Upper Back and Shoulders

Discussion in 'Fitness & Nutrition' started by Raithan, May 20, 2008.

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  1. Raithan

    Raithan :wackit:

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    Ok, simple question for you guys..

    I have HORRIBLE posture and it's getting annoying constantly having stiff neck and shit.. what would be the best exercises you guys would recommend for fixing horrible upper back posture? As in, I round my shoulders forward and jut my chin forward without even realizing it until I'm like "Ow.. why am I hurting? Oh yeah. Duh"

    Shrugs? Single Arm Rows? Bent-Over BB Rows?

    Open to anything, really..
     
  2. slurpster

    slurpster FLESHY FLAP VALVE NAVIGATOR OT Supporter

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    face pulls did wonders for my posture.
     
  3. Doog

    Doog New Member

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    I have the same issue.


    I read an article on, i think, tnation called "evolve your posture" its a program of stretches. Let me see if I can find it for you.

    shit, cant find it. the corner stone stretches were:

    reverse supermans

    ham stretches

    door jams
     
  4. LuciferBowels

    LuciferBowels New Member

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    stretch your legs alot. Work out your core/lower back. Stand with your back against the wall and make sure your shoulders and head are touching
     
  5. Doog

    Doog New Member

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  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    The biggest thing is the 23/1 rule. What you do during that 1 hour in the gym can't offset what you do the other 23 hours of the day. So you have to correct your posture as much as possible throughout the day. As far as training goes, you have to strengthen what is weak (lengthened) and stretch what is tight.

    [​IMG]
     
  7. knucks

    knucks Active Member

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    face pulls?
     
  8. slurpster

    slurpster FLESHY FLAP VALVE NAVIGATOR OT Supporter

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  9. Raithan

    Raithan :wackit:

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    I know it too.. and it's so freakin hard remembering not to slouch like that, but I can only sit with a correct posture for a few minutes before it's painful..

    As for that chart.. too many big words. That'll take some googling.
     
  10. knucks

    knucks Active Member

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    no i know what they are, it was more like a "i think you should try face pulls"
     
  11. Skeletor

    Skeletor Guest

    -pushups, face pulls, shrugs several times a week, when I first startd out I did them as a warmup to any upper body day... don't push yourself to the max on them just warm up and focus on good form.

    -personally deadlifts helped a lot in learning to keep my spine straighter and gaining necessary strength in weak areas. experiment with your form until you get it down right.

    -foam roll foam roll foam rolllllllllll

    -stretch hip flexors a lot

    -core strength in general... decline situps worked for me last year, I stopped doing drect core training and I think my posture is a little shittier cause of it. Front squats are probably what's keeping me afloat at this point.
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    situps make your posture worse, shrugs too
     
  13. Skeletor

    Skeletor Guest

    even overhead shrugs? lower trap shrugs?
     
  14. BigDickJenn

    BigDickJenn New Member

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    If youre slouching your shoulders you need to work out your back more. The posterior deltoids. Reverse flys, wide grip row, etc.
     
  15. Skeletor

    Skeletor Guest

    chest/shoulder stretching can't hurt either
     
  16. slurpster

    slurpster FLESHY FLAP VALVE NAVIGATOR OT Supporter

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    gotcha, i thought it was kinda odd you asking that kinda question.
     
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