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At the age of 57 ,having experienced upper back/neck tension and ache for several decades I have decided I need to sort it with whatever efforts are needed.
I have always used stretches , wall angels etc and massage on a virtually daily basis to get some relief as well as occasional chiropracter visits but it always comes back and I'm sure it's an upper cross type issue for which I am aware there are numerous exercise videos on YouTube.
Sometimes the volume of videos on YT in relation to a particular issue can be both overwhelming so I was wondering if anyone on here had dramatically improved their posture and could offer any tips or advice.
Start with some rotator cuff strengthening. Make sure your scapula are retracting properly as that can cause you to round your back.
Farmers walks with a barbell held over head will help strengthen low traps.
Make sure you Stretch your neck and shoulders daily.
I speak from a somewhat similar experience, but only my left shoulder was forward rotated.
1..physio to determine the cause
2. Pilates.
everyone should do pilates. I am a connoisseur of trigger pointing and my personal high is dry needling at the physio. Needle goes deep into the muscle and many spasms later the muscle relaxes after years of mismanagement.
Work your way up to strict overhead press, bsims suggestions are good. The amount of commitment needed to address this is going to be very challenging. Uppercross syndrome is made up bs by the way, it's just muscle imbalances but i get your drift. Handstands against a wall are really good for the shoulder complex, but at your age is this a step too far.
Yoga downward dog every opportunity you get will also help.
Mobility not flexibility is what you must strive for.