Recently , I record my self doing planks and squats. After I was supposing I am doing them right, I detect that:
during planks: my sholders are directed down and they are making my upper back to appear like a mountain and I dont know what to do with my head
During squats: my upper body is shifted forward and it is rounded
I am not able to go to gym due to my work time, I work from 8 am till 8 pm, so usually I do my workout at moring (6 am). So I have no coach to help me fix this.
Can some one here help me? what should i do to make my plank in the correct form? what muscle should be strengthened so that I get rid of the rounded shoulders.
Note : I find this answer on this answer on this website, Plank Progressions, I am not sure it is sufficient for me.
Thank you in advance.