Help! How do I correct this slight shoulder imbalance?

[lollie]

Hi Guys and Girls.

I have always admired the ways you guys always help when some one need it, so I thought I would try from this huge deep well of knowledge to try and fix a posture problem?

I am competing In Miss Figure after 4 years out after a Major back injury which now has me 2 brand new shinny disc's in place of my own.

I was incapacitated for 3 years and in that time could not exercise at all. Hell, I could hardly walk!

This means that I spent numerous hours on the computer, obviously using the mouse that little bit back and forward for many hours every day over that 3 years and now it's showing.

I am now at a point where I am cutting for a competition in April but I can already see a slight forward lean of the right shoulder when I stand relaxed. I can also feel it when I'm training as it just feels different on the right hand side. I do concentrate to make the movement on both sides the same and do unilateral exercises to cater for the weaker side which is my left side but apart from stretching my right shoulder to try and make it go back what else can I do?

 

[P-funk]

Hi Guys and Girls.

I have always admired the ways you guys always help when some one need it, so I thought I would try from this huge deep well of knowledge to try and fix a posture problem?

I am competing In Miss Figure after 4 years out after a Major back injury which now has me 2 brand new shinny disc's in place of my own.

I was incapacitated for 3 years and in that time could not exercise at all. Hell, I could hardly walk!

This means that I spent numerous hours on the computer, obviously using the mouse that little bit back and forward for many hours every day over that 3 years and now it's showing.

I am now at a point where I am cutting for a competition in April but I can already see a slight forward lean of the right shoulder when I stand relaxed. I can also feel it when I'm training as it just feels different on the right hand side. I do concentrate to make the movement on both sides the same and do unilateral exercises to cater for the weaker side which is my left side but apart from stretching my right shoulder to try and make it go back what else can I do?

organinze your upper body workouts as upper vertical and upper horizontal. then use a 2:1 pull to push ratio until you balance out the injured side. then go back to a 1:1 ratio of pull to push to maintain the balance.

IE:

upper vertical:

Db shoulder press- 3 sets x 8 reps
WG pull down- 4 sets x 8 reps
DB lateral raises- 2 sets x 10 reps
NG pull up- 4 sets x 10 reps
DB pullover (or standing cable straight arm pulldown)- 2 sets x 10 reps

push= 5 sets
pull= 10 sets