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12

Wide pull-ups Source: This blog. I can't believe nobody has mentioned this yet. The muscle that gives the overall appearance of 'broad shoulders' is the 'Latissimus dorsi' or your 'lats'. Wide pull-ups are a great exercise for targeting this region as well as your shoulders (deltoids), arms (both biceps and triceps), and forearms (from gripping the bar). ...


11

Another option for building your shoulders is the Shoulder Press. Front Raises will also help build your shoulders. To build any muscles, it's important to do a variety of different exercises that target different muscles in the same area. As @Adam pointed out, military presses and exercises that target large muscle groups is critical to building ...


10

Taken from here: Standing Military Press The military press is in league with squats, deadlifts, and bench presses as one of the mandatory exercises for all serious weight lifter. If you are not overhead pressing you are not really lifting. This is the ultimate compound pressing exercise for your shoulders. Video


9

The rotator cuff group is comprised of four muscles, commonly referred to as SITS. Supraspinatus, Infraspinatus, Teres Minor and Subscapularis. Most of these serve to rotate the arm, although the Supraspinatus is responsible for abduction (movement away from the body) of the upper arm. Caveats - All of the exercises listed should be done with light weights ...


7

Join a dragon boat team! Seriously, if there is a dragon boat paddling team in your area, consider joining it. I paddled for several years, and every person who started paddling and came to practices regularly grew broad shoulders, even if they started scrawny. It's an amazing full-body workout, and results in much stronger shoulders, abs, lats, and other ...


6

I would recommend routinely doing the Diesel Crew shoulder rehab protocol and the associated shoulder warmup. The rehab protocol is good as both prehab and rehab for a shoulder that is causing pain due to muscle imbalances. There are good exercises in the protocol that address the external rotation, as well as many other uses you're probably not thinking ...


6

It looks like you have some surface blood vessels that popped. It's not life threatening or something that would prevent you from working out, but common causes for it are: Compression Pinching Both The location of the marks leads me to believe that you have the bar on your neck and not on your back. This will put more stress on your neck than it is ...


6

I had the same problem a few weeks ago when I was looking to make my routine a bit more well rounded. At the moment I am doing: Pike Press, depending on how you do them, they may have more focus on your chest than on your back. Compare them with Pike Push Ups. The closer your feet are to your hands the more focus you get on your shoulders, so both ...


5

In order to use your hips to get your legs up, they need some opposition. This means all the muscles all the way up to the bar have to be active and involved in some way. Simple check is, if you feel your entire trunk equally involved, oblique muscles working just as hard as your center line, you have enough shoulder activation. If it feels like you're ...


5

It's correct form. If your elbows are too much out, you are risking injury of front shoulder and shoulder joint. By placing elbows closer to rib cage, triceps is taking more load (from shoulders). 45° or lower is considered safe zone. If you want to try some of bench press modifications, you could try to place wrist much closer (putting load on triceps), ...


5

There's a few stretches you can do to help your shoulder flexibility: shoulder dislocations pec stretches foam rolling This article on prepping for the overhead press also has some good mobility/stretching exercises that will help you. So yes, there's a lot you can do, and flexibility is important to having good form. Just a note on hand position on ...


5

Back exercises (lateral pull downs, deadlifts, back extensions, planks - make sure you work the opposing muscle - your abs and chest) will definitely help your posture. I used to never work my back and after I did a lot of my friends have said I look "taller". Honestly, I attribute the majority of that to working out giving me a lot of confidence which made ...


4

I'm in the same boat as you in regards to self-esteem, and occupation, I was told seeing a chiropractor will help with posture. Besides aligning your spine and telling you what your posture should be like, they also have exercises that you perform at home to help your muscles adjust to your natural posture. Most health insurances cover up to 12 ...


4

I've found overhead presses to be a poor way to fix a programmer's hunch. Pulling exercises like barbell rows and pull-ups have helped me much more in that regard. Since any program for you should include both a push and a pull, you should probably omit the overhead press and use that time for mobility work instead.


4

I think the most versatile shoulder exercise is the handstand push-up (HSPU) or a variation of it. The benefit of this movement is that no equipment is required. I understand that as a personal trainer, your clientele may not have the ability to perform this exercise, so there are quite a few options for scaling based on the fitness level of the trainee. ...


3

The wide grip requires that your shoulder have full range to abduct and externally rotate. Limitation from tight muscles or from weak scapular stabilizers can cause an impingement at the shoulder joint, so it may or may not be a pinched nerve. To find out what you actually have and to get a good exercise program to correct it, you should see your doctor ...


3

I would recommend the book "Never Gymless" for someone in your situation, imo it is the resource for training without equipment. It has 100s of equipment free exercises for building all aspects of fitness including strength. Some of the exercises are listed below. Strength Exercises: Pushups, Diamond Pushups, Clapping Pushups, One handed Pushups, Pike ...


3

If your current fitness/strength level is low, then my suspicion is that you are experiencing muscle cramps due to increased demands. There are a few things I would suggest for rehab: First, deal with the cramping. Yes, massage works, and many massage therapists have special oils that really help the muscles to relax. If you can't afford the massage ...


3

Considering you just started doing pull-ups and your first episode of muscle soreness came a day after your first exercise, what you're experiencing is most likely Delayed Onset Muscle Soreness (DOMS). DOMS typically comes about after you do a particularly strenuous activity or an activity that your muscles are not yet accustomed to. Most people react just ...


3

What worked for me: Deadlifts and squats. (Pullups wouldn't hurt.) Getting beastly strong in your back and shoulders will A) make keeping proper posture easier, since it'll take a smaller amount of effort from bigger, stronger muscles and B) give you awesome practice, since deadlifts and squats require a strongly locked-in shoulders-back position. ...


3

If you have the muscles already developed, then you just need to continue to consciously make an effort to activate them when they should be activated. It sounds like you are also in the third phase of the example that I cited on Dancing and the core. You just need to keep it up so that it becomes second nature to you as well. I must confess, as a ...


3

If you suspect you have a muscular imbalance in your shoulders, the better course of action is to attempt to correct the imbalance. Look at the EXRX list of exercises for the posterior deltoid for exercises you can safely perform. This will help strengthen your shoulder girdle through the full range of motion. If you are concerned for your shoulders, be ...


3

I'm going to caveat this answer by informing you I am not a physical therapist. The routine I'm linking to is from the American Academy of Orthopedic Surgeons: Rotator Cuff Shoulder Conditioning Program. Some high points are: The rotator cuff needs to heal. If your client has pain dealing with any of the exercises outlined, don't do them. Strengthening ...


2

One unexpected thing that worked very well for my trapeziums was carrying a heavy backpack during my University days. I had a business-styled backpack with a flat back, with firm, comfortable and thin belts that would use the clavicle as hook and place all the weight from the backpack on the shoulder, which I believe wasn't designed for the heavy load I ...


2

I suggest you check out Kelly Starrett's Mobility website. He has a doctorate in physical therapy and focuses on the type of issue you are complaining of. He has posted a bunch of videos on how to improve flexibility of various joints. Besides stretching in various ways, he suggests rotating elbows inwards to stack the bones and muscles properly.


2

“How long does a dislocated/subluxated shoulder continue to improve in terms of stability and range of motion” That depends on the amount of damage sustained in the dislocation - ie was the labrum, or capsule and/or supporting ligaments torn away or just stretched. There are degrees of instability and different directions of instability. It also depends ...


2

From Stumptuous.com, a recommendation for the disabled to get to the gym. The description lacks specifics but may be useful regardless: For the record: I’m a 32 year old woman with multiple sclerosis. My experiences are, of course, bound by the particular quirks of my own crippled body and may not always be representative of yours So, why hit the ...


2

Based on the information in your post, and particularly with the fact you talked to your PT and he gave the green light, there is nothing to prevent you from training at the gym. The challenge is figuring out what you can do. In this answer I'm going with the presumption that the balance problems has to do with strength and muscular stability rather than ...


2

I find it really hard to believe that you have a meagre 15 minutes each day to exercise. If that is the case, you should take a serious look at moving around your schedule to allow more time, at least half an hour to 40 minutes. Stay up later, prepare meals in advance to reduce time spent cooking, etc. Before I explain some things that I do without ...


2

Personally, unless you have a known deficiency or need to strengthen them for a specific reason, I would just let your normal training take care of them. They are ancillary muscles for most movements (Which means accessory or helping muscles), and their primary function is to stabilize/rotate the upper arm, mostly by keeping the head of the humerus in place ...



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