Slouching Shoulders

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  • September 14, 2008 at 11:48 am #1037

    Anyone out there had any major problems with slouching shoulders and if so how would i go about rectifying the problem.

    September 14, 2008 at 10:35 pm #6890

    For every set of chest exercises do 2 set of rowing exerises.

    Plus strict bent over lat raises and variations.

    September 14, 2008 at 10:44 pm #6891

    Here a few things to do:

    1. Massage – Get the soft tissue of your back (upper and lower), shoulders, chest and hips done. Get a foam roller and/or tennis ball/cricket ball to work on the tissue at home as well.

    2. Start stretching the pec major, minor and serratus anterior (all this front muscles that are tight).

    3. Focus on scapula retracting exercises from various angles, also incorporate some external rotation exercises.

    4. Keep you posture good as much as you can sitting standing walking etc etc.

    5. Go get your whole posture checked out it may be that its not your shoulders that are the problem and just a symptom of a problem from further down your body.

    Without pictures I couldnt give you more detail but if you search for shoulders on http://www.t-nation.com you should find a good article about rounded shoulders and other posture problems. There are shoulder health tests that diagnose what is wrong and are probably best performed by a physiotherapist or rehab specialist. Even if you have just one initial session to diagnose the problem and get a start on how to fix it you can usually work from there without a physio.

    September 15, 2008 at 6:15 pm #6892

    Work on your back.

    I see this alot with guys who over train (or only train) their chest and traps.

    Focus on back training. This will fix your alignment and posture (assuming you are working your back out with proper form)

    September 15, 2008 at 11:38 pm #6893

    Heres an excellent Rhomboid specific exercise, Rhomboids are at the top of the back under the Traps, between the scapula. Good exercise to help tighten this set up.
    http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding/mondays_with_thibs_the_voyer_shrug_1
    DA

    September 16, 2008 at 1:39 am #6894

    I am going to stress my point once more because it is really important.

    Since we all can not see your impairment, can not do any testing and you have not given a full detailed description ie tightness in the serratus anterior, pain in rhomboids/traps, uneven shoulder height, tight pecs etc etc. It is best to go see a physio for atleast an initial session and to not take any of our advice. Get their advice and then work from there and you can work out exercises that stretch and strengthen want is needed. 2 things you can do though are try to keep a good posture as much as possible and get some massage done to alleviate soft tissue problems. Other than that get professional advice and then come back here for more.

    September 16, 2008 at 6:55 am #6895

    Cheers to everyone for the advice,much appreciated

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