I think I do enough ab exercises as it is, so what I'm trying to do is find meaningful back exercises. Back extensions seem like a good counter to crunches and such. I've read that bench pressing can bring your shoulders forward. How do I work the 'antagonist' muscles to bring them back again? I will also keep stretching of course.
I'd say behind-back lat. pulldown, sitting rows, standing bent rows, and good-mornings. You can also do some weightless exercises trying to pinch your scapula (shoulder blades) together.
Originally Posted by jeansberg
Tough is not how you act, tough is how you train.
That makes sense. I was thinking along those lines, actually.
Originally Posted by feedback
My horrible left rotator cuff was caused by doing these. If you get the form even moderately wrong at low levels you can permanently damage your shoulder (like I did). At higher weights, you can do yourself damage even with good form. I would recommend staying away from these - the shoulder was just not meant to move that way. If you do decide to do them please be careful. The king of lat exercises is the pullup, do these and you won't need a lot else.
I personally do:
- front, back and overhead squats
- pullups (underhand, overhand and towel grip)
- bent over rows
- hyperextensions (occasionally)
- good mornings
And I would say my back is probably the best part of my body
Yep, avoid the behind the back/neck lat pulldowns. Good for hurting yourself, and offer no strength advantages vs lat pulldowns to the chest.
Balance of strength development is key. Get a health pro or good (and I mean truly EXCELLENT) personal trainer to assess your posture and movement. Knowing WHERE your posture issues begin is key to developing an effective plan for correcting problems. If you don't know what Upper Crossed or Lower Crossed syndromes are already, don't try to assess yourself.
Once you have a good assessment, you can get effective guidance on which exercises and stretches will be best suited to improve your posture.
He is also a BJJ black belt
I read through the articles. Interesting stuff.
Overhead Squats work the whole core I believe. Also, deadlifts for lower back strength. Make sure to stretch though as that is my problem, I have a very tght lower back now and it sucks.
Weighted pullus and BOR to counteract slouching.
Pretty much if you are on a good lifting program/schedule you will be fine. If you dn't lift, start. If you don't want to I would just add in some stretching and overhead squats.
What's BOR? Bent-over rows?
If you have had injuries resulting in postural mis-alignment then weight training will only add strength to your problems...it will not fix your posture.
Furthermore your postural muscles are not the prime movers activated from weight training.
I know I was in the weight training is king/ fixes everything camp for a long time but that is the path for chronic pain....some of the older people will understand better than the whippersnappers.
LI guy you recommend deadlifts and then in the very next sentence you complain of back tightness that "sucks".
Last edited by lurkness; 7/19/2007 6:55am at .
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