Lostboy saidI have tried them and have no idea what other articles there were.
i found it... kyphotic posture. Now i can get some sleep.
1.) Correct your kyphotic posture.
That means no more rounded shoulders, caved in/overly tight chest, forward head posture, and weak lower middle traps. Take a look around you the next time you are in the gym or really anywhere in public. Ideal spinal posture should allow you to drop a plumb-line beside any individual that would bisect his ear hole and shoulder joint and would line up directly with the greater trochanter of the hip (basically on the pants' side-seam). For most people, however, if you lined that plumb-line along the pants' seam, the shoulder and especially the ear would fall far in front of the line. Such misalignment is often due to poor posture habits not only at work (desk-typing posture) but also driving, eating, and especially working out. How do you ever expect to fully and correctly work your chest muscles (and I know that the majority of you want to!) with your shoulders caved in front of your chest and thus doing the majority of the work?
I recommend investigating your upper-body posture and, if you are rounded forward, beginning a daily regimen of stretching your chest, lying over a stability ball or foam roller to mobilize your spine more towards a normal curve. Simultaneously, work on strengthening and shortening your lower-middle traps with a daily warmup set of dual single cable pulldowns, focusing on scapulae retraction and endurance holds. These simple movements daily will do wonders for your body comfort, your joint stability and protection, and your balanced strength training. For those of you who are extremely kyphotic I recommend doing two or three back/pulling exercises for every push/chest exercise.