4 months ago i decided to stop training in the gym to finally put a fix to my posture. Am 35, have lifted since i was 12, i played semi pro soccer till i was 30 & have played tight end in american football since. i’ve had excessive lordosis / kyphosis since i was young, to the point that every season i would pick up a knee/hip or shoulder injury. But i was still strong /athletic in spite of my poor posture.
Am in off-season now, getting older & understanding function much better. So decided to make a real effort to fix my posture. my anterior pelvic tilt, i feel i have fixed, i stopped stretching hamstrings, did lots of low level core work & glute activation work & i honestly think the time off constant squats & deadlifts have helped.
My upper body i’ve been trying to do lots of thoracic extension, band work. Mostly great & i feel so much better, i feel like it’s taken years off me.
The one thing i am struggling with still though is facepulls & how the scapular moves.
i do the pull & then try to externally rotate & ALWAYS my upper traps seem to kick in, my shoulders roll forwards & my scapular tilts forward. i can’t figure it out as to why i’m doing it & how i can stop it.
ive spent a lot of time working on straight arm band work for scapular retraction but still feels like i don’t actually have good control.
any help or experience from anyone here would be appreciated, am just trying to get myself to the point where i can go back into gym & lift & know my body is capable in good strong posture