1w ago

What exercises should i do at the gym to correct winged scapula and rounded shoulders?

Hi, what are some exercise you would recommend to open up the chest to help with rounded shoulders and for winged scapulas. i suffer from both, not in serious way like in the pic but when im bare chested i always have to remember to "force" my shoulders back, and i had these conditions since i can remember. Im planning on getting back at the gym after a 3 months stop and im looking for some exercise to include in my new routine. Thanks in advance :)

19 comments

In addition to exercises, remember to focus on your posture when sitting, standing, and walking. Stronger muscles won't help if your posture is still bad.
- Of course, i always try to sit as much straight as i can haha

Get a well fitting back pack.
Put in enough weight that you feel it. A textbook is usually enough.
Wear it all the time.
It will remind you to stand up straight and it works your abs too.

Horizontal shoulder pulls - basically any form of rows. checkout exrx.net and focus on traps, rhomboids and lats.
Some people just have winged scapula though and exercise wont fix it.
Don't hit your pecs too hard with pushups or bench press as it'll have your pecs pull your shoulders forward.
- thanks a lot, definitely i'll check it out :) guess i'll have to ditch my dream of big pecs haha

Deadlifts.
- Is this for real? Sorry i cant get if its true or not or how it can be related haha
  
  The form required for deadlifts basically requires you to stand up straight. It's actually helped me personally to get a better standing form.
  Definitely have someone explain and help you with your form though. It can be hard to tell for an inexperienced person if their form is good, and bad form is risky when deadlifting.
  The weight doesn't even have to be that high, it's all about learning the proper form, which helps you realize a better posture.
  
  It isn't a terrible recommendation if you have good form and are comfortable with the lift. Deadlift hits pretty much the whole back when it's done right, but it can also be done wrong in quite a lot of ways.
  Even with deadlift, I would probably still add isolation lifts targeting the areas you want to see improvement on.
  
  Dumblederp put a site above that lists exercises for various areas. Deltoids was one he mentioned for the back and deadlifts actually fell into that category. I know fuck all about what is healthy or not for the gym, but that site does appear to have information on there that could help point you in the right direction and then do some fact checking to make sure.
  https://sh.itjust.works/comment/17615695

I'm convinced doing deadlifts has helped me posturally.

Face pulls, bent over rows, back extensions, good mornings, and inclined dumbell shrugs.
You want to focus on strengthening the muscles up and down the spine.
- Thank you very much! Do you suggest to include some of these excercise in another day other than back day to put the muscles under more stress or once a week is enough? Considered i probably cant do all the exercises you suggested in one day and i'll have to choose.
  
  My normal routine is to combine chest back and core into one routine. I alternate that with my leg routine and accessories (mostly arms and shoulders) routine. That lets me hit each twice a week with one day off, but a lot of that is also going to depend on your personal recovery speed.
  Since it's something you would like to focus on I would recommend hitting the area 2-3 times a week if your recovery time allows.
  *this is a recommendation from an internet source and should in no way be considered medical advice. Please consult multiple sources and determine appropriately how valid this response is.

19 comments