Hi, what are some exercise you would recommend to open up the chest to help with rounded shoulders and for winged scapulas. i suffer from both, not in serious way like in the pic but when im bare chested i always have to remember to “force” my shoulders back, and i had these conditions since i can remember. Im planning on getting back at the gym after a 3 months stop and im looking for some exercise to include in my new routine. Thanks in advance :)
Get a well fitting back pack.
Put in enough weight that you feel it. A textbook is usually enough.
Wear it all the time.
It will remind you to stand up straight and it works your abs too.
In addition to exercises, remember to focus on your posture when sitting, standing, and walking. Stronger muscles won’t help if your posture is still bad.
Of course, i always try to sit as much straight as i can haha
Horizontal shoulder pulls - basically any form of rows. checkout exrx.net and focus on traps, rhomboids and lats.
Some people just have winged scapula though and exercise wont fix it.
Don’t hit your pecs too hard with pushups or bench press as it’ll have your pecs pull your shoulders forward.
thanks a lot, definitely i’ll check it out :) guess i’ll have to ditch my dream of big pecs haha
I’m convinced doing deadlifts has helped me posturally.
