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trying to improve my girls posture with weights!

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freak_in_cage
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2005/07/24 15:35:59 (permalink)

trying to improve my girls posture with weights!

hi,


my girlfriend has had a poor posture since she was younger, caused by sopecific resting positions in dancing, her shoulders are quite hunched forwards.

she goes to the gym a lot anyway, so i told her to stop all pressing movements (chest & shoulders) and concentrate on rows, chins etc to pull her shoulders back by strengthening the muscles.

however, her traps have started to develop more than she wants, and she blames this on the rows. i suggested performing cable pullovers instead.

2) what are the best exercises to bring her shoulders back, without overly exercising her traps?

1) i am, presumably, doing the right thing by trying to improve her posture?!
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    skinnyjoe
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    RE: trying to improve my girls posture with weights! 2005/07/24 18:32:58 (permalink)
    Rear delt movements?
    #2
    symzie
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    RE: trying to improve my girls posture with weights! 2005/07/24 19:21:55 (permalink)
    If she won't do chins or rows how about reverse flyes. Also stretching the pecs and anterior delts will help
    #3
    ice_mach
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    RE: trying to improve my girls posture with weights! 2005/07/24 19:37:41 (permalink)
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    kinkymisspinky
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    RE: trying to improve my girls posture with weights! 2005/07/25 01:14:28 (permalink)
    Shrug rows might help her pull her shoulder blades back and down. Also stretching out her chest etc.

    Doing her rowing on a decline would help minimise her trap involvement. I do lots of decline rowing and decline shrug rows. Set it up in a powercage - all you need is a plank of wood with a bit screwed into both ends so it doesn't slip off the safeties.
    #5
    warrden1
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    RE: trying to improve my girls posture with weights! 2005/07/28 05:48:20 (permalink)
    These workouts may help some, but I would think this is more of a muscle memory thing. Muscles do what you tell them to do, so even if she does the workouts but continues to use bad posture her muscles will recover and conform to how she she holds them with bad posture. She'll have to force her self to use good posture until it becomes habit. Just a guess though. Tell her to concentrate on sitting and walking with her chest out.
    #6
    Jack The Lad
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    RE: trying to improve my girls posture with weights! 2005/07/28 18:15:43 (permalink)
    Posture problems like you describe are usually set in the form of lack of muscle control and muscle weakness. These are hard to overcome by gross movements like rows etc. They are surely worth doing but if the control of the muscles involved has been lost then she needs to get it back by doing specific exercises which isolate them and using light resistence initially (or static resistance) to avoid the larger muscles taking over - which they may have got used to doing for years.

    It would be worth seeing an expert in muscles like a physio or chiro etc who will be able to look at her movement and spot things like the scapula rising too much during a shrug or whatever and work out how to get the control back.

    She also needs to be convinved about it all and continuously try to depress and pull back her shoulders without straining. She needs to accept constant reminders from you since it is very hard to do it on your own.
    #7
    freak_in_cage
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    RE: trying to improve my girls posture with weights! 2005/07/28 19:28:52 (permalink)
    ok, thx for the replies everyone!
    #8
    Entz
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    RE: trying to improve my girls posture with weights! 2005/07/28 21:56:03 (permalink)
    Squats and overhead presses helped my hunched shoulders. Its holding the barbell that makes you streighten out imo.
    #9
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