Exercises for back and posture problems caused by large bust

[nyctimus]

First time user here. I'm a 24 y/o female with a small frame and proportionally very large bra size (34G). I am fairly active, but I am experiencing some upper back, neck and shoulder pain, and I've noticed my spine is shifting, with my neck being pushed forward and down. The muscles in my shoulders and back are very tight and quite bulky for my size, and it's become harder for me to keep my back shoulders straight. I've begun a weightlifting and dance routine to help keep my back strong, but I'm not very well versed in appropriate exercises. Is there any advice for how to manage and/or correct these physical problems? I don't want to resort to reduction surgery if at all possible. Thanks in advance for the help.

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[HercPehl]

Hello,

Well a big chest means quite a bit of weight pulling you down and front. Deppends the size we talking about. From the few i can understand sounds like the back shoulder muscles are weak or require more strength training in order to withstand that weigth pulling in the front.

As humans we tend to do pushing exercises in our daily lives eg push ups or work base rounded shoulders while on the pc or office doing work. Causing what we call Upper cross syndrome that is muscular weakness and tightness at the same time

So you have the options to visit a physio or a proper personal trainer to advise and prescribe you Scapula and pulling exercises eg rowing or reverse flys.

Do you also get low back pain when standing or at prolonged sitting.

Please consider that you may get quite a bit of definition at your hands and shoulders in order to get things balanced. If you like to keep a feminin appearance and not muscular then reduction may be a good solution avoiding other side effect in the future.

I hope that helped a bit

[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.

[PhysioAdvisor]

I would suggest you see a physiotherapist for specific upper back strengthening exercises, upper back stretches and postural exercises. Your physiotherapist can also give advice on improving your posture given your situation. Pilates exercises may also be of benefit. You may be interested in checking out the above links for some detailed information.

Hope that helps,

PhysioAdvisor
www.PhysioAdvisor.com