Bad Posture. Weak Back

i'm also too embarrassed to tell that guy don't have the money for his help. He had even said I would get a discount for it.
This means i can't just go to him and ak for help. He already told me that I should use the machines.

At this point just assume the gym has all the machines in the world and if they don't I'll just say.

Okay no

Please reply to this so I know you'll actually take this advice

I'm a physical therapist and I can give you a general protocol for fixing your issue of daily stretching and light weight work to work muscles around the scapula

On mobile so ignore typos or shorthand (if I say strengthen scapula or something similar, I mean scapular muscles, obviously not the bone, etc)

>>42747252
OP here. What advice can you give? I read that for scapular i need to stretch to fix before I strengthen to prevent/protect.

>>42747241
and by PT I meant Personal Trainer. orgot about Physical therapists, my bad.

The member of staff specialised in fixing posture and said I owuld get results in 3 months. (This part was just him advertising, but he wasn't suepr big about it. Just passed me a card and said everything I've listed.

He was busy with another client. He watched me try and dead lift and also had helped me perfect my form for bent-over dumbbell rows (same advice)

https://www.youtube.com/watch?v=jEy_czb3RKA
https://www.youtube.com/watch?v=wYREQkVtvEc
watch these OP
>scapular winging
Loop up scapula push ups, buy a resistance band and do face pulls and rear delt flyes

>>42747377
Hey I'm on a plane about to takeoff but check back in three hours if I don't get a reply out before then, I'll start writing the protocol now, and I know you meant PT as in personal trainer but you need physical therapy bruh

>>42747406
Google first, ask me questions after

Warmups

Open books
Cat camels
Threading the needle

Stretches 30 seconds, 3 times each. That's for each side of the body if it's not one you do at the same time

Pec stretch (one arm, doorway, lying on a ball, do two a day but feel free to rotate stretches)
Overhead doorway shoulder stretch
Trapezius stretch
Levator scapulae stretch
Back extensions over foam roller

Strengthening 3 sets of 10, ideally work up to 1 set of 30

T's with 2lb weights
HYIs
Scapular traction (scapular raises) (5 lbs)
Serratus push-ups
Scapular pull ups

Key exerxises imo, use a resistance band otherwise no more than 5lbs on a cable machine

Lat extensions
Rows (focus on not using your traps at all)
W's
Internal and external rotation

Should take 45 minutes once you get a good routine going. Please do ask questions, people who lift end up doing this stuff after a couple years to stay injury free, better to practice now and never get injured and know how to treat when you inevitably do get back/shoulder injuries

>>42747592
I won't be available for a a good 10 hours but ill check ASAP, appreciate it

>>42747688
Thank you si much. Noted.

>>42747688
How often should I do this? Can I do it in conjunction with other workouts?

>>42747846
Before, do it daily if possible, minimum 3-4x/week, and once the problem is managed--never fixed--you'll be able to figure out how to do it as needed.

Do this before other workouts, and stretch some more after esp. if using the pulling muscles shoulders traps pecs