Hi, I have really bad shoulder posture. I did sat at computer for 3-4 years. 8+ hours/day. I want to take care of this problem and enjoy my life. This bothers me from inside of my heart. Please help me out. Thanks!

My left side is worst than the right side.

This is my right side

This is how i look overall.

1. Take proper pics. Stand normally. Relaxed front, side and back might be a good start.
2. Lift weights. Some deadlifts, rows, military presses, squats (and of course everything else to build a balanced physique) should help you a lot.

there is nothing wrong with your body. thats how a guy who spends 8 hours a day on a computer and lacks any sort of activity looks.

stop looking for pathologies and deformities. stop adding lines and drawings to your pictures like a medical school case study, you are not the elephant man. start weight training with lots of compounds, eat lots and come back in 1 year.

How the fuck are you able to tell that your shoulders have bad posture when they are twisted around everywhere like that?

I can see clearly that his shoulders are so rounded forward, his nipple are probably touching each other.

Jay1992, there is an article series on this sight which would be invaluable for you

http://www.T-Nation.com/..._no_more_part_i

this is the first part

http://images.T-Nation.com/...IG-photo_2_.jpg

Thanks for help guys. here is another pic.

I don't get why people who don't lift love putting their pics up here.

Firstly, ifi were you, i would check in with a physiotherapist.

Then, i would implement some back extension movement where i am forced to use the erectors responsible for the thoracic spine - so i would try to improvise by lying with my belly on a chair, where one end of the chair touches my hip and the other end touches an inch below my nipples. Then its just stretching arms out forward and switching between trying to touch the floor with the chin and trying to touch the ceiling with the thumbs.

Next up, id hang in an inverted row position under a table and try to pull my shoulderblades together and low and then relax them again.

Id try to do both movements extremely slow and controlled for 5 minutes and would try to improve on repetitions each time.

Kakno, have you ever trained someone with fucked up posture?

Edit: From what ive learned in the past years, people unable to have/hold a neutral spine should avoid military pressing.

Hold good posture throughout your day. It doesn't happen by magic. Work your ass of on rows, making sure to bring your shoulder blades back and down as far as they go. Once your shoulders get mobile enough for military press (they could already be there, i don't know) hit that hard too.

In other words, just lift. You're fine.

Go ahead and throw in the stuff from the article caveman posted throughout the day.

Well for starters, you should look into the condition that causes one arm to always be twisted behind your back. That just looks awkward to deal with all day.

Serious note, do lots of back work. That's it. Keep it simple stupid.

start with these...





then strengthen with face pulls, band pull a parts and focus on keeping shoulder back through out the day

ps. will hurt like fuck... have fun

Thanks guys. This was much needed info. I will do back work. I have bought Eric Cressey's Show and go program, I hope this fixes up soon because this is not looking good for me. Thanks Again!

I would recommend using TRX / Training rings. With the rings focus on rows with good form and start doing the holds. This is the best way to fix posture.

Also, I believe that everybody must have a foundation in BW training before hitting the gym/weights. Do a few months on the rings coupled with good form BW squats/pistols. After about 8-16 weeks phase out the rings and go for a BB routine or keep them in and focus on strength and conditioning for a while.

Jay1992,

Some thoughts:

1. Lift free weights. Back muscles (top to bottom, superficial and profound muscles), deltoids (don't forget rear deltoid work for your case), and rotator cuff work along the way are a priority. You still need to add muscle urgently to the rest of your body.

2. Constantly correct posture. Try being aware of every time you adopt a vicious position on your dreaded computer job and correct it. Over time it will improve. This takes patience. Get your cerebral cortex to focus on your posture identifying when you're "rounded" and correct it. It will be easier and will come naturally with time.

3. When you start gaining decent muscle mass, strength, and increase the number of muscle fibers you have activated while the muscle is at rest (muscle tone), your posture will improve by mechanics.

4. Also, when you start showing some descent muscle presence, you will be auto-encouraged to maintain a good posture (for the ladies). Keep in mind that muscularity + bad posture looks even worse.

*Be positive: you chose the right site to fix your problem, there is a great number of trainers who know about the posture issues.