I had very bad posture for many years, it’s cured now since I exercise regularly but I still have rounded/ slightly turned inward shoulders. It’s prob partly genetic but if you know exercises/ stretches that could help with it please let me know. (First post btw)
>>77148588>inb4 wall angels, pec stetches and other memeryPosture is a chain. Trying to fix one link in isolation is pointless unless the entire chain is evaluated, preferably by someone who knows what to look at.I spent literal years trying to fix my exaggerated thoracic kyphosis: stretching, strengthening, rolling, mobilizing etc. Then I realized I also had anterior pelvic tilt and severely inhibited glutes. When I fixed that, my mid/upper back magically fixed itself.
>>77148588There is nothing genetic about malformed injured and therfore tight/ artificially shortened pecs from "pec" motions like bench or dip. Costochondritis from bench makes pecs tight and tight pecs act as if they were constantly flexed rounding shoulders and flexing thoracic.
>>77148610Did you start at the pelvis and work up? What was the fix for the anterior tilt?
>>77148627>Did you start at the pelvis and work up?I didn't need to work up, fixing the pelvis position made the rest fall in place by itself. It was a center of mass problem.>What was the fix for the anterior tilt?Waking up the glutes and transversus abdominis.
>>77148665Which glute? Transverse isn't postural muscle, abs are, u're an idiot. Rounded shoulders is causes by bench and injured from it pecs >>77148617 in sternal area
>>77148700>Which glute?All three.>Transverse isn't postural muscleIt's a deep core stabilizer. Core stability influences pelvis stability, which influences center of mass, which causes compensations down the chain.>u're an idiotNo u>>Rounded shoulders is causes by bench and injured from it pecs>implying there can be one and only one cause for any given postural imbalance>implying all the hyperkyphotic, nerd-necked desk jockeys became that way from benching too muchI don't want to call you fucking retarded, but were your parents related?
>>77148610Unironically I've always been impressed by how good female gym goers postures are. My theory has always been their emphasis on glute work and their stretching actually gives them a really athletic gym build. Men could probably learn from that
>>77148588when you stretch your pec minor.Do this in a mirror>take arm one at a time>protract arm>retract scapulaarm should now be awkwardly at your side like zombie arms almost.now>while holding the retracted scapula in place gently lift up your arm to get into pec minor stretchIF your scapula protracts at all, you have winged scapula to some degree and in general scapular weakness. Most people with shoulder issues have this.Practice it again and again.Keep practicing until you feel the muscle cues.Now>do everything, but step back into the nearby doorframe of the bathroom and gently place your arm on the door frame for pec minor stretchthis is the important part, you must ramp into the stretch. if you go for pec minor off the get go with weak scapula you'll lose the stretch which leads to hyper mobility of the front capsule as you're basically stretching the shoulder/arm.Gently lean into it, hold the scapula, fucking hold it. hold it. hold it. hold it.Once you feel the muscle cue, stretch the pec minor. Accent this by pressing gently with your other hand against the shoulder capsule on the front to help stop hyper mobility.Hold this for stretch to 4 different sets at 30 seconds. do this again the next day same thing.Eventually the masterclass if to be able to do this and slightly turn your chest away from the stretch, with the final motion also turning your head the opposite direction of the stretch also.congrats, that is the full rom of the pec minor.Every single muscle or tendon involved has completely been stretched and any other dysfunction is completely unrelated to your chest and should be considered.
>>77148765Thank you very much, I will give this a try
>>77148588Strengthen the muscles on the back half to pull shoulders back. DeadliftCable rowFace pullReverse fly
>>77148765>>77148837>>77148809That guy is insane btw.
>>77148867>>77148872So u give up bitch chat gpt?meine:>>77148837>>77148617>>77148700
>>77148892>So u give up bitch chat gpt?>meine:How did you know you were the insane guy?>wait a minute that one wasn't me
>>77148837>Transverse stabilizes "core" by compressing intestines and shitHow else do you think lumbar spine is stabilized if not through intra-abdominal pressure? Why the fuck do you think you need to brace before lifting heavy shit?>it does not pull on spine like abs doAbs don't attach to the spine, you absolute fucking retard.>Wrong, its the maximus and lower part of it pushing pelvis forward in hip extensionI'm not sure what you're trying to say, you illiterate faggot, but your pelvis shouldn't be "pushed" anywhere during hip extension. If it is, it's a fake extension coming from the lumbar spine, not the hip joint.>incoherent ramblings about injured pecs99% of people with round shoulders have never benched in their life, you inbred cunt.
>>77150436>abs pulling on pelvis and ribs with opposition of multifidusand lower gluteus maximus:>>77150436>cunsult the image bot - it is the unused with bad posture hip mobility i am talking aboutand abs: >>77147334>all supposed abs movements are LATS tugging on extended lumbar spine clenched with PSOAS cramp, and since lats are that much stronger it's PSOAS, they overlap and make a bridge span out of spine>so to get tension into ABS alone you need to have relaxed lats>https://www.youtube.com/watch?v=ho7L5KkGo2M&pp=ygUOem9tYmllIGNydW5jaCA%3D [Embed]>this position arms farther back, roll towel and shove it under lower back - your abs are already in tension, now feel your rib-cage pulled down to pelvis, that's abs flex, but lats will still want to take over & psoas will still want to do the job for abs, u will find yourself shaking, so wiggle arms protracting em alternating as if u tried to reach for something - this relaxes stretched lats and abs are now alone to perform the motion, u should feel spine pressing on towel and your legs should stay completely dormant, 5, 10, 20 seconds max of this isometric hold will get u sixpack absand actual good posture shrugs i also invented: get tension in rubber hooked low in front of you, tuck chin extend thoracic, knees straight feet parallel, pressure through the inside of the front of the sole, the push hips forward with glute max and abs flex and only then lift shoulders up and slightly back with slightly bent elbows - like beginning of upright row
>>77150673>>77150554>>77150448please just fuck off you annoying shizo
>>77148872(you)
