Background:I do photo editing work and am on the computer 8-10 hours a day, even on weekends. No injuries but my shoulder has always hurt in lifting.
Currently Doing: My program right now is a mix of T-nation articles LOL.
I don't know what to do but I have tried to piece things together with advice pulled from different sources and professionals. I do static and foam work.
Problems: My strength training is pointless.
I am making no progression in anything because I am too tight everywhere to hit anything! I still can't do push ups easy. I can't do squats. My planks are pathetic at 30 secs.
I know that this is bad for me because at a heavier weight I did better. Once I started working out I did it the wrong way and put a big stress on my system that has lead to me having a very hunched tight upper body. My lower body isn't the best either but it is more a side effect from the problems with the upper.
I got looked at by a rolfer and they said I was a "pretty bad case" of "muscle tightness and imbalance." They said my biggest problem was my traps being "extremely tight, skin can't move" and weak rhomboids. I also have "progressive rounded shoulders" and tight chest muscles "under the armpits." I hope I don't sound too stupid as I took some notes but may not be piecing it together just right .
Question: What would be my best course of action and how long do you think it will take to fix a problem like this? Also, would it help my problem to get a standing desk?
Whole upper body help needed
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