>how into right shoulder posture?
are there any lifts who will help correcting my fucked up shoulder posture?
pic related, i have right, want left.
Ok now let's try to get an answer from someone who's not a complete retard. Anyone?
It comes from muscle imbalances and correcting it is part habit and part strengthening.
Exercises like pendlay rows, face pulls, and deadlifts will strengthen the muscles that pull your shoulders back. Try to assume the position by shrugging your shoulders up, rowing them back, and then pulling them down with your lats. Also imagine trying to raise your sternum to the sky. You'll feel the small muscles in your upper back feeling stiff and tired as fuck. Those are the ones you want to strengthen.
You should also stretch your pecs often. If you want an in depth treatment of this, google "upper cross syndrome"
tl;dr lift and stretch and practice thoracic mobility
Strengthening the muscles in your back will correct this imbalance and pull your shoulders back into their natural position.
Hes not really wrong.
Roll your shoulders back and push your chest out more. Do it all day long. This is called corrective therapy, and its literally the number one thing a doctor or chiropractor will tell you to do.
Stretch and mobility work.
There should be a posture sticky on fit for how many times it's brought up. The answer is almost always corrective exercises and stretches. Just look at whats wrong with your posture and work on the muscles that will correct it.
In OPs case, working on rear delts and squeezing your shoulder blades together when you do rows or pullups will help along with stretching your chest and your shoulders
Stretch what's tight
Calves feel short? Stretch your calves. Hamstrings pulling? Stretch your hamstrings. It honestly isn't that difficult. For specific stretches go onto YouTube and look it up yourself because there is plenty of content that could help you
All the muscular balance in the world doesn't mean shit if you don't make it a neurological habit to maintain proper posture. Make it a habit.
With that said, rows mainly will help, rear delt style. Like a reverse bench press (pulling instead of pushing, but joints practically all at the same angles). Isolations moves I say would be rear delt flyes, isolated scapular retractions (look up Kelso 'rows', lay down with your chest/stomach on a 45 degree or lower incline bench, grab dumbells, you'll likely need straps especially if doing low reps, you'll likely be using heavy DBs and constantly gripping, anyway, retract your shoulder blades letting your arms hang, then let your shoulders slowly protract forward, then shrug back retracting the scapula and hold, no arm movement, just shoulder blades moving forward and back) and external rotations.
Also, stretch chest/anterior deltoid (look up doorway chest stretch, just do that) and maybe stretch thr internal rotators
To add to this with what this guy (quoted below at bottom of post) and everybody else is saying, face pulls are a good move to kill two birds with one stone. It works the rear delts? external rotators and even the scapular retractors a bit. Just be sure to do them PROPERLY. Many people do them almost like a rear delt row up high, which isn't right. It's a very specific movement, you're externally rotating the shoulders and horizontally adducting the shoulder, keeping the scapula locked back the whole time, the cable attachment is almost moving up from about shoulder level to your forehead, be sure to stretch the rope apart and get full external rotation ROM, should not really be using the biceps at all. It's mostly shoulder. Go light for high(er) reps if you have to
I used to have the worst case of rounded shoulders. literally looked like pic related.
I tried to better my posture by being at good posture, but as soon as i lost my concentration even a little bit i just went back to the shitty stance.
Then this one day i fucked my pec on benchpress while doing 1RM and my pec started to hurt like FUCK whenever my shoulders started to round. It allowed me to notice whenever i lost my posture and helped me to have good posture which i still have today
Put your hand to your side and rotate them out, then rotate them back in while keeping this shoulder position. Easy to do this while walking everyday.
For extra credit you can rotate your shoulders lying down on the ground then push your pelvis up as far as you can. One of the best poses you can do to straighten your spine.
You can also put something underneath your shoulders while lying down and then remove it once you get the hang of it.
It's the best case scenario. Whatever it takes.
>tfw i have the same long, thin, and crooked neck like that guy
>tfw first thread you started people actually helped each other.
Work out the opposite muscles. More face pulls, more rows, possibly shrugs. Stretching and foam rolling.
Source: I have the same thing.
This seems like it would fuck up the shit of anyone who is not already somewhat on his way. Like, your average office worker should NEVER attempt this pose.
>every month for 2 years
>got mine fixed
Pick one. You've been giving to charity if you still need further corrections after 2 fucking years. Chiropractors are the biggest snake oil salesmen of our time.
funny you can actually make your body weird with lifting. Like I made my left arm stronger then my right. Left arm I curl normally sitting down right arm I rest it on my thigh then curl.
You can notice somethings wrong when I do pushups and my left arm tricep is doing full range of motion the way while my right arm looks wierd with most pressure going in forearm.
Personally I like this: http://www.exrx.net/WeightExercises/DeltoidPosterior/DBLyingRearDeltRaise.html
Also suppversity did a article on this a few weeks ago: http://suppversity.blogspot.com.br/2016/01/scientifically-proven-fixes-for-your.html
You can increase ROM by doing it on a bench and you can also increase weight.
You can see Ido Portal, who knows a thing or two about shoulders, doing an exercise of close resemblance (2:35 to 2:45): https://youtu.be/W0Wr7HsylE0?t=2m35s