2 posture issues

[crustedfilth]

Dealing with 2 posture issues

1. Shoulders roll forward on me all the time. Could this be weak rhomboids/ lower traps or tight pecs or both?
I don't think my pecs are tight and I don't think my upper back is weak but maybe I just don't know. Anything I can do for the shoulder issue? Maybe a test for mobility in this area?

2. Hams are tight as hell causing posterior pelvic tilt. Can I do anything besides static and dynamic stretching to help this out?

thanks in advance.

[wes]

I like read delt raises (bent over dumbell raise) for the upper back posture problem. They've worked well for me in the past.

Im excited to see how this thread goes cuz Ana is at a desk all day long and could use some help in this area too.

[crustedfilth]

Originally Posted by wes

I like read delt raises (bent over dumbell raise) for the upper back posture problem. They've worked well for me in the past.

Im excited to see how this thread goes cuz Ana is at a desk all day long and could use some help in this area too.

I worked at a desk for 13 years. I think thats where this shit came from.

Thanks wes I'm going to look that move up.

[Jeanette401]

I don't know for sure on the traps rolling forward - however I do know that one of the risks of sitting at a desk all the time is being trap dominant. I had issues last year that basically came down to the fact that instead of the shoulder stabilization muscles doing their job, the traps just took over and did the work for them.

I did lots of thera-band rows. High, mid and low, making sure to draw shoulder blades together. I also got to lie down on a foam roller and fake making snow angels with shoulder blades again going back/together rather than being held forward. The PT had me do a few other things, but those were the main ones.

[Steve]

Originally Posted by crustedfilth

Dealing with 2 posture issues

1. Shoulders roll forward on me all the time. Could this be weak rhomboids/ lower traps or tight pecs or both?
I don't think my pecs are tight and I don't think my upper back is weak but maybe I just don't know. Anything I can do for the shoulder issue? Maybe a test for mobility in this area?

If the shoulders are drawn forward, it's almost always indicative of overactive or shortened anterior shoulder musculature and inhibition or lengthening of scapular musculature.

Working on lengthening the pec major and minor, subscapularis, and even lats can go a long way in correcting the compensation. All the while you should be focusing on corrective exercises that specifically strengthen/target the mid/lower traps, infraspinatus and supraspinatus.

It might also be worth looking at the degree of kyphosis of your thoracic spine. Do you appear to be overly hunched?

In fact, pictures of your posture standing to the side (each side), front, and back would be helpful.

2. Hams are tight as hell causing posterior pelvic tilt. Can I do anything besides static and dynamic stretching to help this out?

Actually tight hams are typically caused by anterior pelvic tilt as the overactive hip flexors (psoas, iliacus, rectus femoris) "turn off" the glutes via reciprocal inhibition. Inactive glutes cause the hamstrings, adductors, and spinal erectors to take over - hence your tightness.

[crustedfilth]

So even if my hams feel tight would the posterior pelvic tilt indicate tight hip flexors?

I have almost zero mobility in the sit and reach test. I can't even reach past my feet.

My back isn't overly hunched and I can get the correct shoulder position but I have to think about it.

[Steve]

I'd really have to see pictures. If you'd like, feel free to email me front back and side views with your shirt off and your arms to your sides.

[wes]

Tips for someone that sits at a desk all day and has been having soreness in the upper back and neck area???

[Steve]

Soft tissue work on the muscles responsible for shoulder elevation and specific strengthening for the muscles responsible for shoulder depression. Also an institution of getting up and moving around 1 or 2 times per hour. Shit, when I'm sitting at a desk long I make it a point to get up and do some wall slides, lat/pec stretches, arm circles, etc.

Also make sure your arm rests, chair and desk are positioned at heights that prevent you from chronically shrugging.

[wes]

Originally Posted by Steve

Soft tissue work on the muscles responsible for shoulder elevation and specific strengthening for the muscles responsible for shoulder depression. Also an institution of getting up and moving around 1 or 2 times per hour. Shit, when I'm sitting at a desk long I make it a point to get up and do some wall slides, lat/pec stretches, arm circles, etc.

Also make sure your arm rests, chair and desk are positioned at heights that prevent you from chronically shrugging.

Thanks Steve. I thought of most of this and ive got a few videos from youtube on stretching, desk yoga and self massage for her to do while shes at work. That along with more exercise and more stretching should help no???

Any other recommendations are much appreciated.

[Jeanette401]

My physio recommended band rows. Put a knot in one of the bands, close it in a door. Set of 20 with the knot above my head, set of 20 with it at chest level, set of 20 at knee level. Morning & evening.

Also snow angels and moving my arms around a lot while laying length wise on a foam roller.

Some other things they had me do - counterweighted 'pulldowns'. Using a bar like you'd use for a lat pulldown, but start with your arms straight and parallel to the floor. Keeping arms straight, lower them to thighs. I think they had me at 20-30 lbs, doing 3 sets of 20. Also did the crossovers - arm coming across the body, 3 sets each side, one at above head, one atchest height, and one at knee level. (These were 3 times a week, not every day.)

The soft tissue work helps a lot as well. I do some trigger point work on myself which can hurt like a mother, but is worthwhile. I've also been known to lean over at 90 degrees in a doorway to get a tennis ball into the upper trap area My neck was actually curving the wrong way with the issues I had, and this seems to have gotten it back into a normal position, even though it still grumbles