AboutKaren Sullivan Expertise Karen can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. She has been certified by AFPA for the last 10 years as a Personal Trainer and has recently acquired a certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates.
Experience
Past/Present clients Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years.
Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on www.shaklee.net/BodyRestoration
Question I'm suffering from upper back pain (thoracic region).
I'm feel that my posture is quite bad. My shoulder roll forward and i have a very slight hunch as a result. I do quite a lot of strength training (i'm 21yrs old and weigh 74Kg with a muscular physique).
I feel that its my trapezius and rhomboid muscles that are not supporting my upper back and shoulders, causing my pectorals to roll my shoulders forward.This causes pain inbetween my shoulder blades when I inspire deeply.
I was wondering if you had any advice regarding ways of strengthing up these muscles? What exercises should I encorporate into my exercise routine to improve my posture?
I've stopped doing pec-fly in an attempt to concentrate on strengthening up my back and to not potentiate the problem.
Here's a list of my current workout program:
PUSH MUSCLES: once a week
Press ups. 3x20
Bench press 80kg
Overhead dumbbell press
Side raises
Front raises
French Press
PULL MUSCLES: once a week
Pull-ups
Straight arm pull down
Single arm row
Rear delt fly
Preacher bicep curl
LEGS: once a week
Squats
Hams
Quads
Calves
Lunges
Abs
In addition I also do a boxing class once a week.
In the Pull exercise routine I've started doing the rear delt fly in order to strengthen up my back and hopefully roll my shoulder back to the normal position. I've stopped down pc fly in order to loosen off my pecs.
Alos on another mote. I'm really keen to push my weigfht up to around 83Kg. I was wondering if you had any advice on diet and possiblefood supplements etc.. in order to help me do this.
Hope the size of this e-mail hasn't clogged your inbox!
Look forward to hearing fom you.
Will Holmes
Answer Hi Will, You have hit the nail on the head. You have an imbalance in your upper body. You don't do enough exercises to build you back. On back day add: Seated Rows and be sure to squeeze your shoulder blades together as if you are trying to hold a pencil in there. Use the TBar and move in the same way. Do more rear delt raises. In addition be sure you stretch that chest and front delts (as well as your whole body). Diet and food supplements are not my field. In short I can offer you this: Proper nutrition is easy enough to do. Never eat fast food, Never eat boxed meals, Always eat fresh fruits and veggies and stay lean in your meat choices. Limit dairy and keep exercising. Supplements are great if you can find a good company to make them right. FDA has no regulation on supplements so what they say is in the bottle isn't necessarily there. Choose carefully, you could just be throwing your money away. Be Well. Karen
