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rounded shoulders
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You are currently reading a thread in /fit/ - Fitness

Thread replies: 67
Thread images: 12
>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.
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>>35945946
push your chest foward
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>>35945970
Ok now let's try to get an answer from someone who's not a complete retard. Anyone?
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i have the same problem :(
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>>35946116
lulz
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>>35945946
hit upper back
rack pulls are good
work with resistance bands
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>>35945946
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
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Rounded shoulders help with hiding the gyno.
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>>35946116
are u really this stupid or is this just bait?
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Had gyno, got surgery, still have the gyno hiding shoulder position.

The ride never ends
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>>35945946
more rear delts and upper back work
less chest and front delts
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>>35946178
seconded with thoracic spine mobilizations.
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>>35945946
Strengthening the muscles in your back will correct this imbalance and pull your shoulders back into their natural position.

>>35946116
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.
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>>35945946
stretch chest and traps and do loads of rows
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https://www.youtube.com/watch?v=IKc6hwPvsHg
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can we make this a general posture thread? my legs are tight as fuck, how do I fix that? My Achilles tendon feels really short
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>>35946409
Slowly stretch after your workouts. Hold your stretches for 20-30 seconds each. After a couple weeks you should see noticeable changes in flexibility.
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>>35946464
what kind? Just trying to touch my toes?
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>>35945946
OHP and chest flys really helped fix my computer shoulders
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>>35946409
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
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>>35946474
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
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>>35945946
Facepulls. I wish I had started doing them earlier.
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>>35946116
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
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>>35946116
Don't bite the hand that feeds you, Quasimodo
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>>35946700
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
>>35946612
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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
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I have this mixed with Anterior Pelvic Tilt.
Good info in this thread on the shoulders issue, but what can we do about APT?
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>>35946892
deadlifts
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>>35945946
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.
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>>35946958
Why would you walk around like an italian guy asking a question
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>>35946782
tl;dr: If you want good posture you better fuck your pec
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>>35945946
>>35946958
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.
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>>35947047
You can also put something underneath your shoulders while lying down and then remove it once you get the hang of it.
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Face pulls are supposed to help in addition to helping out with rear delts
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>>35945946
I see a chiropractor and got mine fixed. Been seeing him every month for 2 years.
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>>35946237
I rounded growing up because i thought it hid my gyno but all it did was make me look like more of a beta pud
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>>35947206
This, I have learned to wear my gyno proud.
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>>35946983
It's the best case scenario. Whatever it takes.
right babe?
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>tfw i have the same long, thin, and crooked neck like that guy
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>>35946941
deadlifts rekked me, is there truly no other way
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>>35947252
stop being a pussy
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>>35946982
underrated post
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>tfw first thread you started people actually helped each other.

thanks brahs
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>>35948213
this picture always makes me so happy
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>>35947252
Do you want your shitty pussy shoulders fixed or not?
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>>35946116
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My mum used to whack me over the head when she saw me doing it. Worked pretty well. Get your flat-mate/gf to do that.
> inb4 I'm a hikki
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>>35947242
Shrugs nigger.
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I round my back and my shoulders droop forward,
I have the perfect otter bod but my posture is shit.
What are some god tier things i can do to fix it.
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>>35947196
> going to a baby killer
Top kek
>>
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>>35945946
Work out the opposite muscles. More face pulls, more rows, possibly shrugs. Stretching and foam rolling.

Source: I have the same thing.
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>>35948711
read thread 1xf
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>>35946748
https://www.youtube.com/watch?v=HSoHeSjvIdY
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>>35948751
Seemslikeacoolguy/10
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>>35945946
Is this the reason my front delts are meaty as fuck but I can hardly feel my chest when pressing?
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>>35947127
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.

>>35947196
>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.
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>>35948815
It might be that you put your elbows too wide. Try tucking them in and screwing your shoulderblades into the bench as your benching position.
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>>35945946
This is why bench press is a useless meme lift. The majority of males who lift are stupid enough to actually do this shit.

OHP and dips are the way to go
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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.
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>>35945946

how about back work like rows, pull ups, face pulls... ?
>>
Years of sleeping on my side have done this to me as well
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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
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I got a standing desk and it helped a ton.
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>>35949253
complete bitch lift

do power cleans
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do it the way boot camp does it

shoulders back, chest pushed up to the sky
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>>35949281
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
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>>35945946
Do you work a lot on your upper back/rear delts/traps?

Develop those nicely, and it should even you out.
Thread replies: 67
Thread images: 12
Thread DB ID: 515225



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