Shoulder blades sticking out

crevtion
crevtion Posts: 72 Member
in Health and Weight Loss
I wanted to know if anyone successfully managed to 'hide' their sticking out shoulder blades and improved their posture? Is it possible to 'push them in' with building up straight in the upper body? Or am I just stuck with this forever now?

When i stand up my shoulders are pretty rounded- years of sitting in school, slouching and carrying bags on one shoulder :(( .

I'm a 22 year old female. 54kg 164cm and otherwise in shape. I just never really trained specifically for this and really want to focus on it now. I hope it's possible to do!

Replies

  • Buff_Man
    Buff_Man Posts: 623 Member
    Definitely possible. Patience and perseverance. Yoga and strength training will help you build up those muscles that will support your posture. You need to get into the habit of walking around with your shoulder blades pulled back and down. You can practice with your back against a wall, try and get your shoulder blades flat against the wall. Your chest will naturally come up and then you can pull your stomach in a little to support it also. It'll feel uncomfortable at first and will take time to build it up.
    Training wise you want to focus on core strength and back strength, so pulling exercises. Start slow and build it up 👍🏼
  • MidlifeCrisisFitness
    MidlifeCrisisFitness Posts: 1,106 Member
    ^^^^^
    And >>>. Row. Rear delt work will help.
    Also assisted pull ups.
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    You’ve gotten two answers from men, which is great, but I feel like women’s bodies are a little different here.

    Mine used to be horrible and are much better now. Any full body strength routine will help, along with reminding yourself to stand straight. The main thing is, just pulling your shoulders back and doing stuff like rows doesn’t target the source of the problem, at least for me the problem was standing sway backed. So strengthening my core helped with my posture which in turn helped the shoulders. The cues which helped me (do this in front of a mirror so you see what it feels like when you are standing straight) are: 1) hide your rib cage. Meaning, don’t flare your ribs out, brace like someone is going to hit you in the stomach. Then: 2) show me the logo on your shirt. Pretend you are wearing a logo shirt and pull your shoulders back, push your chest out as if you are trying to call attention to the logo on your shirt. Stand like you are pretending to be a superhero!

    A lot of people with flared shoulder blades when they try to pull their shoulders back and stand straight react by flaring the rib cage, which is the opposite of what you want!
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    crevtion wrote: »
    When i stand up my shoulders are pretty rounded- years of sitting in school, slouching and carrying bags on one shoulder

    The muscles that internally rotate your shoulder are tight so they're pulling your shoulders inward.. so release them by doing this stretch hourly for 30 seconds. Use a reminder app or timer, since you'll forget to do it hourly.

    Strength training helps a bit, but posture requires little strength - it's low-intensity and requires consistency. Best thing to do is to practice good posture all throughout the day.

    For strength training, just follow any good, full-body program that includes rows. Dig around the pinned post and you'll find a list of programs.

    All of this applies to females, males, and non-binary genders. :+1:

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