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So ever since I turned fifty, I've noticed that I walk with rounded shoulders. I'm sixty one now and the problem is more noticeable - I seem to stand a little hunched over.
My wife and I go to the gym 2 or 3 times a week, we walk a lot, we ride bikes, play golf and tennis. I think we're pretty active.
I'd like suggestions on exercises I can do at the gym, and some I can do at home, that target the muscles that will help me stand straighter.
I've had the same problem due to a desk job. I started with reformer Pilates (with a real Pilates certification, not just fitness cert), postural exercises, then moved on to self myofascial release Network Fitness | Bringing It All Together -- SMR, Functional Movement, Products & Education and now I'm weight lifting in conjunction with NKT Neurokinetic Therapy with my personal trainer. I find exercises that open up the my chest really help. I'm focusing on pec minor, supraspinatus and my shoulders. The single weight lift that helps the most...deadlifts, but I had to work up to that. You might want to check with a physical therapist or a personal trainer who also does body work. Both of these have helped me tremendously. I need more than a book or a video for correct form. What I think is correct based on a book or video, is usually not. It really helps to have another set of "expert" eyes watching me.
Posture is more mental than anything else I think. I have really wide shoulders for my frame. I mean, I need a 46 suit jacket and a 32 in waist. I tend to keep my shoulders in because I feel like I'm trying to pose like Superman or like a cool guy if I stand straight. Just keep aware of your posture and after a while, you'll get use to it.
I know enough just to be dangerous here, but my guess would be that it could be derived from core weakness, and not the upper back or shoulders. I know from reading running gurus that a lot of form (i.e. posture) problems in running are caused by core weakness, especially weak hips. Build Running-Specific Core Stability | Running Times
Do 30-60 minutes of core exercises 3 times per week and I bet your problem will be solved.
Lots of anti-extension exercises for the core: plank and plank type exercises that strengthen your entire core and not just your abs; bodysaws, stability ball rollouts, plank slides, trx fallouts, etc. Also do what's called anti-rotation exercises for the core; 1/2 kneeling lift or chop, pallof presses, tall kneeling push-pulls, landmine russian twists, etc.
Lots of pulling exercises for your back are going to be your friend too: face pulls, seated cable rows, db rows, lat pulldowns, band pull aparts, x pull-downs. You need to strengthen your back to pull everything back into place.
Finally, stretching and mobility are going to important though it will take some time at your age. Doorway stretches, lat stretches as well as foam rolling/myofascially releasing your chest, shoulders and back will help immensely.
Shoulder press, I have a 20 pound weight plate from a set and I stand in front of the bathroom mirror to watch how close I come to my head, I lift the plate as high as I can then lower to just a hair above my head. I do this at least 2 sets of 20 three times a week. It has helped me alot, I do other upper body free weight excercises for my arms and chest too.
Wall walking is really good. You can lay on a physio ball and stretch that way too. When you get good if you want to push yourself try bridging, what wrestlers do.
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