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Old 01-01-2014, 03:14 PM   #1
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Default Rounded Shoulders - Pec Stretching, Tight Arms & Lower Trapezius tightness?

Rounded Shoulders are an issue for me right now, I think from it's from a fair amount of shoulder pressing, and upper trap work. I think it is causing a lot of tension in my neck and traps as I find it hard to relax them.

I saw a video Elliott Hulse just released on this issue, and it was saying that could also be one reason why my arms aren't growing as they should be, or at least appearing like they aren't growing. He says the tightness in the arms, shoulders and neck, and then outwards through the arms. Basically saying all of the tightness and shoulder rolling could be from that? I don't know, just something I saw.

Pec Stretching & Lower Trapezius development are apparently what I need to do to help it, as well as strengthening the rotator cuff. Have any of you guys been through this issue? It isn't painful, but when I relax it does round over a bit. Do any of you have any experience with this or any advice? A bit weird really, my chest isn't that developed though my shoulders are compared to other things I feel, but it was a lot of work load on them in the past.

Thanks in advance!


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Old 01-02-2014, 07:25 AM   #2
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Stretching is fine and very useful.
My suggestion would be to work on bringing your back up though. Deadlifts, T-Bar rows etc..
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Old 01-04-2014, 04:56 PM   #3
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Stretching is fine and very useful.
My suggestion would be to work on bringing your back up though. Deadlifts, T-Bar rows etc..
Yeah I am working on bringing up my lower traps to compensate for that, and also my back. I do quite a bit of back work but since I have added in straight bar pushdowns (For lats) I'm feeling a bit better.

I will keep doing it, I have never stretched my upper body to be honest, so it probably is a good idea to do that now!
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Old 01-04-2014, 09:46 PM   #4
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Doing Facepulls daily as a warmup really helped my "forward lean"
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Old 01-05-2014, 11:38 AM   #5
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Doing Facepulls daily as a warmup really helped my "forward lean"
Is that every day when you say daily? Just workout days? Or is that just on upper body days? I know it might be an obvious and naive question based on your response, but I just want to make sure.
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Old 01-05-2014, 01:12 PM   #6
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I was doing it daily just for mobility work but now it's just mainly on upper body days. I use a set of resistance bands when I do it
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Old 01-06-2014, 03:11 PM   #7
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I was doing it daily just for mobility work but now it's just mainly on upper body days. I use a set of resistance bands when I do it
Thanks dude!! I will keep doing them and see how I get on! I'll do weighted on my workout days and band on my non workout days!

Thanks!
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Old 01-08-2014, 12:35 AM   #8
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I am not sure I understand what you are saying exactly, but it sounds to me like you are describing being rounded over forward or hunched over forward from your front delts and pecs being much stronger than your rear delts and rhomboids or middle back.

If that is what you are saying, I discovered I had the exact same problem and have been working to correct it for a while now. It is an ongoing thing. My "back" muscles are much weaker than my "press" muscles and I used to slouch or hunch over for years if not decades.

For me it was a posture problem. I needed to learn to stand up straight, chest high, etc. I also needed to strengthen those muscles so I could stay that way.

I used to do Face Pulls, Raises, Interior and exterior rotations, pullaparts, dislocations, reverse flys, yoga, and some other things 3 times a week, as well as some sort of row 2x a week as well as stretching after pressing no matter what to get that somewhat corrected.

Now I do some of those things on Pressing days, but I still do them and my back has still not caught up with my front so to speak. I can bench 275, but only row maybe 205, I can press almost bodyweight OH but can barely do 2 pullups for example.

I say this not to confuse you, but to say you seem to be worried about this muscle or that muscle. What you maybe should focus on is to get your body back in balance.

What that means is to start with posture, strengthen those muscles that are hindering good posture, and then emphasizing your back muscles so that they have a decent chance at puling against your front muscles that seem to dominate.

Hope that made sense, and hope it is helpful. PM me if you want more thoughts on this. And I am dreadfully sorry if this was not what you were talking about or wanted advice on. It was a little unclear as to what exactly you wanted.
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Old 01-25-2014, 04:11 PM   #9
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For me it was a posture problem. I needed to learn to stand up straight, chest high, etc. I also needed to strengthen those muscles so I could stay that way.

I used to do Face Pulls, Raises, Interior and exterior rotations, pullaparts, dislocations, reverse flys, yoga, and some other things 3 times a week, as well as some sort of row 2x a week as well as stretching after pressing no matter what to get that somewhat corrected.
I say this not to confuse you, but to say you seem to be worried about this muscle or that muscle. What you maybe should focus on is to get your body back in balance.
What that means is to start with posture, strengthen those muscles that are hindering good posture, and then emphasizing your back muscles so that they have a decent chance at puling against your front muscles that seem to dominate.
Hope that made sense, and hope it is helpful. PM me if you want more thoughts on this. And I am dreadfully sorry if this was not what you were talking about or wanted advice on. It was a little unclear as to what exactly you wanted.
THat's exactly what it is! Posture! When I started lifting I wanted big broad shoulders, so I pressed a lot, and even though I wasn't eating so didn't grow it rounded me over. I know my rear delts are underdeveloped, so that is having an issue, but I am doing Face Pulls in all workouts and doing it with a band every day to strengthen too, as well as rotator cuff andother shoulder mobility exercises on my workout days. Thanks for the response dude, I will PM you now!!
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Old 03-31-2014, 01:01 PM   #10
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Doing Facepulls daily as a warmup really helped my "forward lean"
Agreed. Facepulls and/or band pulls are excellent for pulling back the scapula and correcting rounded shoulders. Also, lying face down on a stability ball and doing rear delt raises more so that at the end you are forming a "Y" with your upper arms and torso rather than a "t" helps to strengthen the mid traps which also helps with posture/pulling the shoulders back.

These were really helpful for me as my shoulders were rounded and I had trouble with subacromial impingement. These exercises were prescribed for me in physical therapy.

Eric Cressey addresses alot of these issues very well with some of his YouTube videos.
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