shoulders are rolled/tilted forward.

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    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?
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    YTWL, band pull-aparts are 2 good places to start.
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    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
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    Scapular retraction, scapular strengthening, stretch those pecs and traps they're tight. Strengthen cervical extensors.
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    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.
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    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.
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    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.
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    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.
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    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.
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    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
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    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.
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    Subbed for more info. I'm the exact same way man.
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    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...
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    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.
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    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...
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    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.
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    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.
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    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.
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    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
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    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.
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    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.
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    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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    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.
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    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...
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    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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    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).

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

  
 

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