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  Click here to go to the first staff post in this thread.   Thread: Best stretches and exersizes for rounded shoulders/ poor posture

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    Puppy Kunce

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    Default Best stretches and exersizes for rounded shoulders/ poor posture

    After many years of heavy pressing, and not enough equal pulling back work, I have tight pecs and front delts, and they pulling forward.

    I have dominant upper traps.

    i have started training my back differently, but was after some specific stretches, and mobility movements to help my rear delts and upper back pull back.

    i have recently bought some bands, as I understand a lot of this work is done with them.

    cheers





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    Default Best stretches and exersizes for rounded shoulders/ poor posture

    I would do a heap of rows. My preferred is seated cable rows and chest supported rows. Also chins and deadlifts.
    Last edited by Bazza20; 24-11-2014 at 02:56 PM.


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    Rows and pull ups. I've found that if you rep out with an underhand row, you'll feel it in your lower traps/middle back.


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    ^I like like what Barry is suggesting.
    Also consider full-body routines for 6 months working the larger muscles first.

    Squat pull push, as opposed to Squat push pull, using farmer's as a finishing exercise...keep the push in there, just focus on evening up the strength around the joint.


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    Farmers walks are just a good all round posture corrector.


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    YOLO Kunce Jungnaut has made a donation to the forum!

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    ..unless you're carrying the load with poor posture
    Hidden Content
    ♥ Thrusting into a bitch pad near you
    FOREVER ON SPREAD


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    Quote Originally Posted by Jungman View Post
    ..unless you're carrying the load with poor posture
    you wont last long


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    Puppy Kunce

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    Already doing all of the above, minus the full body workouts.

    i have got the major muscle groups covered, just was hoping for some con current release stretches for front delt/pec and mobility stuff.

    my back workout is mostly rowing based movements with varying grips etc, then pull downs (too heavy to do chins at moment) then either rack pulls or reads to finish.

    i see a few guys in my gym doing scapula contraction work between sets of chest with bands, and I want to try this as it will help me set my scapula for the pressing movement. Whilst I am big, I have always had technically poor form/ technique.

    i also want to improve all of the stabiliser muscles around the shoulder.

    has anyone had this particular issue?


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    Puppy Kunce

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    Quote Originally Posted by Silverback View Post
    Farmers walks are just a good all round posture corrector.
    Is this walking with heavy weights in each hand?

    i guess you need to focus on shoulders back and down?

    i
    had previously used these for traps and forearms (as I had poor form and structure)


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    Stretches and mobility stuff will do bugger all.


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