Exercises for back and posture problems caused by large bust

[nyctimus]

Thanks for the input. I'm a 34G. My waist measurement is 29 inches and my bust measurement is 42 inches. I've done a dress maker calculation and roughly 5kg of my weight is due to my chest. So it is definitely quite a big difference. I've already got a very broad back and shoulders for my small frame as a result of the weight on the front. I don't really want to get a reduction despite the fact that I've got a less feminine back because of the extra muscle. I lift 2.5kg weights in each hand and do stretching exercises to try and keep my back strong. I don't have many problems with my lower back, the muscles are very strong and I rarely experience pain. Most of the pain I experience is in the shoulders and neck, which is also where the muslces are the largest in proportion to my frame. It appears there are no exercise guidelines readily available for someone in my predicament? I was hoping there were some simple exercises that could help me until my health insurance is reinstated and I'm able to get physio.

[HercPehl]

There are exercises however you will need demostration and specific prescription. It would be non profesional to list execises and not been able to monitor the whole posture for the exercises. In addition you need selective strengthenig and stretching. As a rough explanation your back needs mostly strength while the chest mostly stretching only!!!!! However without testing what is doing what i cant list those. Exercise regimes must be taillored to the needs of the client or patient rather a cookbook which i dont apply as each is a specific unit with specific problems or concerns. Hence why i suggested physio or advance personal trainer to assess and apply those specific to each muscle that is needed and not the generic.

Dont get me wrong trying to guide but through a net you never will able to find The solution.

To tip you try and find for an NASM CES personal trainer or physio with those qualifications.

[estherderu]

hi Nyctimus,

I agree with the above that you need some assistance.
I would suggest going to a good physiotherapist who knows a lot about the trunk and spine.
Will send you the name and phone number of a particularly good one working in Utrecht through your personal mail.
She is a experienced spine expert, physiotherapist and personal trainer.
dear Herc,
The Abbreviations NASM CES are not commonly used in the Netherlands.

kind regards

Esther

[HercPehl]

Hello,

Well i know that but those qualifications by my knowledge would had been able to assess and treat the specific issue as it sounds as an Upper cross syndrome. The NAMS CES offers the solution to see an PT or Physio and perhaps Osteopath, further cause the CES works on upper and lower cross syndrome also applies the specific strengthing and stretching with specific tempos and exercises and guide for hands on tools that a therapist may have. Lastly the CES was added due to the luck of suggesting a physio, PT, or osteopath in Netherlands cause i dont know anybody over there.
Nonetheless i will disagree for the specialist on spine or trunk since that is not the case as much as a simple muscular imbalance. Upper amd lower cross are consider as typical situations and even a fresh graduate can and should work on them.
I will strongly suggest to have a look at the book: National Academy of Sport Medicine, Corective Exercise Training. Has some really good info on upper lower cross rehabilitation approach for young people and adults and is quite cheap.