Comment on What exercises should i do at the gym to correct winged scapula and rounded shoulders?
PoorYorick@lemmy.world 4 weeks ago
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.
Rich_Benzina@feddit.it 4 weeks ago
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.
PoorYorick@lemmy.world 4 weeks ago
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.
Rich_Benzina@feddit.it 4 weeks ago
thank you very much, appreciate your suggestions :) regarding the deadlift i think i’ll have to skip it since i’ve never done it and without somebody experienced the risk of injuries is high. i’ll stick to the isolations exercise you recommended. my old routine was on 4 days with leg day, then chest and triceps, then back shoulders and biceps and last day a full body. this time ill go 3 times a week so i think i’ll evenly spread the exercises on each day with a focus for back day. i’ll try and see how i feel with the recovery. again, thank you very much for the precious help :)