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Rolled shoulder/hunchback posture
Posted on 4/2/18 at 9:14 am
Posted on 4/2/18 at 9:14 am
I have pretty bad posture and realized in a workout class recently how much it hinders my shoulder strength. I started doing a few things and the slight improvement in my range of shoulder motion has made a huge difference
Any recs on exercises and stretches to correct posture?
Have any of you had this problem and fixed it?
Any recs on exercises and stretches to correct posture?
Have any of you had this problem and fixed it?
Posted on 4/2/18 at 9:47 am to RJL2
I haven't had that particular issue, but I was getting bad bicep pain from low bar squatting. Banded dislocations to build shoulder mobility compmetely cured that.
I would give them a shot if you're looking to start in on shoulder mobility. Simple, takes a minute before/after a workout and they've really worked for me.
Posturally, doing some exercises to enhance shoulder/trap stability is always a good idea, IMO. Farmers walks and waiters walks are both good, simple options for building a stable shoulder girdle.
I would give them a shot if you're looking to start in on shoulder mobility. Simple, takes a minute before/after a workout and they've really worked for me.
Posturally, doing some exercises to enhance shoulder/trap stability is always a good idea, IMO. Farmers walks and waiters walks are both good, simple options for building a stable shoulder girdle.
Posted on 4/2/18 at 11:19 am to RJL2
How much do you work back vs how much do you work chest? Sounds like an imbalance.
Posted on 4/2/18 at 11:22 am to JJ27
Just got back into working out recently. Have had bad posture for a long time.
Posted on 4/2/18 at 12:00 pm to RJL2
Kettlebell swings, done correctly are awesome for correcting posture and for your back and shoulders.
Key is to start slow and really focus on form, which is probably good advice for most exercises.
Key is to start slow and really focus on form, which is probably good advice for most exercises.
Posted on 4/2/18 at 12:37 pm to NOLALGD
Working kettle bell swings and kettle bell snatch was what made me realize how bad the issue was
Posted on 4/2/18 at 12:48 pm to RJL2
Another part of stability under load is understanding core bracing. It's harder to execute for longer sets, but there's a bleed over from poor core stability to posture and rounding.
LINK
That's a good video on understanding how to brace for intense work. If you're just getting back into working out, quite honestly, there are probably a few areas you can improve on at once.
LINK
That's a good video on understanding how to brace for intense work. If you're just getting back into working out, quite honestly, there are probably a few areas you can improve on at once.
Posted on 4/2/18 at 4:47 pm to RJL2
You need to focus on thoracic extension and loosening your tight chest/pec minor.
1.) Extension over foam roller. Extend over roller with hands over head - landing your hands onto a stack of books. Gradually, you'll remove books and eventually get hands to floor.
2.) Rolled Up Towel. Rollna towel and lay on it with it along your upper spine between your shoulders, this will passively open your chest. Eventually use a half foam roller
3.). A shite ton of band pull aparts and shoulder dislos
4.) Pec Minor release
1.) Extension over foam roller. Extend over roller with hands over head - landing your hands onto a stack of books. Gradually, you'll remove books and eventually get hands to floor.
2.) Rolled Up Towel. Rollna towel and lay on it with it along your upper spine between your shoulders, this will passively open your chest. Eventually use a half foam roller
3.). A shite ton of band pull aparts and shoulder dislos
4.) Pec Minor release
Posted on 4/2/18 at 4:59 pm to RJL2
Start simple. Focus on good posture while standing, sitting, driving, texting, sleeping, & exercising.
Poster above me has best advice with the stretches. I wouldn’t touch weights if your posture is already bad. If you don’t hsve good posture just walking how do you expect to get into a good lifting position?? Think about it
Poster above me has best advice with the stretches. I wouldn’t touch weights if your posture is already bad. If you don’t hsve good posture just walking how do you expect to get into a good lifting position?? Think about it
This post was edited on 4/2/18 at 5:01 pm
Posted on 4/2/18 at 5:37 pm to Lester Earl
You can use weights to strengthen posture. Im his situation, I'd avoid high rep sets and go low rep, lighter weight with a form emphasis.
Just day to day activities like lifting boxes will stress posture. You can build a solid base of strength and stability without compromising.
I recommended farmer's walks bc you only have to walk around with good posture. Waiters walks, same ability to focus on posture, weight is just overhead. Paused deadlift and squat would be great for him too. The pause is good for stability and it also gives time to form check.
Just day to day activities like lifting boxes will stress posture. You can build a solid base of strength and stability without compromising.
I recommended farmer's walks bc you only have to walk around with good posture. Waiters walks, same ability to focus on posture, weight is just overhead. Paused deadlift and squat would be great for him too. The pause is good for stability and it also gives time to form check.
Posted on 4/3/18 at 8:30 am to Lester Earl
Thanks for all the feedback. I can already notice the difference after about a week of exercises. I have been foam rolling and doing shoulder dislocations, along with being mindful of my posture at work and when I'm working out.
Hit golf balls yesterday too and the extra range of motion helped me get a better shoulder turn. I was ripping the driver.
Hit golf balls yesterday too and the extra range of motion helped me get a better shoulder turn. I was ripping the driver.
Posted on 7/6/19 at 5:08 am to RJL2
If you are suffering from a rounded or hunchback shoulder, you can do the following things such as shoulder exercise, use a posture corrector or ideal back brace belt, sit straightly in the chair, avoid slouching & hunching, do not carry heavy bags, avoid lifting overweight, etc.
This post was edited on 7/13/19 at 5:02 am
Posted on 7/6/19 at 6:33 am to LSUfan20005
quote:
LSUfan20005
Yup.
OP, I've got the same issue. Do those stretches every day, multiple times a day if you can, and do plenty of corrective exercises. Both are especially important before a workout. Reverse flys with a band and face pulls are what I use the most.
Then you also have to consciously fix your posture 24/7. This is the hard part.
I'm not perfect but I've seen major improvement in my upper body mobility since doing these things as much as I can. I've been working on it for about a year. Now i keep pulling/straining little muscles in my shoulders, muscles that are not used to being used. To correct this, there are a lot of little exercises you can do. All of these are great for strengthening your shoulder stability.
This post was edited on 7/6/19 at 6:36 am
Posted on 7/6/19 at 7:50 am to RJL2
Increase mobility with band dislocates. Use band pull aparts daily both vertical and horizontal.
Use facepulls, trx Ys, and facepull with rotation along with more horizontal pulls to build rear shoulders and rotator cuff strength.
Use facepulls, trx Ys, and facepull with rotation along with more horizontal pulls to build rear shoulders and rotator cuff strength.
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