Through 7 years of powerlifting I’ve developed a mild case of anterior rotated shoulders. Is there anything I can do to bring them back? I’m also been dealing with an impingment problem moreso on my right shoulder during overhead pressing (especially with with a barbell) I can get away with dumbbells or a log pressing (neutral grip) Thanks!
Stretching and do more rowing motions. It’s actually common with people that sit at a desk all day.
Face pulls, rear delt raises, and rowing variations.
Search this site for a few articles by Eric Cressey. The one that helped me the most was “Solving the Shoulder Conundrum” sp?. I had developed a serious shoulder impingement with months of pain, and couldn’t bench or overhead press at all. I felt notable improvement in just one week of the exercises in this article.
Working on delt and pec flexibility will help a TON. Paying attention to your posture (gay) and making sure that you are staying tall when you’re training does a lot for it as well, along with hitting more back work. I am not kidding when I say this, EVERY client I have that comes into the gym has this same issue, and it has fixed all of them.
- Do at least as much back work as you do chest work… in fact it should probably be way more.
- Stretch your pecs (doorway stretch).
- T-spine extensions on a foam roller before lifting.
I have had success with 50 shoulder dislocates done with a broomstick every night and before training upper body myself, as recommended by Dante (of DC fame).
Perhaps as a supplement to the above recommendations.
Good luck with that - crappy shoulders suck big time.
I’ll second the 50 shoulder dislocations, i was also helped by working with a band on scapular retraction on my lunch break.
shoulder dislocations x3