I have a hunch...

phy2sll2

As the title implies, years slumped over a keyboard have given me rounded shoulders and a neck that juts forwards.

Not only do I look like my dad, I suspect it affects my breathing when I'm on the bike, too.

Can anyone recommend me some daily exercises to strengthen my shoulder muscles and get rid of my hunch?

TommyEss

If it's as bad as you suggest, perhaps a physiotherapist should be your first port of call?

GeorgeShaw

Pilates.

Zoomer37

Edited daft response

ShutUpLegs

:?

Zoomer37 wrote:

Edited daft response

d87heaven

You won't sort it with exercise. Myofascial release to pecs, abds, and the back/front of neck should do it. You may also get some benefit from MFR to the intercostals to help open up the rib cage if breathing is compromised. Then you need to strengthen the traps, rhomboids and neck muscles............ and sit up straight more!

edenchristopher

Balance a glass of water on your head.

dw300

d87heaven wrote:

Myofascial release..

Am I the only one who sniggers when someone says this .. ?

ric/rstsport

phy2sll2 wrote:

As the title implies, years slumped over a keyboard have given me rounded shoulders and a neck that juts forwards.

Not only do I look like my dad, I suspect it affects my breathing when I'm on the bike, too.

Can anyone recommend me some daily exercises to strengthen my shoulder muscles and get rid of my hunch?

sit upright, rather than slump

ut_och_cykla

Could be genetic too - but see a physio first before embarking on Internet quick fixes. It is unlikely to be affecting your breathing on a bike - tho' you might have other bike fix issues that are holding you back.

neeb

It's amazing how much you can correct your "default" posture (sitting or standing) just by being more aware of it. You can sit at a desk with your stomach in and your shoulders back, you just need to think about it more and correct yourself every time you are aware that you are slouching. After a while the better posture should become the default (so I have been told, although I haven't got there myself yet..).

Slack

Yoga Bow pose for stretching the shoulders. For the neck, pull your chin in towards your neck, and hold for a few secs and repeat. Also worth doing the Yoga Cat pose to help release the tension in the back to help with posture.

d87heaven

I'm waiting for ptucker to turn up and advise something pot noodles related whilst doing yoga, or sitting up straight.

phy2sll2

Thanks for the suggestions.

Sitting up straighter is kind of obvious and I've started down that route. I guess I was wondering what else I could do to help the process.

d87heaven

If your muscles have adapted to that posture just sitting up straight won't do it. In fact there is a study somewhere that attributes posture pain from people trying to sit with better posture....what a screw over eh?