Will pull ups (palms facing outwards??) or chin ups etc help correct the rounded shoulders and sticking out neck?
Hoping it will help shift my weight more onto my glutes rather than my dominant quads which i hope helps my knees ? If i pull my neck and shoulders back my waistline seems to straighten.
Interested in any exercises for this but bodyweight and light weights would be ideal if possible.
At the moment i’m doing external rotation shoulder exercises and rear delt work but not sure if its enough and dont want to strengthen anything that makes my apt worse so looking for the best workout for this whilst keeping me in shape.
I’m only 43 but starting to think that these type of exercises are good as we get alot older and sit around more. I’m regretting doing all those push ups.
Thanks for any help.
pull ups will absolutely help with posture issues, but remember you need to train ALL the postural muscles.
Your body will always try and compensate, so excessive lordosis will always lead to excessive kyphosis. You cannot correct one without the other, so if you are training the crap out of your upper back to correct your rounded shoulders but neglecting your lower body (think glutes and core) then you’re fighting a losing battle.
and push ups, providing they’re done correctly, are actually GOOD for your shoulders, as they let your scapula move around which trains your serratus. The serratus is an upward rotator, and strengthening those bad boys is a very good idea. It’s unlikely doing loads of push ups has given you postural problems, it’s more likely just your lifestyle (sitting at desks, on sofas etc). Push ups are a problem if you don’t shrug your shoulders forward at the top of every rep (some people call it a “push up plus” but really it’s just the correct to do push ups, but I digress…)
For your upper body, try:
-chin tucks
-YTWLIs
-rows (lots of rows)
-pull ups
-prone trap raises
-external rotations
-prone internal rotations
for your lower body, try:
-hip thrusts
-bird dogs
-plank variations
-stir-the-pot
there’s some great articles on here about posture correction. Off the top of my head “Heal That Hunchback” and another one called “Hips Don’t Lie - Fixing Your Force Couples” are both absolutely dynamite. Eric Cressey also has a whole series of articles here called “Neanderthal No More” which has a full program geared towards posture correction. Check those out.
Hope that helps! Remember, be patient. You’re not going to reverse 43 years of bad posture overnight.
Make sure your form is really good. If you use improper compensatory patterns, you could make things worse. Make sure you’re issues aren’t so bad that they keep you from performing a proper chin/pull up.
Thanks alot people.
Would crab walks be good for Kyphosis and APT ? Been looking at them after finding they work the hamstrings.
I should imagine they stretch the pecs (good) , work the hamstrings (good), rear delts , lats (good???), but not sure if they are overall good for this and if they are which way your hands should point when doing them to make sure the shoulders are pulled back ?
If they are good for it i might do them on the beach here and make an a$$ of myself.
Cheers
For pull ups try using 2 rings or 2 handles that move freely it is nore joints friendly(at wallmart about 90$ i was Lucky got a kit that fits in a doorway on sale 48$).
Also rubber bands used for pilates/rehab about 15$ for 3 color coded, 5 feet long(thera-bands) good for pull apart light can be carried anywhere.
Wish you well.
with good form, yes. Some people exaggerate their bad posture when doing pull ups (overextended lumbar spine/thoracic flexion) which is not good.