How do balance?

**StepInCross** · Posted On: 11/14/2011 8:09pm

What exercises can you do to strengthen the rear upper body muscles? My clavicle hurts from having my shoulders to far forward. I'd like to balance my muscles out.

**daishi** · Posted On: 11/14/2011 9:40pm

I'm not entirely sure what you are talking about. If you mean posture issues, I do weighted rotator cuff movements. Holding arms out at 90 degree angles and rotating from parallel to vertical. If that's not relevant, I apologize. A lot of guys get that shoulder hunch from shrugs, I think. I like to do dumbell vice bar shrugs, hold them off hip and isometric at top for a three count....helps with grip strength too.

**PerseusStoned** · Posted On: 11/14/2011 11:08pm

No idea what muscles you're talking about, but exrx.net will be your friend no matter what.

**cualltaigh** · Posted On: 11/14/2011 11:44pm

reverse fly's, bent over row's (both barbell and dumbell), seated row, reverse push-up/pull-up

**The_Beak** · Posted On: 11/15/2011 12:33am

I like the kettlebell swing and pull for upperback.
Might be a bit to much to ask of you to first buy an expensive kettlebell then learn to swing it properly (without pulling something,which I just did.)

Sent from my carrier pigeon using Tapatalk

**jdempsey** · Posted On: 11/15/2011 1:03am

I stretch the front of my shoulders in doorways at home by sort of getting in a push-up position (still standing) and leaning forward untill I feel relaxed and stretched (usually 15-30 seconds).
As far as excercises here's one I've found to be helpfull.
http://www.t-nation.com/free_online_...TM3x4.facebook

**yottabit** · Posted On: 11/15/2011 1:03am

http://stronglifts.com/shoulders-dislocations/

These exercises can fix your posture.

**Permalost** · Posted On: 11/15/2011 12:39pm

Indian clubs/clubbells may be a good option for you.

**ChenPengFi** · Posted On: 11/15/2011 6:19pm

I think he's talking about this:

Upper Crossed Syndrome (UCS) is described as a muscle imbalance pattern located at the head and shoulder regions.
It is most often found in individuals who work at a desk or who sit for a majority of the day and continuously exhibit poor posture. Vladimir Janda, MD, an expert in the research of muscle imbalances, characterized Upper Crossed Syndrome by over activity of the upper trapezius, levator scapulae, sternocleidomastoid and pectoralis muscles, and reciprocal weakness of the deep cervical flexors, lower trapezius & serratus anterior (1, 2, 3).
The image above illustrates Upper Crossed Syndrome where tightness of the upper trapezius and levator scapulae crosses with tightness of the pectoralis major & minor and weakness of the deep cervical flexors crosses with weakness of the lower trapezius and serratus anterior (3).
Table 1 lists the actions of muscles involved in Upper Crossed Syndrome.

http://www.cyberpt.com/uppercrossedsyndrome.asp

**Gypsy Jazz** · Posted On: 11/16/2011 2:44pm

As briefly as possible with no "it depends" included because it ALWAYS depends:

1. Pain is a medical problem. See a physical therapist/physiotherapist or some other trusted rehab professional instead of asking people on the internet.

2. The first step to combating a problem is to stop doing the things that make the problem worse. Are you bench pressing frequently? Stop. Sitting hunched over? Knock it off.

3. The upper crossed syndrome is probably fairly spot on. See all those things that say "tight" on that picture? Get soft tissue work done there and stretch. Those things that say "weak" need to be strengthened. Crazy.

4. The order of the approach matters. Mobilize the thoracic spine, then work scapular stability, then work directly on the shoulders. Money says that a few weeks working thoracic mobility and scapular stability and you won't ever need to focus on the shoulders.