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Think Rows are fixing your posture? Think again.

 

   The Ryan Files

 

Maybe you have noticed on the "quest" blog that I never do a chest exercise without doing a rhomboid exercise after. I do this because I have learned over time that protracting the shoulders increases risk for injury. This is a topic that has come under a lot of fire lately. Some say posture has nothing to do with injury risk, but that is a topic for another day. What I am concerned with here is fixing posture.

You don't fix your posture by doing rows.

Many people I have spoken to incorporate reciprocal muscle groups when training. Some people, however, still think that the latisimus dorsi muscles are a good reciprocal muscle to train on chest days. They aren't. Also, Rows can actually be harmful to your posture.


Here's why:


The latisimus dorsi muscle(lats), originate at the illium; sacrum; spine and ribs(or the back of your hips to your rib cage in back) and inserts into the humerus(upper arm bone) on the front side. The lats pull the arm in at the shoulder; extend the arm at the shoulder; depress the shoulder blades; rotate the shoulder blades downward; adduct the shoulder blades AND; engaging the lats can actually internally rotate and posturally protract the shoulders.

 
 
 
  Further, many people use too
  narrow a grip while training the
  lats, this enforces the internal
  arm rotation and makes the
  problem worse.

  note: the forced internal arm
  rotation
 

  THE SOLUTION?

The muscle that is responsible for pulling the shoulders(scapula) back is the rhomboid.

 

"Right. What the feck is a rhomboid, again??"

                               Raoul Bhaneja

 

Rhomboid is a muscle between your spine and your shoulder blade. it helps to keep the shoulder blade pulled into the thorax and also retracts the shoulder blades.

  train rhomboids instead of

  lats to correct posture.

 

You train the rhomboids in a similar way to training the lats. By using a modified row.

This specialized row features higher elbows in order to really be able to squeeze your shoulder blades together behind your back.

  Don't arch your back too

  much like this guy

So, that's it. I'd be happy to discuss any of the above with you. I just want to add that adding this exercise has really helped my bench strength.

Reciprocal Innervations: fun stuff!

 

Testimonials

This is what leading industry professionals have to say about Ryan Booth CEO Reciprocal Innervations.

André Noël Potvin M.Sc., CES, CSCS
"...this man is more skilled, competent and experienced than 98% of the students that I have evaluated in the past decade...He has a lot of great things to offer the people of B.C."

André Noël Potvin M.Sc., CES, CSCS
  Enerchanges Clinic & Infofit
  http://www.enerchanges.com/
  http://www.infofit.ca/

 

Dr. Jerry W. Wright"As a Chiropractor I have known Ryan professionally for 5 years. I continue to refer my patients to him because I am confident in his rehabilitative and training abilities. The numerous patients I have referred to him are always pleased with their results. I appreciate his knowledge and concerns."

Dr. Jerry W. Wright B Sc. D.C.
  Broadway Burrard Chiropractic
  http://www.broadwayburrardchiro.com/

 

Dr. Delbert Dorscheid MD Ph.D."As a physician I find his knowledge of anatomy and muscle development unsurpassed. My concerns about working with a personal trainer were quickly dismissed as flab became muscle and old injuries became functional. He is excellent to work with..."

Dr. Delbert Dorscheid MD Ph.D.
  St. Paul's Hospital
  

 

Gillain Kent"Training with Ryan is challenging and fun. With his expert guidance I have achieved awesome gains in my strength, agility and flexibility. I enthusiastically recommend Ryan to anyone looking to improve their fitness and/or rehabilitate old or existing injuries."

Gillian Kent
  Former Competitive Swimmer / Soccer Coach

 

Dr. Delbert Dorscheid MD Ph.D."I've trained with Ryan for quite some time and immediately saw results. Not only physically with toning but also with my posture. I like that he works on strength and flexibility and that his workouts are a combination of intense cardio and strength training. As a trainer he has a great balance between motivating you but also encouraging you at the same time. The workouts are constantly changing so you never get bored and are specifically constructed for my body and my goals."

Amanda Crew
  Actress
  http://www.imdb.com/name/nm1468739/

 

Ty Olsson

"As an actor, a good physical appearance is one of the best tools you can have. Ryan makes makes rapid body changing easy and fun. With Ryan's expert guidance I've achieved gains beyond my expectations!"

 

Ty Olsson
  Actor
  http://www.imdb.com/name/nm0648153/

 

Dr. Arun Chockalingam MS, Ph.D., FACC"I continue to train with Ryan because of his knowledge and expertise in exercise physiology. As a research scientist I appreciate his personalized approach to my fitness, well-being and his commitment to continual learning and growth. I feel confident working out with him..."

  Dr. Arun Chockalingam
  MS, Ph.D., FACC

  Simon Fraser University