I have a geek back. You know the type, shoulders rolling forward and shoulder blades sticking out a bit (nothing dramatic though). Right now I’m training with an emphasis on back (doing chins and rows) and the ratio of sets for back/chest is about 3:2. I’m starting to see difference and the geek back is slowly vanishing.
Apart from training, should I bother with some kind mobility work? What works best for my situation?
Plus a question about stretches. Right now I don’t stretch my back at all. Should I? I obviously do quite a lot of chest stretching.
I think you’ve got a pretty good idea of the biomechanics at play here, and you’ve made a good start.
Yes, you should stretch the back and traps. While you are seeking stability in certain parts of your back remember that other parts (levator scap, traps for a start) will probably be quite tight. Some massage might help get the ball rolling, too.
I would also throw in scap push-ups, pushups, face-pulls and shoulder rotations (external rotations to begin with, then progress from there). Do those in the higher rep ranges and do them often.
While I didn’t neglect these exercises completely, I didn’t do enough of them and I’m paying for it right as we speak.
There are some excellent articles on T-Nation addressing shoulder mobility if you haven’t seen them yet. From memory, Mike Robertson wrote the more notable articles.