- rounded and forward tilted shoulders
- forward tilted head
- in some cases, the palms of the hands face to the rear when standing
It is important to correct this posture early in an exercise program by strengthening the weak muscles and stretching those that are tight, and to avoid exercises that will worsen the condition and lead to progressive problems such an an impingement. Generally, exercises like incline chest press, shrugs, and front raises for the shoulders should be avoided. Front rows, and presses or pulldowns behind the neck - which are risky exercises for anyone - absolutely MUST be avoided. Corrective exercises would include scaption and rear flys emphasizing the rhomboids and middle lower traps, coupled with a stretching program.
The problem frequently shows up in poor form on simple exercises - such as lat pulldowns or tricep pushdowns done with the shoulders rounded forward. The exercises should be performed carefully. Please let me know if you need help with assessment, exercise selection or program design.
Corrective Exercise Program