Can u help me? my neck is narrow and long. what are exercise that can elevate the shoulders and back?
536771
Shrugs and pulls will build your upper back muscles and give you a thicker look \n\nget someone who knows to show you exactly how to do them\ndo them twice a week\n\none day go very heavy low reps (work down to 3 reps) one day lighter (8-15 reps) and focus on the squeeze at the top of the movement - 4 sets of each
1058728
first definatly work on your shoulder and back flexibility. then go to the gym and lift some weights to make your arms AND legs stronger(you need them to push from) do some ab and core exercizes to build core strength.  practice makes perfect. remember to always keep your hands above your head at all times even after you kick over . oh and if this helps go to your local Y and get personal classes
326905
One reason a lot of people have slouched posture is because their latimus dorsimus (Upper Back) is weak. You want to focus on excercises that contract the shoulder blades back. This is my back routine and I seen a lot of increase in strength in a good amount of time.\n\nBent Over Single Armed Row - 3 sets of 6\n  - Place your opposite knee of the arm you're working on an elevated surface (preferrably a bench), place non-working arm on bench and lock your elbow. Make sure your back is parallel with the floor, look straight ahead (this keeps your back straight) and lift the weight (with your free arm) to your chest and back down.\n\nShoulder Shrugs - 3 sets of 10\n - Grab a pair of dumbells and let them hang from your side. Droop your shoulders as low as possible and then raise them as high as possible. Thats one rep.\n\nWeighted Rows - 3 sets of 10\n - Pretty much how the machine tells you.\n\nBe sure to use weights that are heavy for you. A good way to judge this is if you can lift the weight more than 10 times its probably light for you.
404578
I know of a few lower back workouts. \n1) lie on your stomach on an exercise ball. Lift one leg straight while lifting the opposite arm. then repeat on the other side. Don't go for height, just try to stretch out like you are reaching for the wall. \n2) lie on the floor on your stomach, head down. then raise both arms and legs straight out (toward the wall again) then lower arms and legs. \nHope this helps
970746
not strong  enough shoulders
343691
neck rolls...clockwise, and then counterclockwise, and maybe some heat if needed! or try flez-all or icy hot!
281878
For butterfly you want your shoulders to be loose so you actually don't want to do any heavy weight lifting to build your shoulders. Weight lifting will bulk up your shoulders and you may lose flexibility. What I suggest is to do really high repetition of shoulder press, bent over rows, and straight arm raises with really light weights in the off season. Use light weights like canned goods or some thing to give you some resistance but not a weight that you will struggle with. Start with 4 sets of 50 reps. If it's too easy increase the number of reps or go a little heavier. Gradually increase the number of reps. When your season starts taper down and gradually stop any lifting. Your swimming should be giving your shoulders a sufficient work out and you don't want to put too much strain on your rotator cuff or shoulder ligaments.\n\nWhat you do want to build through weight training is your back muscles. This is what will give you the power in your stroke not your shoulders.
987613
try gently massaging your temples.  Also rotating your neck and circling your shoulders may help.
1122838
there is a yoga exercise which can increase your height by 4cm within a year if you do it every day.... its called "the plough posture" and its also great for releavig back pain in some cases...\n\nits pretty easy, all you have to do is lie down on your back(on the floor), bring both legs over your head and try to keep them straight... stretch your hands out so that they are parallel to your legs... while youre in this position breathe slowly and deeply from the abdomen and concentrate on the spine. Stay in the posture for about 1 minute.....  To come out of the posture, just slowly uncurl the spine... do not panic if you feel an uncomfortable feeling in your back once you place youre legs back on the floor... just lie there for a couple of minutes and relax..... \n\nthe exercise opens up the spinal discs and stretches most spinal muscles and ligaments...  its very good for your back...\nBUT IF YOU HAVE SOME PROBLEMS WITH YOURE BACK YOU SHOULD TALK TO YOUR DOCTOR BEFORE ATTEMPTING TO DO THIS EXERCISE.....
1003677
One of the best exercises for your back that you can do at home is the prone cobra. Lie on your stomach, and lift your feet from the floor. Hold at the highest point, and control them back to strarting position. Now, do the same thing with the superior end of the body (head and shoulders). Lift the head and shoulders from the ground and hold for several seconds, with the rest of the body on the ground. Feel the muscles in the low back contract. Repeat until they are tired. Try it three times per week, and you will gain a stronger low back. Use it in conjunction with a abdominal workout.
289743
He may need a little to do some of this. Like someone to help him move from his chair to a bench and that sort of thing. For chest, try flat bench press and then incline bench press. For back try doing seated bent over dumbbell rows. This is where you bend from a seated postion and do a rowing motion. Then cable pulldowns. For shoulder, do shoulder press, lateral raises and shrugs, all with dumbbells in a seated position. He can try weighted situps for abs if able. For arms try, curls and tricep extensions, which can be done seated.\n\nFor cardio have him push himself around in his chair or other device.
732166
Hi, \n\nYou could start with \none arm bent over dumbbell rows  < upper back, lats\nbent press < shoulder, triceps, abs + core\ndumbell snatch < um.  lower back, hams, other stuff?\ncurls?\n\nlook up kettlebell exercises, lots of them are suitable for dumbbells.
887652
Your anterior deltoids (front part of shoulders) should get work a little, but it shouldn't support the bulk of the weight. For bench, you probably have a wider grip, which utilizes the shoulders more. Trying making it more narrow and see if that helps. Also, when doing flys, do them with your palms facing directly away from you (such that when you touch the dumbells at the top they face together). Try keeping them lower on your body as well. That should put more emphasis on your chest.
552417
Odds are good you are under a lot of stress. Many people carry their tension in their upper shoulders and neck. I would suggest that you should see a chiropractor or massage therapist.
28571
Push ups.  Alot and in various ways. Try using a chair fo inclines or putting your feet on the chair or a bench for the reverse.  Diamond push ups with hands together directly under the chest.  Wide shoulder pushups and the like.
886642
Hyperextensions are good for the lower back.  Supermans are good too if you do not have the equipment for the hyperextension.  You can try rows as opposed to the Superman for a little variety (done from the same position, just row back with your arms).  Hmm, Deadlift and Romanian Deadlift do fantastic work for the lower back but they require strict form for those of us already injured.  Also, I would strengthen with body weight exercises before moving onto either of those.  Good mornings work the lower back as well and can be done with or without weight.  Once I got things under control running did not bother me and I found it to be very beneficial for keeping my back feeling good.
442245
Tricep Dumbbell Extensions \n\nThis exercise works the triceps, particularly the long inner head of the triceps. \n\nGrab a light dumbbell with one hand. Stand with your feet shoulder width apart. Lift the dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back. \n\nSlowly lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle. Slowly lift the dumbbell in an arc motion back to the starting position. Repeat for the desired number of reps. Do the same for the other arm. \n\nTip - You can do this exercise with both arms at the same time by using a barbell, two dumbbells, or holding 1 dumbbell with two hands.