Help with Slouching/rounded shoulders

elisabeisme

I need some help with exercises to address my rounded shoulders / slouching. I get that unattractive " thick neck" look from bad posture. After some reading, I think the problem may be either weak back, weak core, weak shoulders or some combination. I've had this issue all my life.

I believe I may also have overdeveloped pectoral muscles relative to my back. When I'm measured for a bra fitting, the chest measurement above my boobs would suggest a 38 band, but the measurement below my boobs on my ribcage is actually 33 band. I can do regular military push ups, but can't even manage one pull up.

Can anyone suggest some exercises to help? I'm open to any category of exercise. My current exercise regime consists mostly of strength training (body weight/kettle balls/dumbells), jogging, and occasional swimming.

Shari325

Interested in responses.

GetSoda

exercises:
let me ups
pull ups/chin ups
pendlay rows
weighted neck extensions
deadlifts
face pulls

mobility work:
shoulder dislocations
thoraic foam rolling
banded shoulder distractions

ewjones195

my Physical Theraist said I need to strengthen my core becasue I have the same issues. Mine related to a shoulder injury. Your core supports your entire body including your shoulders.

LolBroScience

exercises:
let me ups
pull ups/chin ups
pendlay rows
weighted neck extensions
deadlifts
face pulls

mobility work:
shoulder dislocations
thoraic foam rolling
banded shoulder distractions

This in additional to DB Pullovers & Front Squats. Anything that forces Thoraic Extension. Also, some rear delt work will help

elisabeisme

@GetSoda - some new ones in there that I hadn't heard about. I just looked up videos for these recos and am especially interested in face pulls and let me ups. I can't do a pull up yet so a let me up looks like an interim exercise that might help me get there.

Also, i hadn't really thought of the mobility/stretching angle. I was thinking that I needed to strengthen opposing muscles, but maybe it's also about loosening the tight shoulder/chest muscles.

GetSoda

@GetSoda - some new ones in there that I hadn't heard about. I just looked up videos for these recos and am especially interested in face pulls and let me ups. I can't do a pull up yet so a let me up looks like an interim exercise that might help me get there.

Also, i hadn't really thought of the mobility/stretching angle. I was thinking that I needed to strengthen opposing muscles, but maybe it's also about loosening the tight shoulder/chest muscles.

Yep. check out mobilitywod. I think he calls the condition 'doucehbag shoulders'
I actually had this issue with my left but not right shoulder. The banded distractions helped the most.

elisabeisme

I recently added deadlifts to my routine thinking they would help so I'm glad to see those on your list. right now, I'm doing double suitcase deadlifts with kettle balls. I can only lift about 70 lbs right now (which is pathetic for a woman my weight) so it's easier to do them with kettle balls because i can do them in the less crowded section of the gym. once I get a bit stronger I'll have to switch to the bar. If you compare that to the fact that I can bench press over 100 lbs (decent for a woman my weight), my body is definitely out of alignment!

elisabeisme

@lolbroscience - dumbell pullover looks interesting too. looks like it works back and stretches shoulders at the same time.

zillah73

A lot of good suggestions. Only thing I can think to add is yoga. I am a sloucher and yoga has been teaching me to realign my body, keep my shoulders back and improve my posture. Plus it's just fun and challenging.

holothuroidea

With weights-

Deadlifts
Dumbbell rows
Presses
Olympic lifts (cleans and snatches)
Bench press

With equipment-

Pull ups/chin ups
Ring rows
Rowing

No equipment-

Bear crawls
Planks
Push ups (and modifications)
Down dog to cobra

ninerbuff

Bent over rear lateral raises. Direct work on rear shoulders helps to "pull" them back.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

elisabeisme

is "rear delt" and "rear shoulder" the same thing?

Raynne413

I read an article that helped me a lot with that problem. If you sit a lot or have a desk job, tight pecs and/or front of your shoulders can pull your shoulders forward. Good stretching can help with that. Just stretch the front of your chest by joining your hands behind your back, like this:

pweaver25

exercises:
let me ups
pull ups/chin ups
pendlay rows
weighted neck extensions
deadlifts
face pulls

mobility work:
shoulder dislocations
thoraic foam rolling
banded shoulder distractions

BOOM!! Have the same problem...Face pulls and stretching have helped. Really try to focus on proper posture standing and sitting. Sucks

SarahRea32

I have the same problem. I've been recommended to incorporate these exercises into my usual routine
- lat pull-downs
- seated rows
- pull-ups (I do assisted with a band or an assisted pull-up machine)

and lots of stretching throughout the day. I also do pilates once a week and have a set day for a range of core exercises to help support my back generally. It seems to be helping.

Good luck!

ninerbuff

is "rear delt" and "rear shoulder" the same thing?

Yes.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

elisabeisme

@zillah73 - are there any specific yoga poses you think have been more helpful to resolve your rounded shoulders? or just yoga overall? I like the idea of yoga and Pilates but there are so many different subtypes and poses that it is kind of overwhelming to know where to start.

one "aha moment" I'm getting from this thread is that flexibility is a necessity for a good physique and not including flexibility training in my program has been a huge oversight.

ninerbuff

one "aha moment" I'm getting from this thread is that flexibility is a necessity for a good physique and not including flexibility training in my program has been a huge oversight.

I wouldn't say it's a necessity (since there are lots of people with great physiques who lack flexibility), but it is a necessity if you're trying to do some of the stretches that are advised.
Like anything else, if repetition is applied and the body is taught a habit (purposely pulling torso up straight and shoulders back) it can happen.
IMO, some of the best postures in the world belong to ballroom dancers. Check one out even when they aren't dancing.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

KimLee76

Peeping

zillah73

@zillah73 - are there any specific yoga poses you think have been more helpful to resolve your rounded shoulders? or just yoga overall? I like the idea of yoga and Pilates but there are so many different subtypes and poses that it is kind of overwhelming to know where to start.

I couldn't pinpoint any one in particular. My instructor might be able to say specific poses that are good for it, but honestly, just sitting and standing in front of a mirror in the yoga studio I become conscious of my slouching and make the effort to straighten up. In that sense, all of it helps me. I would imagine that a lot of the backbends are helpful – camel, bridge, cobra, fish. Even things like downward dog help me to put my shoulders on my back and improves my posture.

elisabeisme

thanks zillah.I went to my second Pilates mat class last night and I also bought a yoga video to do in the evenings. At the class, the teacher kept reminding me to pull my shoulders out of my ears. I can see how going to the classes is really going to help me "feel" what proper posture feels like.

I think that incorporating the various tips I've received here into my fitness routine is really going to help. Thanks so much MFP gang. Great advice all around. This was really helpful!

elisabeisme

I wanted to come back to this topic to say an extra thank you to everyone that gave me suggestions. It's been about 6 weeks and I can already begin to see a difference from implementing some of these changes. The things I've changed are:

- increased back exercises (especially lower back)
- added some shoulder isolation exercises
- added a weekly Pilates class to help with my core
- swapped out some running for swimming (especially freestyle) in my cardio
- focus on lifting my diaphragm and pulling my shoulders back/down when walking

I also learned a term called "upper cross syndrome" on a thread from @stroutman81 that seems to apply.

I do still need to get better at stretching and really should be doing my yoga DVD on a more regular basis so there is room for improvement. But, overall, I am pleased that I seem to be seeing a positive difference.