Forum: Poor posture. (Shoulders) ~BigBmaj, 2013

BigBmaj

posted Tue, 06/04/2013 - 16:04

1546

Poor posture. (Shoulders)

Over the years people have mentioned the fact that my shoulders roll forward.

I thought I had been correcting it, but just today a couple local competitors gave me heads up on the shoulder situation. They said I'm looking pretty solid from the front and back but my side's are weak. I have very developed front delts, weak but tight upper chest, and not enough rear and lateral delt.

I've been stretching constantly and learning to walk with a bigger chest. Trying to squeeze my shoulder blades together but I feel like I'm walking like an idiot.

I know this is a common problem, but I don't know what people have done to correct it.

Thanks again guys.

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~~BigBmaj~~
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06/05/2013 - 03:13

Thanks guys for all the advice. Ill start doing some corrective exercises.

IronMind
585
06/04/2013 - 18:40

From looking at one of your pictures and from what you said above I think you may be using your front delts(shoulders) much more in your pressing exercises when working chest. Make sure to keep your shoulders back and not roll forward when you are pressing or doing flys...this will put much more stress on the primary muscle group of the chest you are working. Use less weight and work into activating the chest and if you are doing flat bench maybe eliminate it completely and just use dumbbells. Also as mentioned below and from your picture you may have a slight impingement on your AC joint which also causes one of your shoulders to roll forward and you end up putting less stress on your chest.

~~Chaz32621~~
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06/04/2013 - 18:33

I have some what of the same issue altho my shoulders are really small compared to my chest and back im 6'4. Lately I've been doing a lot of upright barbell rows heavy 12 10 8 6 4 then ill do single arm lateral raise's in between its helped me a lot more start hitting ur real delts more I bet if u get those to grow your poster will change dramatically. I try to hit shoulders three times a week

eliot_99
24
06/04/2013 - 17:22

hey bro i use to have the same problem its called an impingement. Caused by basically working nothing but big muscle groups like your delts, chest and rhomboids. If your chest is to tight it pulls your shoulders forward, but then if your back is to strong you can have the same problem in the opposite direction. You need to work and strengthen your rotator cuffs they will pull your shoulder blades together and in correct alignment making your posture look a hell of alot better. It worked for me, try internal and external rotations with resistance. and work your supraspanatus which is a rotational exercise in the sagital plane of your body.. if this doesnt make any sense to you, google some rotator cuff exercises, there are four muscle so look to exercise all of them

Darktide
321
06/04/2013 - 16:48

Good old fashion push ups! The reason is when you push up your whole body there is an isometric tremor meaning throughout the push up every part of the body will flex do to the instability of the arms holding it up. I have witnessed push ups increase posture in recruits which was made evident through their improved posture when drill marching.

~~BigBmaj~~
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Darktide
06/04/2013 - 16:53

I'll start doing some extra pushups tomorrow. I think its important to keep posture good when doing those too. In jail I did 1000 a day and I think my shoulder problem got worse.

Darktide
321
BigBmaj
06/04/2013 - 17:56

Yeah if aggravates the shoulder forget it. I have a buddy who has an issue similar to yours I will check with him to see what he does for it/

~~juice12345678~~
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06/04/2013 - 16:43

Grab a band....work the scapula by drawing the shoulder blades together....
Work the posterior delt with high overhand rows or reverse flies....
Work at stretching your chest as well....tightness in the anterior delt / chest etc. will force rounding....

One thing people miss often is stretching the lats....

Hope that helps

~~BigBmaj~~
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juice12345678
06/04/2013 - 16:52

Great advice here. Thanks.

stretch_95
29
06/04/2013 - 16:33

Try some reverse flys on the pec deck machine. I to have rounded shoulder and include this excerise in my workout and I feel this haw helped to reduce the roundness of my shoulders. The chiropractor pointed out to me the reason my shoulder were so round was because my front delt head was over developed compared to my rear head which was lagging in growth.