So my shoulders roll forward and my upper back slouches. Also, I took this “pencil test” where you hold two pencils and see which way the faced. The more the pencils faced each other the bigger the problem. I didn’t do so well.
My understanding is that it’s because of a dominance of chest and front shoulder muscle over rear shoulder and back. My question is, how do I correct this? I know I’m suppose to row more but should I put more emphasis on upper back rowing or middle back rowing?
Rowing is good, but will only go so far. Also add some face pulls and wall slides, and some external rotation with bands, cables, and light dumbbells.
Post a picture taken from the back and one from the side without a shirt on. There are several factors which lead to forward shoulder posture.
[quote]Dan Bojar wrote:
Post a picture taken from the back and one from the side without a shirt on. There are several factors which lead to forward shoulder posture.[/quote]
I don’t think he needs to do that. Unless your a chiropractor.
I would also recommend doing rows. Concentrate on sticking your chest out and keeping your shoulders back. Some flys will stretch your pecs out too. Make sure your gaining some strength but start light to practice your form.
What do you bench and what do you row/chin?
You have the same problem I have. So far deadlifts and rows have helped me correct this problem somewhat.
[quote]Dan Bojar wrote:
Post a picture taken from the back and one from the side without a shirt on. There are several factors which lead to forward shoulder posture.[/quote]
I don’t have a picture to post unfortunately.
[quote]Brant_Drake wrote:
What do you bench and what do you row/chin?
[/quote]
Not very much. I’m barely passed body weight bench pressing. My chin is actually stronger than my bench, which isn’t saying much. However I don’t think this situation has to do with lifting so much as it has to do with a lot of time spent on the computer and not standing up straight.
Thanks for the tips though guys. I’m already doing rows and deadlifts and I’ll add in the face pulls and wall slides.
[quote]bluestreets wrote:
However I don’t think this situation has to do with lifting so much as it has to do with a lot of time spent on the computer and not standing up straight.
Thanks for the tips though guys. I’m already doing rows and deadlifts and I’ll add in the face pulls and wall slides.[/quote]
Have you read the articles Deconstructing Computer Guy? also Neanderthal No More? They will prob help point you in the right direction with regard to fixing things up.
Make sure you are regularly performing pectoral stretches, this and adding muscle to the upper back will help. Chins, rows, face pulls, scap pushups, external rotations, and prone trap raises should help beef up your upper back.