How to straighten stooped shoulders

Arnold Schwarzenegger in the famous movie "Pumping iron" (1977) says that his stunning figure is solely the result of competent development of all muscles. He said that if he is going to increase any muscle at least 1 cm, then it will have to increase and other muscles. He also added that the will never increase or decrease of only one muscle, as all should be harmony. It is true noticed. This philosophy should be expanded and used in other fields of training, especially when performing workouts shoulders.

In accordance with one of the scientific reviews, which were published in the Journal of Strength and Conditioning Research in June 2010, the most susceptible to injury when weight training it is the shoulders. Most likely, the fact that most athletes devote their attention to such exercises as the bench press. It is known that they enhance the activity of muscles which rotate the shoulder inwards, for example, the subscapularis muscle. However, unfortunately, they almost completely ignore the muscles that rotate the shoulder outward.

As you know, the subscapular muscle is the most important muscle that takes part in the rotation of the shoulder in. Presses in the supine position is one of the exercises where you use this turn. In February 2002, a study was conducted, to which we invited 20 professional powerlifters. The result of this study, it was observed that the most significant anatomical characteristic relating to performance sports athletes, is a measure of the thickness of the subscapular muscle.

But the fact is that excessive development of the muscles leads not only to improved performance of powerlifters, but also to the development of structural imbalances, which leads to excessive injury.

Although the majority of powerlifters and other strength athletes agree that muscle imbalance can lead to serious issues with the shoulders, they do not have sufficient skills in combating the aforementioned problems. At the end of training they perform special light exercises for the muscles of the shoulder girdle. However, this is clearly not enough to correct this imbalance. Specialized exercises these small muscles in the final stage of the training process should certainly be considered a very successful idea, however, is much more complicated.

The fact is that exercises for the muscles of the shoulder girdle are only one aspect of correction/prevention structural imbalance of the shoulder. Due to stooped shoulders, you can get a sprain and strain minor and infraspinatus muscles. This increases the risk that it may be compartment syndrome of the shoulderrotator. To straighten stooped shoulders needed to do exercises for the muscles that bring the shoulder blades (for example, rhomboid muscles) and drop them down (for example, the lower part of the trapezoid). For this it is advisable to perform this exercise, such as pull-to-face. In implementing this exercise reduced the blades, and then turns the shoulder outward. Naturally, you should not confine this exercise.

One of the most important principles of developing training programs based on the fact that the exercises for large muscle groups is performed in the beginning of your workout. For example, the athlete has decided to catch up after a lifting on a biceps or to perform a set of exercises for the forearms. It is important to note that in this case, the accumulated fatigue associated with the study of small groups of muscles, will lead to sharp decrease of efficiency in a subsequent study the widest choice of powerful muscles.

Also in case of fatigue rhomboid muscles at the beginning of the training process will be much more difficult to maintain a rational technique in the implementation of front squats or lifting various weights, for example, the rise of the chest rod.

To fully develop the muscles of the shoulder girdle, you need to practice different types of exercises. The fact is that due to articulated structure of the shoulder joint receives very wide range of motion. It is therefore highly effective technique for this purpose is tri-sets and supersets.

Considering the above points, consider premartensitic that will ensure correction of the imbalances of the structure that can be implemented in the final stage of training. Also it is worth to add that if there is a major imbalance in all exercises can be added a couple of additional approaches.

A1. Climbs straight hands with dumbbells forward, lying chest on incline 30 degree bench 3 x 10-12, 3011, rest 10 seconds
A2. External rotation of the shoulder Department hands with a dumbbell, drawing an elbow to the knee, 3 x 10-12, 3010, rest 10 seconds
A3. External rotation of the shoulder Department hands on the low block at an angle at the elbow 30 degrees, 3 x 10-12, 3010, rest 60 seconds

This Protocol should be performed 6 times in a row. After that, the athlete can begin to perform other exercises for the muscles of the shoulders. You should also consider the existence of many other exercises that strengthen the health of the shoulders. For example, the long head of the biceps, attached to the build-up over the joint of the shoulder is a very common area of discomfort in people complaining of shoulder pain. Consequently, the assessment of the balance structure of the shoulder muscles should consist of the analysis of several muscle groups, even if possiblethe lack of relationship of the involved muscles with the joint of the shoulder.

In conclusion, I should add that the exercises in the structural balance should be performed by all athletes. As for bodybuilders, the importance of these exercises cannot be overemphasized. No doubt, even at the peak of his fame Schwarzenegger would have lost even on modern tournaments for the pros. But it is important to consider the following point: the Arnold inspired workout using the gravity of a huge number of women and men. He gave great advice on the implementation of the training, which has not lost its relevance today.