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Getbig Bodybuilding Boards => Training Q&A => Topic started by: ShortMonster on January 26, 2010, 03:40:09 AM
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I was reading that posture and rounded shoulders also depends on certain exercises you do.
Ex- After heavy dead lifts I feel inclined to round my shoulders and sloutch a bit. But after strict up right rows, where im forced to flex my lats and concentrate on the contraction of my side delts im standing more up right.
Opinions?
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In the "Just about every question deserves an answer" department: Training the posterior (rear) muscle chain can improve posture quite well. That would be traps, back (including rear delts) and lower back. Add to this rib box/chest pullovers to the mix. Either straight or the bent arm version. Even ab work. Actually heavy DL's (and SLDL's) would be a very favorable exercise for the posture/round shoulders problem, as it strengthens the muscles in question very strongly. Why you slouch after a set is puzzling.
Some BP specialist (guy's who only do benches..with the usual light arm/lateral raises thrown in) can have the slouched forward look. Their backs are usually flat and void of any noticeable muscle . Too much development front and not balanced by equally developed back muscles can cause this. See guys like that walking around malls all the time. With the flaired out lat spread added to impress lesser mortals.
Might suggest shrugs (very the grip from extra wide to close from time to time....gives a different feel/development to the movement) along with wider grip rows (BB/DBs..elbows way out). Followed by heavy pullovers. The bent arm version seems to affect the stretch on my rig box better than straight. Make your own choice. Higher rep squats can affect the rib box (and posture) also by the inducement of deep and heavy lung power.Which, in some cases, can help lift the rib box due to the influence on the muscle attachments. Doing a lighter set of pullovers right after the squats can help even more.
Try getting in the habit of standing straight, holding the chest out and sucking in the ab muscles a bit. Seems to help with the posture thing. (really sounds like I'm talking to a little kid with all this) Good Luck.
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As always, JPM offers excellent advice.
Have you always had some degree of rounded shoulders?
What line of work and/or physical activity do you engage in besides the gym?
Sounds like you may have a touch of Kyphosis.
That’s no immediate cause for alarm – often, symptoms are not that problematic, although there are various causes that can impact the severity and necessary corrective means.
If it becomes more pronounced and you start having low back pains, difficulty breathing, etc., then you’ll do well to have a Dr. check you out.
If interested, here's a little info:
http://www.mayoclinic.com/health/kyphosis/DS00681 (http://www.mayoclinic.com/health/kyphosis/DS00681)
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In the "Just about every question deserves an answer" department: Training the posterior (rear) muscle chain can improve posture quite well. That would be traps, back (including rear delts) and lower back. Add to this rib box/chest pullovers to the mix. Either straight or the bent arm version. Even ab work. Actually heavy DL's (and SLDL's) would be a very favorable exercise for the posture/round shoulders problem, as it strengthens the muscles in question very strongly. Why you slouch after a set is puzzling.
Some BP specialist (guy's who only do benches..with the usual light arm/lateral raises thrown in) can have the slouched forward look. Their backs are usually flat and void of any noticeable muscle . Too much development front and not balanced by equally developed back muscles can cause this. See guys like that walking around malls all the time. With the flaired out lat spread added to impress lesser mortals.
Might suggest shrugs (very the grip from extra wide to close from time to time....gives a different feel/development to the movement) along with wider grip rows (BB/DBs..elbows way out). Followed by heavy pullovers. The bent arm version seems to affect the stretch on my rig box better than straight. Make your own choice. Higher rep squats can affect the rib box (and posture) also by the inducement of deep and heavy lung power.Which, in some cases, can help lift the rib box due to the influence on the muscle attachments. Doing a lighter set of pullovers right after the squats can help even more.
Try getting in the habit of standing straight, holding the chest out and sucking in the ab muscles a bit. Seems to help with the posture thing. (really sounds like I'm talking to a little kid with all this) Good Luck.
lololol
qft
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In the "Just about every question deserves an answer" department: Training the posterior (rear) muscle chain can improve posture quite well. That would be traps, back (including rear delts) and lower back. Add to this rib box/chest pullovers to the mix. Either straight or the bent arm version. Even ab work. Actually heavy DL's (and SLDL's) would be a very favorable exercise for the posture/round shoulders problem, as it strengthens the muscles in question very strongly. Why you slouch after a set is puzzling.
Some BP specialist (guy's who only do benches..with the usual light arm/lateral raises thrown in) can have the slouched forward look. Their backs are usually flat and void of any noticeable muscle . Too much development front and not balanced by equally developed back muscles can cause this. See guys like that walking around malls all the time. With the flaired out lat spread added to impress lesser mortals.
Might suggest shrugs (very the grip from extra wide to close from time to time....gives a different feel/development to the movement) along with wider grip rows (BB/DBs..elbows way out). Followed by heavy pullovers. The bent arm version seems to affect the stretch on my rig box better than straight. Make your own choice. Higher rep squats can affect the rib box (and posture) also by the inducement of deep and heavy lung power.Which, in some cases, can help lift the rib box due to the influence on the muscle attachments. Doing a lighter set of pullovers right after the squats can help even more.
Try getting in the habit of standing straight, holding the chest out and sucking in the ab muscles a bit. Seems to help with the posture thing. (really sounds like I'm talking to a little kid with all this) Good Luck.
always appreciate your posts jpm.
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JPM has forgotten more about real training than many of us will ever learn.
He's one of the best serious posters on Getbig.
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In the "Just about every question deserves an answer" department: Training the posterior (rear) muscle chain can improve posture quite well. That would be traps, back (including rear delts) and lower back. Add to this rib box/chest pullovers to the mix. Either straight or the bent arm version. Even ab work. Actually heavy DL's (and SLDL's) would be a very favorable exercise for the posture/round shoulders problem, as it strengthens the muscles in question very strongly. Why you slouch after a set is puzzling.
Some BP specialist (guy's who only do benches..with the usual light arm/lateral raises thrown in) can have the slouched forward look. Their backs are usually flat and void of any noticeable muscle . Too much development front and not balanced by equally developed back muscles can cause this. See guys like that walking around malls all the time. With the flaired out lat spread added to impress lesser mortals.
Might suggest shrugs (very the grip from extra wide to close from time to time....gives a different feel/development to the movement) along with wider grip rows (BB/DBs..elbows way out). Followed by heavy pullovers. The bent arm version seems to affect the stretch on my rig box better than straight. Make your own choice. Higher rep squats can affect the rib box (and posture) also by the inducement of deep and heavy lung power.Which, in some cases, can help lift the rib box due to the influence on the muscle attachments. Doing a lighter set of pullovers right after the squats can help even more.
Try getting in the habit of standing straight, holding the chest out and sucking in the ab muscles a bit. Seems to help with the posture thing. (really sounds like I'm talking to a little kid with all this) Good Luck.
Thank You bro, that was more then enough information.
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In the "Just about every question deserves an answer" department: Training the posterior (rear) muscle chain can improve posture quite well. That would be traps, back (including rear delts) and lower back. Add to this rib box/chest pullovers to the mix. Either straight or the bent arm version. Even ab work. Actually heavy DL's (and SLDL's) would be a very favorable exercise for the posture/round shoulders problem, as it strengthens the muscles in question very strongly. Why you slouch after a set is puzzling.
Some BP specialist (guy's who only do benches..with the usual light arm/lateral raises thrown in) can have the slouched forward look. Their backs are usually flat and void of any noticeable muscle . Too much development front and not balanced by equally developed back muscles can cause this. See guys like that walking around malls all the time. With the flaired out lat spread added to impress lesser mortals.
Might suggest shrugs (very the grip from extra wide to close from time to time....gives a different feel/development to the movement) along with wider grip rows (BB/DBs..elbows way out). Followed by heavy pullovers. The bent arm version seems to affect the stretch on my rig box better than straight. Make your own choice. Higher rep squats can affect the rib box (and posture) also by the inducement of deep and heavy lung power.Which, in some cases, can help lift the rib box due to the influence on the muscle attachments. Doing a lighter set of pullovers right after the squats can help even more.
Try getting in the habit of standing straight, holding the chest out and sucking in the ab muscles a bit. Seems to help with the posture thing. (really sounds like I'm talking to a little kid with all this) Good Luck.
You said it better than anyone! ;)
Great advice by the way
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JPM Rox! ;D
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...lesser mortals... ;D ;D ;D
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...lesser mortals... ;D ;D ;D
that made me laugh too.. pretty accurate as well ;D