Fixing a bad posture - Personal Trainer Community - Forum

[HDF]

Hey everyone,

I have a female client who has over developed traps and bad posture (head forward, shoulders noticeably behind her ears) from picking up kids over several years (babysitter). She's had back problems and doctors have told her that one side of her back is stronger than the other.

I've had some thoughts, but I'd be curious to see what all of you think would be to correct her bad posture and muscle imbalance in her back.

Thanks in advance!

Cheers!

[Joe Cannon MS CSCS]

Have you tried simple scapular retraction exercises. this can be done laying prone on the floor and also at the seated row machine (if your training in a gym)
Joe

[InspiringFitnessMannyMima]

Hi

I think this is very common these days.As are jobs,and lifestyle force our shoulders to come forward,which over work are traps and tighten are chest muscle.
Try to work on her lats muscle. You want to avoid any work on traps , rhomboid and focus on traps. Also a lot of stretching for chest would help. There is a good exercise from weightlifting,called dislocators (YouTube - Shoulder Dislocations).

You could spend some time on her over back too.Or better core and lover back. It`ll take time to improve it,so have a chat with your client,explain hat you have to do.

Let me know how you are getting on.

[Chris_78]

You need to focus on strengthening the lower part of the trapezius in order to balance that of the upper trapezius muscle fibers. One of the better exercises to accomplish this is the prone "Y" with the thumbs pointed upward so that the humerus is in external rotation. In addition, you need to re-establish mobility of the thoracic spine. Thoracic extensions over a foam roller are great for accomplishing this. Lastly, I'd highly encourage a greater ratio of pulling exercises to pushing exercises - it may be necessary to be extreme and go 3:1. I, personally, always maintain a 2:1 ratio in general as everything we do is in front of the body and not behind.

Another thought before I finish is to balance the stiffness across the neck joint as well. It is obvious that the posterior neck extensors are shortened while the neck flexors on the front of the neck are lengthened and weak. Performing little "chin-tucks" while lying supine or standing is a great way to work on improving such.

[Dave, ElevationFit.com]

Is your client still in the same line of work? I have had a lot of experience working with work related injuries leading to the same issues you are seeing here. Joe has it right with the shoulder retraction exercises and stretching the pecs is also a great idea. Additionally, practicing sitting on an exercise ball and lifting one leg at a time will help here re-establish what proper posture feels like and get the mind muscle connection back for the postural muscles where she has the imbalance.

A basic progression through dead bug and isometric core exercises would also go a long way.

Finally, training on exercises that teach proper lifting technique when picking up objects will let her establish the proper form and muscle recruitment for such activities.