Recast shoulders

  • Posted by a hidden member.
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    Feb 15, 2008 4:10 AM GMT
    Some guys on here have shoulders that are pulled way beyond the line of the neck others have rounded forward shoulders like me..Mine just seem to naturally slouch. Is there an exercise to keep them looking naturally relaxed but pulled back?
  • GQjock

    Posts: 11649

    Feb 15, 2008 11:25 AM GMT
    Yes ...
    upper back and rear deltoid exercises

    unfortunately the kind of work we guys do
    sitting at a computer or in a seat at a desk all day
    naturally makes the upper part of our chest tight and the upper back stretched out
    we have to counter act that tendency by making the upper back stronger
  • auryn

    Posts: 2061

    Feb 15, 2008 6:23 PM GMT
    Make sure you're doing pec stretches too. I recommend standing perpendicular to a wall or flat surface. Place your palm against the wall (at about a downward 45 degree angle from your body) and slowly go into a slight lunge, keeping your body perpendicular to the wall. Go slowly and you'll feel a stretch.

    Your shoulder blade should move downward and the coracoid process (the bump at the top that helps your shoulder blade roll up and forward) should come down, stretching the muscles that attach to it. It will also stretch pec major and anterior deltoid due to the position of your arm as you keep your palm against the wall. I've seen guys do pec stretches in door jams with their arms at a 90 degree angle, though this stretch is good for pec major, it doesn't help correct the forward roll of the shoulder that you are talking about.

    Rows and other excersizes that are recommeneded to strengthen and shorten the rhomboids and upper back muscles are always good for those of us that sit at desks. Just don't overcompensate.

    And get some massage to help speed up the process of correcting your posture.

    I hope I explained that stretch well.

  • Posted by a hidden member.
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    Feb 15, 2008 10:08 PM GMT
    The more muscle you get, the better you'll look.

    You need to make sure you have balanced muscle, too.

    If you are weak and frail, you'll look the part.
  • Posted by a hidden member.
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    Feb 16, 2008 2:09 AM GMT
    GQ- You are absolutely on regarding this being work related. My ergonomic chair and computer work definitely pull my shoulders forward.
  • Timbales

    Posts: 13999

    Feb 16, 2008 2:14 AM GMT
    Ever hear of the 20/20/20 rule for computer work?

    Every 20 minutes, pic a spot 20 feet away from you and focus on it for 20 seconds. It's supposed to help with eye strain. Add shoulder stretching whole you are at it. icon_smile.gif
  • Posted by a hidden member.
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    Feb 16, 2008 2:20 AM GMT
    chuckystud saidThe more muscle you get, the better you'll look.


    that just proves the old adage "to each his own" i guess. icon_smile.gif
  • Posted by a hidden member.
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    Feb 16, 2008 3:01 AM GMT
    Yea the muscle bound thing is sometimes related to overdeveloped shoulders. I don't want to do something like rowing and find 2 months down the road that things are worse.
  • Posted by a hidden member.
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    Feb 17, 2008 9:18 AM GMT
    Pumpkin doesn't have a problem with being over developed. LOL.
  • Posted by a hidden member.
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    Feb 19, 2008 6:14 PM GMT
    couple of things...

    A good test to see if your pectorals are too tight is to lay flat on the floor and lock your hands behind your head. Relax your entire upper body and if your elbows are touching the floor then your pecs are not to tight...if they retract toward your center line of your body then they are pulling too heavily and you need to both stretch that area and increase your workout on your upper back.

    Side note with working out your back...many times people try to isolate and work on muscle groups that they think are going to fix the problem. That works okay but what you really need to focus on is working your whole back. Rhomboids, rear deltoids, latissimus dorsi, doing so you are basically counteracting. Its neutons law...with ever action there is an equal but opposite reaction, thus, the pulling actions from your back muscles are creating an equal but opposite reaction to the pulling action from the muscles in the front grouping of your muscular structure.

    Side note: keep mixing up your workout because the minute your body gets too used to its "routine" then you will stop seeing results.
  • DiverScience

    Posts: 1426

    Feb 19, 2008 6:23 PM GMT
    There are.

    Balance with a swiss ball under your hips. Using no more than 2 lb weights, do slow rows and reverse flies, keeping your shoulders pressed back and down all the while and feeling the muscles pinch along your spine (like you were trying to hold a pencil with those muscles).

    You're not trying to exercise the muscles we're usually trying to work with those movements, instead you're strengthening the itty bitty muscles (thumbnail sized) under the shoulder blades that keep them retracted and your shoulders back.

    Find a good Physical Therapist and they can show you a whole ton of good exercises for these things.