Hunched over shoulders...

[wesley90]

I believe there was a post about this earlier, but I cant find it...anyways...My shoulders are hunched over as a results of too much bench pressing (I guess?)...Are there any specific exercises that can help roll my shoulders back?

Thanks.

 

[BiggT]

Thats common, lol......very common......people and their obsession with flat benching, lol........It is most likely due to the fact that your mid and upper back are weak in comparison to the muscles responsible for bench pressing...try Barbell Rows, Deadlifts, and Jump Shrugs, do the olympic lifts if you know how to do them right, snatches in particular will do wonders for the mid-upper back, stableizing the bar for snatches tightens up the back.....if you're uncomfortable with the full or power versions, you can simply do high pulls with various grips........however I am just typing as I think here.....my advise is to start basic and really hammer the rows and increase the weight progressively, and use good form, not the typical bodybuilder form that looks like you're having a seizure, but allows you to row with 4 plates, so who cares, lol........... hope I was helpful.

 

[Whiskey]

biggt is right on. When I started out I had the same problem. alot of rear delt and upper back work did the trick for me.

Whiskey

 

[medicj]

My man has that same problem. I always wondered what it was from. I always assumed it was carrying heavy packs on his back or something(he's been a Marine for 10 years). He also has this thing with his hands .... it's like if he puts his fingers all the way straight, his hands are uncomfortable.Any ideas(SAVE THE JOKES, PLEASE!!!!I know this one could be really easy for jokes, but try to control yourself).Please?

 

[medicj]

My man has that same problem. I always wondered what it was from. I always assumed it was carrying heavy packs on his back or something(he's been a Marine for 10 years). He also has this thing with his hands .... it's like if he puts his fingers all the way straight, his hands are uncomfortable.Any ideas(SAVE THE JOKES, PLEASE!!!!I know this one could be really easy for jokes, but try to control yourself).Please?

Come on, guys. NONE of u know what I'm talking about? With the claw hands?

 

[Mr_Sinister]

Well there are scapula specific exercises and therapy that I've done to help my posture and alleviate pain in btwn the shoulder blades:

1. Get a foam roller tube or PVC pipe, set it on a mat or carpet and lay on top of it w/ your midtraps+rhomboids. Then roll back and forth along the area. This is very therapeutic and should give you a nice loose feeling along the scapula.

2. Do some Reverse flies, you won't be able to tack on the weight, but you really don't need to. Work with high reps, your mid back will be sore tomorrow. And you will notice some better posture and new thickness after a few weeks.

3. In addition to rows, add Kelso shrugs. These are shrugs that are performed at different angles from a regular shrug. Try behind the back shrugs, shrugs while lying face down on an incline, shrugs on a rowing machine (pull with the scapula, don't bend the arms too much), and shrugs on a lat pulldown machine and/or pullup bar.

 

[Scotsman]

Come on, guys. NONE of u know what I'm talking about? With the claw hands?

He's shortened the muscles in his forearm so that they pull the fingers part way closed. This and be corrected with lots of stretching by grabbing the fingers of one hand and pulling them back to pull on the forearm flexors. Hold this for 10-20 seconds then do the other hand. Repeat this a couple of times a day. The muscles need to be stretched back out, it is going to be uncomfortable/ slightly painful.

Cheers,
Scotsman

 

[JL_204]

Ive had this problem too. I used to be obsessed with flat bench.

I quit benching for awhile and did alot of BB rows to even it out.

 

[medicj]

He's shortened the muscles in his forearm so that they pull the fingers part way closed. This and be corrected with lots of stretching by grabbing the fingers of one hand and pulling them back to pull on the forearm flexors. Hold this for 10-20 seconds then do the other hand. Repeat this a couple of times a day. The muscles need to be stretched back out, it is going to be uncomfortable/ slightly painful.

Cheers,
Scotsman

Thanx for the response. I will tell him. He might actually listen if I tell him I found out from a man. He tends to blow me off when I talk about muscle stuff.

 

[bignate73]

stretch your chest, lats, both protract your shoulder girdle
work exercises that focus on scapular retraction

 

[d-dub]

It has already been said, but hey - horizontal rowing

 

[wesley90]

What exercises work scapular retraction?
Thanks.

 

[bignate73]

rows, face pulls, kelso shrugs (chest supported shrugs)

 

[NorgePrecision]

Come on, guys. NONE of u know what I'm talking about? With the claw hands?

It is not comfortable for me to outstretch my hand either. My gf always makes fun of me because I tuck my thumb under my fingers and curl them over it. That is the relaxed position for me. I don't know if that's good or bad, but it could just be genetics.

 

[coolcolj]

read all parts and apply!

http://www.t-nation.com/readTopic.do?id=472224

good stuff, filled with exercies such as scapular pushups that will fix up your posture and thus your cuff/shoulders

part 5

http://www.t-nation.com/readTopic.do?id=535872