Shoulder Trouble...Interesting Diagnosis

[OakLeaf]

It's a truism that people work harder on the muscles they can see in the mirror than the ones they can't. So those types of imbalances are pretty common.

In my classes, I like to emphasize the muscles you can't see, because I know the participants get plenty of work on the front muscles in other instructors' classes and on their own. Rear delt flyes, bent-over rows, seated rows with a stretchy tube, back extensions. Rotator cuff work (in both directions of rotation) with a light dumbbell or with a stretchy band. Opposite arm/opposite leg in any of the three positions - bird-dog, supine, plank position. T-pushups to work just about everything! - but the rear muscles are working especially to bring yourself into T position and keep you stable there.

Just be sure if you're doing those rear delt flyes in an unsupported stoop, be VERY careful about using your abdominal muscles to support your low back. Neutral spine or flat, no lumbar flexion. Bend at the hip joint, NOT the waist. Put one foot forward, the other foot back, and switch feet between sets. Keep your neck in line with the rest of your spine, no hyperextension - look at the floor when you're not checking your form in the mirror. You can also do them supine on a bench or stability ball, or your gym may have a machine.