I would like to use one of these exercises to help strengthen my back, in conjunction with stretches in my chest and shoulders to help correct my rolled forward shoulders ('computer posture'). Of these two, which is more appropriate for that purpose?
asked Sep 14, 2015 at 17:09
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wide grip pull ups are bad for your shoulders– Rob SterachCommented Sep 15, 2015 at 0:36
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Also see, I have extremely bad posture, what can I do for additional overall posture info.– BackInShapeBuddyCommented Sep 16, 2015 at 10:34
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1 Answer
Horizontal rows are generally better for correcting posture in deskbound workers.
You should be looking to strengthen your rear-shoulder muscle-groups: Trapezius, scapular deltoid, rhomboids, scapular retractors.
Any sort of horizontal row where you keep your elbows high will do the trick. In addition, try any of the following:
- Face-pulls
- Reverse-fly
- Rear-deltoid raise
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2Hmm....interesting that the core wasn't mentioned at all. I would have presumed that a lot of people with posture problems have weak core. Commented Sep 14, 2015 at 18:49
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1@Kneel-Before-ZOD What about the back isn't the core? Commented Sep 14, 2015 at 19:25
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It is; however, it seemed that the upper back and shoulders were the focus of the discussion. Being a dr in the field, I'd defer to him; however, I was simply surprised the stabilizing muscles weren't mentioned. Commented Sep 14, 2015 at 19:36
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2@Kneel-Before-ZOD - How would strengthening the obliques, abdominals or erector spinae (All the common "core" muscles) help the shoulders and upper back area?– JohnP ♦Commented Sep 14, 2015 at 19:38
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1@JohnP Hmm....interesting. My perception was that weak lower back allows people to hunch forward in order to use a desk or a stable position for support. That, and the muscular imbalance of overdeveloped frontal region. Commented Sep 14, 2015 at 20:02