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Unread 04-10-2013, 04:19 PM   #1
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Back Exercises?

Exercise time!

I'm starting to exercise for cosplay and general fitness, but I have a problem that I'm sure many others also face!

Due to years of bad posture and some pretty gnarly scoliosis, my shoulders are rolled forward, and my neck followed after them. It's pretty unsightly from the side and I don't want it worse, I want it better!

So What are some back/neck strengthening exercises I can do to help bulk up those shoulder muscles? I can't afford a chiropractor or really anything, but I have water bottles (for weight) and a floor and passion to find a way!
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Unread 04-10-2013, 05:21 PM   #2
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You could try supermans (google it) for lower to mid back. Shrugs (with light weight) for your upper back and maybe rear delt flies for shoulders, again with light weight. hop on youtube and check out some back strengthening videos
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Unread 04-10-2013, 05:55 PM   #3
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Pull ups, dead lists, rows, super mans, and back extensions are what I recommend. You might want to start out with lighter weights then move your way up to heavier ones.
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Unread 04-10-2013, 06:54 PM   #4
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I would say the chin tuck and prone cobra would help with also some swimming in there for general back strengthening. I have survived back surgury around 16 years ago and most people don't appreciate how important it is to keep your back safe and strong until it's too late.

Good luck and hope that helps! : )
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Unread 04-11-2013, 05:22 AM   #5
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As someone who started with similar issues. Face pulls, Deadlifts and pushups.

Odds are your pecs, upper traps and anterior deltoids are tight. Face pulls will help lots with the shoulders and mid traps. Deads for lumbar and lower back will pull you upright. pushups work the serratus anterior, which stabilizes the lats.

These are the big ones that are helping to fix my back and shoulder issues.
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Unread 04-11-2013, 08:47 AM   #6
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Thanks so much guys

I think it just got worse cause I've been working in a carpentry shop and heavy lifting recently, so my front muscles were getting just a little work and nothing in the back

I'll have to do some research on these moves but I'll definitely try them out!
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Unread 04-12-2013, 12:59 AM   #7
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i used to be a really autistic lifter that neglected his lower back / legs for about a year. whatever you're training make sure you train everything very evenly so you won't end up like me. deadlifts and squats are probably my FAVORITE compound exercises (now) that will probably literally save ya lyfe m8
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