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?
Zir can i get some help?
Ill get the photos up tonight. Thanks.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.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.
Good to know lol i mean its bad for us...Subbed for more info. I'm the exact same way man.
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.Good to know lol i mean its bad for us...
It takes a helluva lot to get my chest to pump up. Same with lats.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.
Can you name an exercise for each please? I too have the same alignment.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.
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.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.
Already do this. But use a foam roller and thisAlso start every workout with tennis ball trigger point rolling. Roll your pec minor, front dealt, side dealt then roll all down your lats
Pullups/pulldowns are actually part of the problem as they work the internal rotators and deads won't do anything for postural correction.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.
Precisely. Throw in some face-pulls, variations of shrugs, and some old school scarecrows. Scapular raises are a good option 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.
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...you have to maintain proper posture of not only adducted scapula, but also have them slightly depressed as well.
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.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...
Zir red has a video of prone shrugs on an incline bench. I already do those tooDB 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
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.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...
Could you throw up the link, please?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
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)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.
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.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)
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 onCould you throw up the link, please?
I'm really into foam rolling (have a trigger point grid 2.0)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)
girlfriendI'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!
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!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!)
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 monthsTyga, 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?