Problem with hand naturally turning in.

tempest501

So I have been training for about 18 months now and I would say 12 months where I actually knew what I was doing =D. Its all going great except I have noticed i have developed an issue where if i stand naturally with hands at my sides they turn inwards (hope that makes sense). I have also noticed it is affecting my training when it comes to biceps/triceps at least i think it is.

Anyone know how I fix this or what may have caused it?

chrisdavey

Sounds like excessive internal rotation of the shoulder. If you have more pressing that pulling it's possible that the chest is overdeveloped compared to the back.

Do you do many chest stretches?

Do you sit at a computer a lot?

I make sure that I do at least one "pull" for every push in the same plain e.g. bench press and bent row, chinup and overhead press.

Additionally, lighter weight db reverse flys to target the rhomboids (as lats quite often take over with heavier compound movements)

Also, db internal and external laying rotations and stretches. Haven't got a link but check Eric Cressey's website for a LOT of info re shoulder mobility.

watto1980

If you have your hands by your side and the backs of your hand face forward, you might have a postural problem, likely rounded shoulders.

You can correct these postural problems with a good routine. It takes a bit of time, I had the same problem but I had an elevated shoulder too because one shoulder was more rounded than the other - probably from over the years using a computer mouse too much I reckon.

I have been working hard to correct my postural / muscular imbalances and have had great success over the past 4-5 months. I always stay mindful to keep good posture when using the computer / walking / standing / sitting to compliment the routine. It's tough at first but after a while it becomes second nature and the results come.

The weird part was when I first started this routine, I always had this little niggling pain in the side of my neck that immediately went away. That was the only relief I had, there were lots of connective muscles that must have contracted in my mid-upper back that caused me a fair bit of pain for the first 2-3 weeks of beginning the routine, but they are good as gold now.

I got all my info from this guy - http://www.thepostureguy.com/

He does charge if you want personalised services, but he gives all the information you need for free. I even emailed him and asked him some questions and he answered almost straight away. Pretty nice bloke. In saying that though, there would be heaps of other support out there for postural improvement routines for specific problems.

tempest501

I have a desk job so that does not help , I have not done as much stretching. I think my push pull has been ok as been following this routine at the moment:

http://www.t-nation.com/free_online_article/sports_body_training_performance/totalbody_training

Is there a good site with what stretches to do to correct this issue?

tempest501

I must be blind totally missed the link you guys posted lol, I will check them out.

tempest501

How do I find the info on that postureguy website, all I seem to find is links that direct me to pay for online therapy?

watto1980

I think I put my email address and he sends you links to different parts of the site and a zip file with all different exercises for different problems that he demonstrates in private YouTube videos.

If you didn't want to do that you can probably find another way to the information by searching some of his stuff on YouTube and then looking in the video description for the website link.

That video has some information on rounded shoulders:
https://www.youtube.com/watch?v=8wzr1GTZvZ4

That links to exercises he recommends for correcting shoulder rounding (link found on YouTube video description):
http://www.thepostureguy.com/shoulder-pain/correcting-common-posture-deviations-shoulder-rounding/

heybales

If it's not muscle imbalance as suggested, here is some other stretch ideas.

https://www.youtube.com/watch?v=c2uVtX44nfg

You might also look at the order of your routine, if the push stuff is wearing you out, you may not be doing as much weight and development of strength on the pull stuff.
Perhaps put the pull stuff higher in routine so it gets most of the energy.

tempest501

Thanks guys, I really appreciate the info. I have not been great with my stretching so I am hoping its that and posture. I am also doing yoga to help as I have probs at l5 and 6 which my doc is recommending surgery for(stupid back). There is some nerve impingement there. So I am trying all this stuff in the hope of correcting it myself as really don't want surgery . I think my whole back and hamstrings are tight too so I hope if I fix posture and get more strength in my core and lower back I can fix things.

gweneddk

Thanks guys, I really appreciate the info. I have not been great with my stretching so I am hoping its that and posture. I am also doing yoga to help as I have probs at l5 and 6 which my doc is recommending surgery for(stupid back). There is some nerve impingement there. So I am trying all this stuff in the hope of correcting it myself as really don't want surgery . I think my whole back and hamstrings are tight too so I hope if I fix posture and get more strength in my core and lower back I can fix things.

If that's the case I would think you'd want to work with a trainer specializing in rehab or correcting issues of this sort rather than trying to go for it on your own/with some internet advice.

watto1980

Thanks guys, I really appreciate the info. I have not been great with my stretching so I am hoping its that and posture. I am also doing yoga to help as I have probs at l5 and 6 which my doc is recommending surgery for(stupid back). There is some nerve impingement there. So I am trying all this stuff in the hope of correcting it myself as really don't want surgery . I think my whole back and hamstrings are tight too so I hope if I fix posture and get more strength in my core and lower back I can fix things.

If that's the case I would think you'd want to work with a trainer specializing in rehab or correcting issues of this sort rather than trying to go for it on your own/with some internet advice.

Yeah I think that sounds sensible. You might need to seek the advice of a specialist to help identify the best course of action. The advice I gave worked well for me for what sounded like a similar problem but I don't have any back (or other) problems that I needed to consider. Might be worth coughing up a few bucks for a specialist rather than making a mistake and hurting yourself.

bostonwolf

How do I find the info on that postureguy website, all I seem to find is links that direct me to pay for online therapy?

go to mobilityWOD.com and search for the body part you want to correct. You will get a ton of videos that will show you exactly what to do.

tempest501

How do I find the info on that postureguy website, all I seem to find is links that direct me to pay for online therapy?

go to mobilityWOD.com and search for the body part you want to correct. You will get a ton of videos that will show you exactly what to do.

Thank you that's brill, started a class called body balance and also doing yoga stretches at home. Fingers crossed lets hope it helps. Also going to use the site you linked for some extra stuff.

bostonwolf

The guy who runs the site also has a book called "How To Be Supple Leopard" that is excellent, but you can get buy just fine using the video demos on the site.

For the record, if it hurts A LOT you are probably doing it right. Some of the things he has you do are exquisitly uncomfortable if you aren't used to them.