
    Scapular retraction is what I would suggest working on. Basically work on posture more than anything else. Maybe start working your back more so than usual.

    If you've simply just neglected back then the solution seems pretty strait forward. Train back. Rows, deads, pull-ups,pull-downs. Etc. also posterior Delt work would be a good idea as well.
    Pullups/pulldowns are actually part of the problem as they work the internal rotators and deads won't do anything for postural correction.
    M.Ed. Ex Phys
  26. Registered User
    JDog479's Avatar
    Join Date
    May 2013
    Posts
    35
    Answers
    0


    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.
  27. Registered User
    threeFs's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Mar 2012
    Age
    36
    Posts
    2,274
    Answers
    0


    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.
  28. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,131
    Answers
    0


    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
  29. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    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...
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  30. Registered User
    threeFs's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Mar 2012
    Age
    36
    Posts
    2,274
    Answers
    0


    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.
  31. Registered User
    AdonisBelt's Avatar
    Join Date
    Mar 2013
    Posts
    379
    Answers
    0


    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
  32. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    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.
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  33. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,131
    Answers
    0


    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
  34. Sponsor
    Board Sponsor
    Myodyne's Avatar
    Join Date
    May 2013
    Posts
    41
    Answers
    0


    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.
  35. Registered User
    gokix811's Avatar
    Join Date
    Jun 2010
    Posts
    4,694
    Answers
    0


    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?
    Squats do a booty good.
  36. Registered User
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    6,697
    Answers
    0


    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)
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
  37. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,131
    Answers
    0


    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
  38. Registered User
    threeFs's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Mar 2012
    Age
    36
    Posts
    2,274
    Answers
    0


    I like rolling on those yellow reaction balls. The knobs and pressure are 'adjustable' depending on how you position yourself
  39. Registered User
    AdonisBelt's Avatar
    Join Date
    Mar 2013
    Posts
    379
    Answers
    0


    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
  40. Registered User
    AdonisBelt's Avatar
    Join Date
    Mar 2013
    Posts
    379
    Answers
    0


    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
  •   

      
     

Similar Forum Threads

  1. Shoulders Rolled Forward Imbalance
    By kenpoengineer in forum Training Forum
    Replies: 14
    Last Post: 03-04-2013, 11:33 AM
  2. shoulder forward roll?
    By hugry4more in forum Exercise Science
    Replies: 27
    Last Post: 01-18-2012, 09:05 PM
  3. rolling shoulders when shrugging
    By lunchbox in forum Exercise Science
    Replies: 14
    Last Post: 03-28-2003, 05:01 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in