Rounded Shoulders, Hunched Forward Back? Lifting Wrong?

  • ChilaxinJOCK0...

    Posts: 1513

    Oct 30, 2009 1:28 PM GMT
    To start off, my "rounded shoulders" or "hunched back" isn't extreme by any means. What kickstarted this was two-fold. First, seeing myself in the mirror at the gym, I've noticed my posture isn't what it should be, and two, for years when I started weight lifting, like a lot of others, I focused on my anterior deltoids and pectorals, giving little attention, and sometimes, even neglecting my back. That hasn't been the case for years now, but I've decided to give extra attention and focus on my back, posterior deltoids, etc.

    Could It just be the shape of my back or is their a way to correct this? Have I been lifting wrong?
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    Oct 30, 2009 3:10 PM GMT
    I'm not a big guy, but I have gotten compliments on my posture. I would say more back will help, but also, in all lifts, focussing on a firm core, both abs and lower back. A properly arched lower back and putting shoulders back and chest out feels much more comfortable when lifting.
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    Oct 30, 2009 3:23 PM GMT
    also, do all your exercises with good straight posture and holding your shoulders back and standing up straight. e.g. when you do curls for your biceps make sure to keep your back straight, shoulders back, and chest out while bringing the weight up. i slouched a lot before. doing this helped fix it.
  • bchbum

    Posts: 161

    Oct 30, 2009 3:24 PM GMT
    Balance and flexibility man.
    Work the front, must work the back, and you also need to work on Flexibility ie: do some yoga.
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    Oct 30, 2009 3:27 PM GMT
    I´ll come and work on you ... oh go on let me... pweeese icon_wink.gif

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    Oct 30, 2009 4:05 PM GMT
    Most men overwork their chest (pectoralis major/minor) and neglect the muscles of the upper back (scapular stabilizers). The muscles of the chest and upper back work together to create balanced posture. If there is imbalance, it creates a forward bent posture

    First, stretch your pectoral muscles. . Stand in a doorway with both arms on the doorframe (shoulder at 90 degrees/elbow bent at 90 degrees- kind of like field goal uprights) and lean forward into the doorway keeping your back straight. You should feel a mild to moderate stretch in your chest. Hold 30 seconds and repeat 3x.

    Second, focus on strengthening the muscles of your upper back which act like antagonists to the pectoralis muscles. Lat pull downs (to the chest not behing the neck), reverse fly, and cable resisted shoulder external rotation (keeping your elbow touching your side and bent at 90 degrees, rotate your arm outward against LIGHT to MODERATE resistance).

    Third, work on strengthening your core. Lots of ways to do this with stability balls, plank exercises, functional training, and on and on.
  • ChilaxinJOCK0...

    Posts: 1513

    Oct 30, 2009 5:02 PM GMT
    thanks guys! that helps a lot....im just hopin that i dont have slight scoliosis or somethin
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    Oct 30, 2009 7:37 PM GMT
    I was hunched over, not from "pec tension", but from a seriously over-developed back. Starting to even out now that my chest is taking off, but now even my sleeveless shirts aren't fitting over my upper body.
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    Oct 30, 2009 9:27 PM GMT
    ChilaxinJOCK09 saidthanks guys! that helps a lot....im just hopin that i dont have slight scoliosis or somethin


    It would not be a scoliosis- that is a lateral curvature of the spine. It would be considered a kyphosis which leads to a hunchback posture.

    Scheuermann's disease is a dysfunction of the spine that results in an excessive kyphosis of the spine. However, it typically manifests itself during adolescence. You can read more about it here:

    https://health.google.com/health/ref/Kyphosis
  • ChilaxinJOCK0...

    Posts: 1513

    Oct 31, 2009 12:11 AM GMT
    eww...well i hope it isnt kyphosis. I think that my back is very developed tho, i have pretty big traps and stuff...Hmm weird, ima definately start stretching my chest out a lot more