Shoulders rolling forward

[jrb1980]

Since I started training with heavy weights I have trouble with bad posture, shoulders rolling forward a bit. I am not really sure how to remedy this. My chest is stronger than my back so that doesn't help much. My RMT wants me to quit lifting on my chest.

Thoughts??

P.S. Yes, I stretch (though probably not as much as I should)

[smuggie]

Do you do any rotator cuff work?

[jrb1980]

No, guess not really. Should I do more of that?

I am pretty clueless when it comes to lifting this way to be honest.

[absolut_blonde]

I saw a good article about this on T-Nation... actually, it was by Eric Cressey, I think.

Found it. Either of these help?

http://www.t-nation.com/findArticle.do?article=315nean2

http://www.t-nation.com/findArticle.do?article=04-004-training

[smuggie]

I saw a good article about this on T-Nation... actually, it was by Eric Cressey, I think.

Found it. Either of these help?

http://www.t-nation.com/findArticle.do?article=315nean2

http://www.t-nation.com/findArticle.do?article=04-004-training
There's also this one:

http://www.t-nation.com/readTopic.do?id=459846

[smuggie]

No, guess not really. Should I do more of that?

I am pretty clueless when it comes to lifting this way to be honest.
You most definitely should be doing RC work.

Here's yet another article:

http://www.t-nation.com/findArticle.do?article=280rotator2

[char-dawg]

Another factor is that most people don't work their scapular retractors enough (if at all).

Get a bench or one of those fitness balls and bring it over to the Smith Machine. (Yes, it is actually going to be put to good use!) Lower the bar till it's about at your waist level, then grab it and put your feet up on the bench/ball so that you're lying prone under the bar (but off the floor). Then try to row yourself up to the bar, getting your chest to touch. If you can't get your chest to touch - easpecially if you can bench your bodyweight - you're likely relatively weak in that area.

Achieving balance throughout your torso is easier said than done. Almost everyone could use some additional work.

[Sportsgirl]

Could it be that her pecs are too tight?

[Eric Cressey]

Nice and simple...

Get in 100 reps of seated rows each week, and do prone cobras twice each day for 30 seconds. Assuming it isn't caused by your hips, it'll work like a charm.

Also, I can't say enough great things about Mike and Bill's Inside-Out DVD/Manual; well worth the cost.

Inside-Out (http://www.1shoppingcart.com/app/?Clk=1583543)

Do some thoracic extensions on the foam roller daily, too.

[jrb1980]

Thanks everyone. I will work at this - cheers.

Much appreciated.

[funnyesq]

Listen to Eric...he da man!

I have Thoracic Outlet Syndrome...created because of the rounded shoulders. In simplistic terms...cuts circulation to my various arteries and veins in the Thoracic Outlet and compresses the Brachial Plexus nerves as it passes near my Coracoid Process. (learn anatomy!).

I do seated rows no matter what as part of my upper body. I do BB rows as well. Everything is a "row" to get my retractors in the back strong!!! They need to overwhelm the force of my pecs drawing my shoulders down and forward. I have made progress but it takes time and patience. It's been 4 months so far and I have seen some improvement.

Posture is the next thing to focus on. Yes, it IS important. If you sit at a computer, get up periodically and stretch, walk around. Watch HOW you sit at that computer. The mantra = shoulder blades down and pinched at all times. You'd be amazed how many exercises and if this position is not the start...you are setting yourself up for problems. A simple bicep curl for me MUST start with my shoulder blades pinched back and KEPT there throughout the range of motion. I have to watch in the mirror for any movement of my shoulder as it tends to want to sneak forward. Can't let it happen. Same with tricep work in some exercises.

One thing that also helps me...is lying on a foam roller length wise to allow the shoulders to drape in the opposite direction. Sometimes I put weights there to help. This is more therapeutic for me if I have a flare up as it seems to release whatever compression may be happening at the moment. That said, I also try to retract the shoulders at that point while holding in my stomach and keeping the back flat...that too seems to help strengthen the area.

Do the exercises and you should be okay. I think the idea of balance between the chest muscles and the back muscles is correct. If one is stronger than the other, there are problems. That certainly is true in my case. My pecs are pulling against the back muscles which are much weaker but getting stronger. My PT asked me to hold off on pec exercises to give my back muscles a chance. One reason I'm not doing push ups, chest presses, and bench presses. The other reason is that these do seem to cause a flare up.

[Blondell]

and do prone cobras twice each day for 30 seconds.
only one 'rep' each time?

[sweetpea_123]

Nice and simple...

Get in 100 reps of seated rows each week, and do prone cobras twice each day for 30 seconds. Assuming it isn't caused by your hips, it'll work like a charm.

Also, I can't say enough great things about Mike and Bill's Inside-Out DVD/Manual; well worth the cost.

Inside-Out (http://www.1shoppingcart.com/app/?Clk=1583543)

Do some thoracic extensions on the foam roller daily, too.


Is this what you mean by a prone cobra?

Lie face down on Exercise Mat, hands by your hips, shoelaces to the floor. Slowly lift chest and arms off the floor with thumbs up and neutral neck. Squeeze shoulder blades together. Hold 30 seconds or less, according to your ability. Rest and repeat.

[donnajo]

stretch the pecs and lats well too. And do the prone cobras that Eric told you about. Also, rowing movements. Pecs and lats are probably tight and pulling the shoulders forward.

[smuggie]

Is this what you mean by a prone cobra?

Lie face down on Exercise Mat, hands by your hips, shoelaces to the floor. Slowly lift chest and arms off the floor with thumbs up and neutral neck. Squeeze shoulder blades together. Hold 30 seconds or less, according to your ability. Rest and repeat.
That is it.