exercises to losen up shoulders

Discussion in 'Fitness & Nutrition' started by Mitchj, Nov 1, 2009.

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  1. Mitchj

    Mitchj OT Supporter

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    Ive been noticing of late that my left delt is beginning to pull forward slightly, instead of doing anything about it i just attempted to increase my bench as much as i could and hope it would fix it. Well it didnt.

    Relaxed it sits slightly higher than my right, and seems to feel like its trying to pull foward.

    Any ideas how i would fix this?
     
  2. tantrum

    tantrum New Member

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    How often/ do you work your rear delts, like with reverse flies or face pulls?
     
  3. Mitchj

    Mitchj OT Supporter

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    ive always tried to do my rears with flat cable rows, and horizontal chest supported rows, just trying to isolate them. Think some rear flyes would bring this in order?
     
  4. GTR

    GTR New Member

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    do back exercises?!
     
  5. Neo22

    Neo22 OT Supporter

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  6. Balzz

    Balzz N54 Elitist OT Supporter

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    Facepulls, chin-ups w/ retracted scapula?
     
  7. CPop

    CPop New Member

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    Get some massage work done. In the mean time, triple whatever amount of rear delt, scapular retraction, and upper back work you do, and stop doing front raises completely. Side raises are fine. Reintroduce front raises 6 months after you think you should be doing them again.
     
  8. tantrum

    tantrum New Member

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    I would do rear flies and face pulls, yes. And tone down other shoulder exercises until things are in order.
     
  9. mandrew

    mandrew New Member

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    I've had postural problems since before I started lifting and though my spine hasn't gotten any straighter my shoulder blade position and strength has improved a ton and I think it's from doing a lot of rear delt work. I like to do at least 2 rear delt isolation movements per week. Face pulls and rear delt flys work great for me... I usually do 4-5 sets on them either doing a couple light sets and then heavy 3x10 or something like 5 x 15 with short rest periods.
     
  10. knucks

    knucks Active Member

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    wait..you thought benching would help your shoulder..? does not compute
     
  11. pollux

    pollux OT Supporter

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    :rofl: i thought so for a little bit at first. bigger chest, push shoulders back. i was so wrong
     
  12. Mitchj

    Mitchj OT Supporter

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    no it wasnt that :rofl: i just thought if i kept lifting it would fix it

    kk ill double my rear delt training every week, see were it gets me :)
     
  13. Mitchj

    Mitchj OT Supporter

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    rightio, i can do that. IS it ok to do facepulls (using the rope) on a flat row bench?
     
  14. SuperChode

    SuperChode New Member

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  15. mandrew

    mandrew New Member

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    that's my favorite way to do them personally... I've been doing standing lately just to mix it up.
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    fuk a rear delt Niger (the country) that shit is not what make your posture gud u fuck n dumb ass
     
  17. kopetzki

    kopetzki Banned

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    lol @ drunk ceaze
     
  18. mandrew

    mandrew New Member

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    rear delt + lower traps + serratus anterior work
     
  19. The Great Deceiver

    The Great Deceiver 21st Century Schizoid Man

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  20. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    rear delt doesn't pull the shoulder girdle back, and serratus is tight with forward shoulder posture

    [​IMG]
     
  21. Hood Moses

    Hood Moses I part the Black Seas...

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    Ceaze what would you recommend to help forward shoulders, since I looked at that and said wtf?
     
  22. .::Rotten Apple::.

    .::Rotten Apple::. OT Supporter

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    :rofl: that 50th post was a long time in the making
     
  23. NUDES

    NUDES New Member

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    Nope
     
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