Hi, what are some exercise you would recommend to open up the chest to help with rounded shoulders and for winged scapulas. i suffer from both, not in serious way like in the pic but when im bare chested i always have to remember to “force” my shoulders back, and i had these conditions since i can remember. Im planning on getting back at the gym after a 3 months stop and im looking for some exercise to include in my new routine. Thanks in advance :)
Face pulls, bent over rows, back extensions, good mornings, and inclined dumbell shrugs.
You want to focus on strengthening the muscles up and down the spine.
Thank you very much! Do you suggest to include some of these excercise in another day other than back day to put the muscles under more stress or once a week is enough? Considered i probably cant do all the exercises you suggested in one day and i’ll have to choose.
My normal routine is to combine chest back and core into one routine. I alternate that with my leg routine and accessories (mostly arms and shoulders) routine. That lets me hit each twice a week with one day off, but a lot of that is also going to depend on your personal recovery speed.
Since it’s something you would like to focus on I would recommend hitting the area 2-3 times a week if your recovery time allows.
*this is a recommendation from an internet source and should in no way be considered medical advice. Please consult multiple sources and determine appropriately how valid this response is.