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Injuries and Rehab Tell us where it hurts! Do a quick search before asking about your shoulder injury to make sure your question hasn't already been answered (about 50 times), and read the sticky post first.

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Old 01-02-2004, 11:22 PM   #1 (permalink)
mad about lifting
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Hello everyone and Happy New Year!
JP himself had recomended that I use this forum to help my shoulders get back 100%.
So here is my story. I started lifting weights in early 2002 in hopes to drop the fat and look fit, but without much professional help, i had made many mistakes. One of it was imbalance when training each body parts. So now, both my shoulders are pulled inwards. Besides that, my left shoulder is a bit lower than my right. I have no pain in my shoulders and no surgeries to date.

Can anyone here help me get my shoulders back to normal so I can start the Book Of Muscle programs?

Thanks

Ashley
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Old 01-04-2004, 08:42 AM   #2 (permalink)
Bill Hartman
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Static shoulder girdle posture is primarily a learned phenomenon, not necessarily a result of an "imbalanced" program. Stronger muscles are not necessarily shorter muscles. Many folks who sit for a living (computer users, students, desk work) will develop this posture as a result of spending a lot of time in such posture.

Many trainers will tell you to stretch the internal rotators (pecs, lats, subscapularis, teres major) and strengthen the external rotators (teres minor, infraspinatus) and scapular retractors/depressors (mid/low trap, rhomboids). For some this may help if there are true flexibility issues and weakness in those areas due to what's been called an "upper crossed syndrome". You be hard pressed to find a lot of direct evidence that this will help.

The biggest issue you have is to learn a more optimal posture and correct into that posture more frequently. Sort of breaking the cycle of "bad" postures.

To correct, sit up as tall as possible with arms at your sides. Turn you palms forward, pull your shoulders back and down. That's your correction. Do it every time you look at your watch or a clock.

As far as you workouts are concerned, learn proper exercise technique. Prioritize pulling exercises over pushing. Reinforce your postural correction after each set.

Hope that helps.

Bill Hartman, HARTMAN Certified
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Old 01-04-2004, 11:18 AM   #3 (permalink)
Woz
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Bill, would you say exercise #3 at this link is a useful one for this problem?

Maxalding Exercises
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Old 01-04-2004, 11:27 AM   #4 (permalink)
Bill Hartman
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It may be helpful to some extent as an active stretch. Be sure to avoid the tendency to extend the lumbar spine excessively.

Just remember it's only effective if performed in the nude

Bill
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