Men’s 800 Free Relay Prelims Lineups Out; Dressel Out & Litherland In for USA

The lineups have been released for the qualifying heats of the men’s 800 free relay at the FINA World Championships. The event is part of day six prelims at the meet.

Click here to view the full lineups.

The United States will go with a team of Conor DwyerClark SmithJay Litherland and Zane Grothe. Notably, this squad is without Caeleb Dressel, the World Champion in the 100 free Thursday night.

Dressel will compete in the first two rounds of both the 50 free and 100 fly Friday, and his coach, Gregg Troy, had indicated at U.S. Nationals that Dressel might not compete in all the events he had qualified for. Litherland, who finished seventh in the 200 free at Nationals and later made the team in the 400 IM, will fill the spot.

200 free silver medalist Townley Haas will join the squad in the finals, along with 200 free ninth-place finisher Blake Pieroni.

Great Britain, which upset the Americans to win the World title two years ago in Kazan, will swim with a squad of Stephen MilneNicholas GraingerCalum Jarvis and Duncan Scott. Scott and James Guy, both finalists in the 200 free, will key Britain’s hopes at a repeat title in the final.

Australia’s relay includes 100 free finalist Jack Cartwright and 400 free finalist David McKeon. Distance star Mack Horton will come on for the finals relay.

Japan will lead off with Kosuke Hagino, while Russia’s lineup includes Danila Izotov and Nikita Lobintsev. The Russians rest both of their 200 free finalists, Aleksandr Krashnykh (the bronze medalist) and Mikhail Dovgalyuk.

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Dan Martin finished Tour de France with fractured spine, scans reveal

Irishman Daniel Martin rode the Tour de France with two small fractures in his vertebrae after crashing on stage nine
– Martin will not ride Clásica de San Sebastián on Saturday

Dan Martin completed the 2017 Tour de France with fractures to two of his vertebrae. The 30-year-old Irishman was unaware of the fractures that came as a result of crashing on stage nine of the race.

Martin (Quick-Step Floors) was descending the Mont du Chat when he was caught in a collision with Richie Porte (BMC).

Both riders landed heavily, and although Porte abandonded the race immediately due to his injuries, Martin remounted and carried on.

>>> Dan Martin: ‘I raced like an idiot at the Tour last year, but I’ve learned a lot’

Martin then rode through a gruelling final week in the Alps, often staying seated during climbs due to the pain he was suffering. He finished sixth overall – his highest ever Grand Tour placing – four minutes and 42 seconds behind winner Chris Froome (Team Sky).

Martin’s Quick-Step Floors team announced on Thursday that a post-Tour medical examination revealed that Martin had fractures to the L2 and L3 vertebrae in his lower back.

Watch: the best of the 2017 Tour de France

“During the Tour I didn’t have any problems when racing, but off the bike I wasn’t feeling very comfortable, so this week I did a scan and got the news,” said Martin, who has now been forced to withdraw from starting the Clásica de San Sebastián on Saturday and rest for three weeks.

“It’s a real pity I won’t ride San Sebastian, because the legs were there and it’s a race I like, but fortunately this injury isn’t something to worry about.

“In order to tackle my future goals in good condition, it’s better to take a break and give the fracture time to heal. There’s nothing else I can do, just rest and then build up for the final part of the season.”

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Kyle Edmund: Briton through to quarter-finals of Atlanta Open

Britain's Kyle Edmund

Britain’s Kyle Edmund is through to the quarter-finals of the Atlanta Open after coming from a set behind to beat Germany’s Peter Gojowczyk.

The 22-year-old beat the German 2-6 6-4 7-5 after a rain delay, and will meet either American Jack Sock or Israel’s Dudi Sela in the last eight.

“I was really pleased to get through that,” world number 45 Edmund said.

“It is nice to get wins under your belt and get some momentum for the rest of this hard-court swing.”

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Stunning Results at FINA Men’s World Water Polo Championship: Croatia Beats Serbia and Will Meet Hungary in Saturday’s Final

Croatia’s Andelo Setka. Photo Courtesy: SIPA USA

By Michael Randazzo, Swimming World Contributor

On a positively brilliant night in Budapest, an almost indescribably program of water polo took place at the Alfred Hajos Pool. In front of an adoring crowd of over 7,000 fans, the Hungarian men’s team suffocated a frustrated Greek team by a score of 7-5 to advance to the 2017 FINA World Championship.


In the nightcap of what will be remembered as one of the more memorable water polo matches played in one of the sport’s most honored venues, Croatia shocked the mighty Serbian team by a score of 12-11, ending the Serbs’ run as one of the most dominant teams in the history of the sport. With the upset, Croatia will join Hungary at Hajos pool for Saturday’s FINA Championship Final at 2:30 p.m. EST / 11:30 a/m/ PST.

Serbia, the defending World, Olympic and European champions had not lost in a major championship for more than four years.

For the Croatians, who less than a year before were dominated by their arch-rivals in an 11-7 loss in the Rio Olympics gold medal match, the win over Serbia—it’s first since 2010—represents one of the bigger wins in the long and contentious history between these two former Yugoslavian neighbors.

immediately after the match, Croatian head coach Ivica Tucak was almost defiant in responding to suggestions that Serbia could not be beaten

“Why were people thinking that we cannot win,” he said in remarks that Swimming World has translated from Tucak’s native Croatian. “We have a great team, we were physically prepared, we played hard and won.”

“The difference between games in the past and tonight’s game is that we were better,” he added.

Given the past rivalry between the two countries, anytime Croatia and Serbia face one another it’s as physical and emotional of a contest as any polo match can be. This latest encounter was no different, as the two teams traded goals throughout, Serbia never got more than one goal ahead while Croatia did not take the lead until it’s final score with 3 minutes left.

The Croatians were led by three goals each from Sandro Sukno and Maro Jokovic. It was Jokovic’s fourth quarter skip shot past goalie Branislav Mitrovic that proved to be decisive. Jokovic also scored on a 5-meter penalty shot that was called with one second left in the third period and Serbia leading by a goal. Andrija Prlainovic scored six goals for Serbia, including three in an incredible third period that saw both teams trading goals four times each.

Filip Filipovic, acknowledged by many to be the best player in the world, was stunned by the outcome.

“First I would like to congratulate our opponent, the team of Croatia. They deserved to win this game,” he said in English. “It was a physically difficult and stressful game,”

Explaining that the Croatian game plan was to break his team’s rhythm— Filipovic missed on both his shots for the night—he said: “I think they succeeded.”

It wouldn’t be Serbia vs. Croatia if there weren’t some controversy, Besides the questionable 5-meter penalty, there was a double exclusion with three seconds left in the game that saw Filipovic and Croatia’s Andro Buslje kicked out right before the underdog Croats broke into celebration.

When asked about Saturday’s final match-up with Hungary, an exhausted Tucak explained that: “It’s going to be very difficult. They are a great team, they have great individuals, they are very strong.”

In the evening’s first match, an inspired defensive effort anchored by goalie Victor Nagy (12 saves), held the Greek offense in check while Hungary’s offense did just enough to keep their opponent at bay.

After a first half that saw the Hungarians take a 5-4 lead into intermission, head coach Tamas Marcz was able to shortened the match in the second, frustrating Greeks, who hit numerous posts but were only able to solve Nagy once, on a goal by Ioannis Fountoulis with four second remaining and the match no longer in doubt.

Marcz, who has taken his team on an incredible run only six months into his coaching tenure, was remarkably composed following such an important win for Hungarian polo.

“It was a very difficult game because Greece plays a beautiful game, “ Marcz said. It’s not easy to win against them.”

Addressing the unexpected success his team has enjoyed in this world championship, Marcz admitted: “We were not favored for the final, but here we have arrived.”

In making an undefeated run through their group and with quarter- and semifinal wins—the only blemish on their record was an entertaining tie with the Italians back in group play, Marcz said: “Our players did the best they could, they were very concentrated and I am so happy.”

Hungary was led by two goals each from Marton Vamos and Norbert Hosnyanszky, which included a highlight reel backhand shot that electrified the crowd.

Greece got a hat trick from Konstantinos Genidounias but were only able to must one goal in the second half despite peppering Nagy with numerous scoring opportunities.

In the bedlam that followed the Hungarian win, Balazs Erdelyi—a two-time Peter J. Cutino Award winner who played for Pacific University from 2009-13—said that it is impossible for him to explain what it is like to have such success playing for such passionate fans.

“You can’t really explain what it’s like to play in front of 7,000 people,” he said. “This is amazing… [it’s] probably one of the best experiences of my life.”

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Sherri Betz – Picking Up the Box (5 mins) – Level N/A

What You’ll Need:

Pilates Pole, Reformer Box

You will think more about your alignment when picking up the Box on the Reformer after this tutorial with Sherri Betz. She looks at all parts of the body that are used during this functional movement and turns it into a fabulous exercise. This will remind us to keep Pilates in our daily lives, especially when we pick up heavy objects.

(Level N/A)

(Pace N/A)

Jul 28, 2017

(Log In to track)

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Head Coach Ray Looze’s Daughter Mackenzie Verbally Commits to Hoosiers

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To report a college commitment, email
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NEW COMMIT: Mackenzie Looze, daughter of Indiana University head coach Ray Looze, has committed to swim for her father beginning in the fall of 2018. Looze swims for Bloomington High School South, where her mother Kandis Looze is co-head coach. She also swims with the Bloomington Swim Club.

Looze primarily swims freestyle and IM. Her best SCY times are:

  • 200 Free: 1:50.66
  • 500 Free: 4:59.69
  • 1000 Free: 10:23.49
  • 200 IM: 2:00.43
  • 400 IM: 4:29.04

At the 2017 IHSAA State Championships, Looze finished fourth in the women’s 200 IM (2:01.58). She also split a 28.43 in the breaststroke leg of Bloomington South’s second place medley relay. In the 400 freestyle relay, she anchored the fourth place relay in 50.65.

Looze joins Noelle PeplowskiChristin RockwayIleah DoctorJulia WolfMorgan Scott, and Maggie Wallace in the Class of 2022.

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Texas Longhorns Score Verbal Commitment From Breaststroker Holly Jansen

Photo Courtesy: Holly Jansen (Twitter)

Agon is the proud sponsor of all high school coverage (recruiting, results, state championships, etc.) on For more information about Agon, visit their website

To report a college commitment, email
Join Swimming World’s Watch List

NEW COMMIT: The University of Texas women’s swimming and diving team has received a verbal commitment from breaststroker Holly Jansen for the Class of 2022. Jansen is a USA Swimming Scholastic All-American. The rising senior at West Potomac High School is a breaststroker and IMer.

Jansen does her club swimming with the Potomac Marlins. Her top times are:

  • 50 Breast 28.33
  • 100 Breast 1:01.11
  • 200 Breast 2:10.86
  • 200 IM 2:01.32

At the 2017 Virginia High School 6A State Championships Jansen was the runner up in the 200 IM and earned bronze in the 100 breaststroke.

With her best times Jansen would have finished second in the 100 and 200 breaststroke at the 2017 Big 12 Championships. She also would have added a fourth place finish in the 200 IM.

Also verbally committed to the Longhorns’ Class of 2022 are Grace AriolaJulia Cook, and Kendall Shields.

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4 Bad Running Habits And How To Fix Them

As a new runner, you might feel like you have a lot of catching up to do just to hold your own. But you have a key advantage: You haven’t had time to develop bad habits. Ever notice how runners constantly complain of being injured? Yeah, it’s not from the running. It’s from bad running habits. Ingrain good ones from the starting line, and you can circumvent a whole lot of pain and suffering. Read these tips, implement them, and prepare to lace up!

Bad Habit 1: Starting Too Quickly

As with lifting, when you run, your muscles, joints, and ligaments need a chance to warm up and get the blood flowing before you’re ready to crush your workout. A warm-up signals your body to release energy and contract your muscles so you’re physiologically ready to work hard. Always start with a dynamic warm-up, then walk, and finally jog for a little while when you first start out. Increase your speed gradually.


This rule applies to your training runs and races, but also to your running program as a whole. Speed work is running’s version of one-rep-max sets: It makes you stronger, but it’s hard on the body and you need to prepare for it. If you’re new to running, spend a few weeks going on easy jogs before you introduce any kind of speed work. This will build the strength and resilience you need to work harder.

Bad Habit 2: Skipping Core Work

Core work is another concept that’s as important for running as it is for bodybuilding. When you have a strong core, you’ll be able to stabilize your body to achieve greater power and minimize your risk of injury. A strong core also keeps your running form tight, which means you’ll move more efficiently and be able to go farther and faster with less effort. A study in The Journal of Strength and Conditioning Research found that people who did core exercises four times a week for six weeks ran a 5K 30 seconds faster than those who didn’t.[1]

I’m all for anything that makes running a little easier, but doing a bunch of planks isn’t always enough. There’s a difference between being able to consciously brace your core during movement and having reflexive core stability. The latter allows your core to stabilize subconsciously while the rest of your body is moving, such as during running. As a bonus, it will also help lessen your injury risk in the gym and during everyday movements, like lifting heavy stuff.


Bad Habit 3: Wearing Bad Shoes

If you’re new to running and feeling pain, the first place to look is down at your feet. What kind of shoes are you wearing? Are they lightweight, flexible training shoes? Have you had them for a really long time and do you wear them for other activities? Try bending and twisting the shoe. If the sole flexes too easily, you might need more support.

Inadequate support can lead to foot pain and even injury. Some people with incredibly strong biomechanics can get away with running in flexible, minimal shoes, but many of us need more cushioning and arch support. Wear a shoe specifically designed for running.

Your best bet is to get fitted at a running specialty store for a shoe that works with your individual needs. There is no best brand or shoe for running, but as a general rule, you get what you pay for, and you’ll know it’s right when it feels really good. Very scientific.


Bad Habit 4: Ignoring Injury

There are actually two ways you can go wrong here. The first is knowing there’s a problem and training through it. Avoid that temptation, no matter how tough you think you are.

When you feel pain, listen to your body. Some little aches and pains go away on their own while you work out the kinks, and those you can just run through. But if the pain gets worse throughout your run, call it quits for the day. Ignoring these early signs is a good way to take a little soreness and turn it into a full-blown knee injury that requires surgery and lengthy rehab.

The other common mistake is to stop running entirely. If something feels weird, taking a week or two off might be all you need to feel better. However, if it’s been a couple weeks and nothing is changing—or the pain goes away but comes right back once you resume training—be more proactive. This is when it’s time to see a massage therapist or physical therapist who can do things you probably can’t to get you on the path to healing. By the same principle, if you’ve been seeing a health professional for several weeks without a change in your condition, it might be worth consulting somebody with a different perspective.


  1. Sato, K., & Mokha, M. (2009). Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? The Journal of Strength & Conditioning Research, 23(1), 133-140.

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The Yoga Sequence Every Athlete Needs To Master

Excuses, excuses, excuses. I hear them all the time:

  • “I want to go to yoga, but I’m not flexible enough.”
  • “Yoga is for hippies and people who don’t lift weights.”
  • “I don’t have time to go to a class.”

Listen, no one is making you go to yoga, but you’re missing out on some serious self-care if you don’t. I consider it to be in the same category as things like adhering to a healthy diet, getting a massage, or doing some strategic foam rolling, in that it has a slightly mysterious ability to make everything else you do a little better. There is a reason this modality has been around for over 5,000 years. That’s longer than kettlebells, dumbbells, barbells, and just about everything else you’ll find.

The definition of yoga means “to yoke” or unite, and when paired with strength training, it is simply a match made in the stars. Strength training is a form of repetitive stress on your body, which is important, but it also needs to be balanced to provide its biggest benefits. Adding a bit of yoga into your daily routine can help you improve your focus and bodily control, train with better form, and recover better after you train.

If you spend a lot of time strength training, you likely find that you are tight in muscle groups like the hamstrings, pecs, and shoulders. These problem areas are common no matter if you move big barbells, swing or press kettlebells, or do nothing but bodyweight training. Even if you don’t strength train, you’re likely suffering from less-than-perfect posture. In both cases, you can benefit from learning and practicing a basic yoga sequence known as the Sun Salutation.

Rise with the Sun

The Sun Salutation links several of the fundamental yoga poses into a flow. Along the way, it also stretches and engages all the major muscle groups in your body, including your chest, back, abs, arms, and legs. It also provides gentle strengthening to joints such your ankles, wrists, hips, knees, and elbows. The sequence touches pretty much everything, which is one reason why it’s a non-negotiable feature in the early parts of most yoga classes. It can even be an entire practice unto itself.

The Sun Salutation links several of the fundamental yoga poses into a flow.

There are many different variations of the sun salutation that you may encounter. This is how to perform the most basic version. Pay attention to the breathing cues to get the most out of it!

  1. Begin standing upright with your feet together and arms at your sides. This is known as Mountain Pose.
  2. On an inhale, reach your arms overhead, touching your palms together and lengthening through your spine.
  3. Exhale and fold forward to touch your toes. Bend your knees to touch your feet if you are unable to do so with your legs straight.
  4. On your next inhale, rise halfway up, allowing your gaze to shift forward and your spine to extend. Your back should be flat in this position with your fingers on your shins, or on the ground if you have the flexibility.
  5. Exhale and place your palms flat on the ground framing your feet as you step one leg back to a low lunge. Your chest should be resting on your front knee and your back leg should be fully extended as you balance on the ball of your rear foot. Then step your lead foot back, bringing your feet together into a plank position.
  6. Keeping your arms close to your body and your abs engaged, begin bending your elbows and slowly lower yourself into chaturanga dandasana, or the bottom of a push-up. At the bottom position, your body should be in a straight line from your shoulders to your heels, with your elbows bent just past 90 degrees. You can modify this pose by lowering your knees to the ground for more support.
  7. On your next inhale, roll to the tops of your feet and press away from the ground, straightening your arms and arching your spine into the upward-facing dog position. Broaden through your collarbones as you squeeze your shoulder blades down and back and gaze upwards.
  8. Your legs should be firm and hovering about an inch off the ground as you press down through the tops of your feet and hands. If you feel any pressure in your lower back, bend your elbows and keep the front of your hips and thighs connected to the ground to minimize the arch in your spine. This is known as Cobra Pose.
  9. Take a deep breath in as you tuck your toes under and press away from the ground, raising your hips upward so your body resembles the letter “A.” This is the classic Downward-Facing Dog Pose. Your legs and arms should be active and engaged, with your head hanging as you look toward your thighs. Eventually, you want your heels to be in contact with the floor, but if they’re not, either bend your knees or allow your heels to hover a few inches from the ground.
  10. From Downward-Facing Dog, lift one leg into the air, stepping that foot up between your hands back to a low lunge position. Then step your other foot up to meet it. Exhale and fold forward.
  11. Finally, inhale and rise with a flat back to that halfway-up position (step 4) again, then to Mountain Pose. Repeat the sequence, remembering to alternate which leg you lunge with.

It may look like a lot on paper, but with just a little practice it becomes a seamless flow that you’ll have no trouble remembering. Once you’ve got it down, you can make it more challenging by adding a pair of small jumps: jumping back into chaturanga instead of stepping one leg at a time, and jumping forward between your hands from Downward-Facing Dog Pose.

When and How to Use the Sun Salutation

The Sun Salutation is a pretty perfect warm-up at the start of your session. If you follow the common programming of doing 12 rounds, or six per side, you’ll feel warm, mobile, and ready for whatever comes next, be it overhead work like handstand push-ups or kettlebell presses, squat variations, or practicing that pull-up. It can also be a cool-down at the end of your workout, stretching out what’s tight from training.

The Sun Salutation is a pretty perfect warm-up at the start of your session.

No matter how you use it, remember that each transition in the sequence is done to the tune of your breath, fully inhaling and exhaling during each movement. Ideally, you want to be breathing in and out through your nose.

Once you get comfortable with it, you can also do dedicated sessions that are nothing but Sun Salutations, in numbers of 20, 30, 50, or more. In fact, many hardcore yogis will perform 108 Sun Salutations in a single practice, as 108 is considered a sacred number in Hinduism. That may sound like an epic physical—and mental—challenge right now, but if you could do it, there’s no doubt you’d see incredible carryover to everything you do in the gym, and how you feel outside of it. And as an added benefit, your excuses for not doing yoga would all disappear.

There is no substitute for attending a well-taught 60-90-minute yoga class, but when you can’t do it, or before you get started on your journey, let the Sun Salutation help. Start by practicing it a few times on each side, and when you’re ready, give the 108 Sun Salutation Challenge a try!

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3 Tips To Beat That Hunchback

It’s the fundamental posture of our times—and that’s not a good thing. Sitting in our cars, at our desks at work, on our couch, and especially staring at a phone, all drag us down into an exaggerated position where the thoracic spine is slumped or flexed. And sooner or later, it becomes our default position—known as “kyphosis.”

Flexing the spine itself isn’t a bad thing—it’s a function of the spine for a reason and we wouldn’t be able to go there so easily if it wasn’t. But that doesn’t mean it’s healthy for you to hang out in that position for hours every day.

In some cases, this is something certain people are susceptible to more than others due to their bone structure and possibly their genetics. But in many cases, the things we do in and out of the gym can amplify its effects.

Here’s how to fight back against the hunchback—and beat it!

A Few Details on Kyphosis

Kyphosis affects the thoracic spine, which is the upper and middle back, and causes a rounded posture. Most people think that it only affects the spine, but this change in spinal shape has a big impact on the rest of the back and ribcage, too. The position of the scapulae, or shoulder blades, on a thoracic spine and ribcage under kyphosis will definitely shift, pushing them higher and outward into an ever-more dysfunctional “winged” position. Along with this change, the front side of the body often becomes chronically short and tight due to the closed ribcage position and protracted shoulders. This can contribute to shoulder pain, among other problems that plague lifters.

You aren’t going to defeat this foe by accident. You’ll need a proper and strategic plan of action when attacking and fixing kyphosis.

Step 1: Attack the Lower Traps

Many people forget that the traps aren’t just there to elevate the shoulders, the way they do when gym bros strap up and hit the 100-pound dumbbells for sets of shrugs. They also depress the shoulders and play an important role in perfecting good posture, not only when you’re standing, but also when you’re doing important lifts like front squats and pull-ups.

The problem is, most people neglect the part of the traps responsible for this—the lower traps. These fibers contract downward, and they have an important role in keeping the front of the ribcage in a strong, open position. The following two exercises are a perfect plan of attack to get them lit up.

Trap 3 Raise: The trap 3 raise narrows things down to each individual side and makes the traps work hard to lever the arm upward. It doesn’t take much weight to make the muscles work hard, and it will likely take a few practice reps to get the hang of it. Remember to retract the shoulder blade before each rep, the way I do in the video.

Kettlebell Angled Press: This is another way to get the traps in relative isolation without having to worry about other muscle groups kicking in. Using a light kettlebell, make an attempt to never let it travel toward the ground, and rather “slide” from chest level to full extension. The force angle will hit the lower traps hard while minimizing deltoid involvement.

Step 2: Dial Back the Front-Side Work

I’m not saying that everything you do for the front side of the body will completely sabotage what we’re going for, but when you’re trying to improve posture, avoid overdoing specific movements like rectus abdominis training, pull-overs, and even some lat work, since the lats are internal rotators of the shoulder.

There’s a certain logic that exercises like pull-overs or hanging leg raises have a “stretch” component that forces the thoracic spine to extend, but I’d answer that this stretch is more or less negated in the moves, because the muscles have to contract under load to reverse that position.

Dial Back the Front-Side Work

If you really want to open up the thoracic spine, focus instead on exercises like foam-roller extensions to train the thoracic spine to feel extension—and only extension.

To do it, simply lay a foam roller on the floor and lie on it face up so that it goes widthwise across your back, just below the shoulder blades. Keep your butt planted on the floor and your knees bent. Nest your head in your hands by linking your fingers behind your head, and simply try to make your shoulders “wrap” around the roller. Just ensure you keep your butt planted to do it.

Repeat this motion for reps, and take it slow. Remember, this is a stretch more than anything else.

Step 3: Ditch the Pull-Ups for a While

The tough thing about back training is that people think that any back exercise is a good one, where postural correction is concerned. The logic is tempting: Strengthen the upper back, open up the front side, and push the volume through the roof. What could go wrong?

In good intention, people will double up on their pulling movements, which can include pull-ups and chin-ups, reasoning that they’re premier strengthening exercises that also have a huge positive impact on posture.

In most cases, they’d be right, but when someone’s spine is chronically flexed to the point of kyphosis, pull-ups aren’t the best choice. The truth is, when someone has the “winged” scapular position typical of a hunched posture, they’ll also have an incomplete range of motion for the arm at the shoulder joint. Reaching overhead for any movement will result in compensation, usually at the lower back.

Forcing the arms into a dead hang position under a pull-up bar may seem like a good way to build range of motion, but in reality, it’s a huge compromise to shoulder health for an immobile lifter.

Once you spend some quality time with foam-roller extensions and lower-trap work, pull-ups may someday come back on the menu. But until then, focus on horizontal rows to keep the shoulder joint in a good position while it bears load. Depending on the pattern, you’ll still do a lot to hit the lats, as well as many other scapular muscles under safer conditions.

As your upper-back strength becomes more restored, gently incorporate mobility and flexibility drills like shoulder dislocates and chest stretches into the mix, so that you can attack the problem from both sides.

Oh, and stop hunching over while texting. Instead, use that voice-to-text feature to let me know in the comments how this works for you!

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