Hi, what are some exercise you would recommend to open up the chest to help with rounded shoulders and for winged scapulas. i suffer from both, not in serious way like in the pic but when im bare chested i always have to remember to “force” my shoulders back, and i had these conditions since i can remember. Im planning on getting back at the gym after a 3 months stop and im looking for some exercise to include in my new routine. Thanks in advance :)
Face pulls, bent over rows, back extensions, good mornings, and inclined dumbell shrugs.
You want to focus on strengthening the muscles up and down the spine.
Deadlifts.
Is this for real? Sorry i cant get if its true or not or how it can be related haha
The form required for deadlifts basically requires you to stand up straight. It’s actually helped me personally to get a better standing form.
Definitely have someone explain and help you with your form though. It can be hard to tell for an inexperienced person if their form is good, and bad form is risky when deadlifting.
The weight doesn’t even have to be that high, it’s all about learning the proper form, which helps you realize a better posture.
In addition to exercises, remember to focus on your posture when sitting, standing, and walking. Stronger muscles won’t help if your posture is still bad.
Of course, i always try to sit as much straight as i can haha
Get a well fitting back pack.
Put in enough weight that you feel it. A textbook is usually enough.
Wear it all the time.
It will remind you to stand up straight and it works your abs too.
Horizontal shoulder pulls - basically any form of rows. checkout exrx.net and focus on traps, rhomboids and lats.
Some people just have winged scapula though and exercise wont fix it.
Don’t hit your pecs too hard with pushups or bench press as it’ll have your pecs pull your shoulders forward.
thanks a lot, definitely i’ll check it out :) guess i’ll have to ditch my dream of big pecs haha
