How to Fix Rounded Shoulders (GONE IN 4 STEPS!)
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2017-09-23に共有
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We start with the joint correction. Most of us would think that we likely have a problem with our shoulder joint if the issue is rounded shoulders but that isn’t exactly accurate. In fact, tightness and restriction in the mid back (thoracic spine) is a far more significant joint mobility issue that is causing the shoulders to assume a bad posture.
You can use things like a foam roller to try and correct this mobility issue but what is more effective and easier to implement is the simple drill shown in this video. All you have to do is lie face down on the floor and extend your arms up over your head at a 45 degree angle. Roll backwards to one side and let your arms stay high. This will not only rotate your thoracic spine but it will move it into extension and help you open up the restricted area. Do just a few turns to the left and right each day and you will quickly see your posture improve from just this alone.
Next, we have to deal with the muscle issues. Muscles involved in causing rounded shoulders are either tight or weak. The syndrome is called upper cross and it is one where the muscles of the pec minor, levator scar and upper traps get tight and short and need stretching while the rhomboids, subscapularis, serratus and lower traps get long and weak. Here we are going to first focus on those that need to be stretched.
The best two stretches are ones that you can do without any equipment. All you need is a doorway to position your body in and you are good to go. Stretch the subscapularis by putting your elbow inside the doorway and getting your arm into a position to throw a baseball. Rotate your body away from the elbow and you will feel a good stretch in the muscle deep inside your armpit and in the back of your arm. Hold for just 30-45 seconds and repeat a few times. Best results come from doing this just a few times per week on both arms.
The pec minor stretch can be seen described here. Be sure to also stretch it for 30-45 seconds a few times a week and before long you will find it easier than ever to get into the correct posture because you have freed up the tightnesses.
In order to be able to hold this proper position however, without thinking, you are going to have to strengthen the right muscles as well. Here are shown just two exercises that you can do with one inexpensive resistance band. The key is that they not only work the right muscles to fix the problem but they work them in the right combination with each other. The focus here should not be on doing lots of reps but rather fewer quality reps.
This whole routine for fixing your rounded shoulders should not take you more than just 5 minutes to perform. The key is going to be to be consistent with it. I tried to keep it really easy to follow and low in the requirement of equipment. Just a few times per week and 4 steps is all you need to start making the rounded shoulders you now have a distant memory.
If you are looking for a complete workout program that is designed by a physical therapist to not only give you great posture but help you to build serious athletic muscle in the process, head to athleanx.com/ and get one of the ATHLEAN-X Training Systems. Start training like an athlete so you can start feeling and looking like one in no time.
For more videos on how to fix anterior pelvic tilt and scapular winging along with other common postural imbalances, be sure to subscribe to our channel here on youtube at youtube.com/user/jdcav24
コメント (21)
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Is your posture suffering from more than just rounded shoulders? In one of my most helpful videos of all time, I put together 4 moves to fix your posture PERMANENTLY! https://youtu.be/g-7ZWPCWv0U
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Legend says that if you say “internal rotation” three times in your bathroom mirror, Jeff Cavalier appears.
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How about my rounded stomach....
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Timestamps for Exercises & Stretches 2:50 - Thoracic Spine Stretch 5:48 - Subscapularis Stretch 7:08 - Pec Minor Stretch 8:26 - Romboid Pull-Apart Exercise (externally rotate arms away with thumbs pulled back) 10:27 - Serratus/Lower-Traps Protracted Raise Exercise (protracting arms, externally rotate arms, and raise above the head)
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I wish I could post photos on YouTube I followed this about two years ago and had very similar results. Jeff is the maaaaaaan.
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0. Assessment: 1:00-1:30. ... Joint/muscle remedy: 1. 2:50, Thoracic spine: Stomach on ground, arms above head 45* angle, rotate back while keeping chest wide open, working your way to the left and right side 2. 5:48, Subscapularis: 30 seconds: externally rotate arm as much as you can, hook arm against something/doorway, while arm is kept back way rotate your chest forward/in 3. 07:08, Pec minor: hold should back against door, pinch should blades together, raise arm up 4: 08:26, Externally rotate arms away with thumbs pulled back, keeping shoulders/traps down, 20 sets of 1... not 1 set of 20, focusing on quality 5. 10:27, Serratus/lower traps: While protracting arms (without rounding the back) externally rotate arms out just enough to feel band tension. Raise above the head, down, reset, repeat 00. Habits: A: 11:13, Sit with tennis ball between shoulder-blades B: 12:01, Stand with sternum up C: 12:20, Stand up every 15 minutes if sitting all day ---do a few times daily or 3 or 4 times weekly 3:20-3:25---do this a few times a week 6:17-6:19
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Jeff is actually an eternal spirit. He’s training Jesse as a new vessel when his current one gives out due to still being made out of organic material. Jeff has actually been alive since Aristotle’s time.
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"if you are an athlete, lot of our viewers are" thanks Jeff
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Can't stress enough how important this is - tore a muscle in my back doing a barbell curl, because of my horrible rounded shoulders form. Cheers Jeff!
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I've watched many of your videos (all good) but this one by far has been most helpful to me. I've suffered back pain (lumbar & thoracic) for about 9 years now and not once in all that time has any doctor, physiotherapist, osteopath or even Orthopaedic Surgeon explained things as well as you have in the space of 14 minutes. I've been doing these exercises/stretches a couple of months now and so far they've made a huge difference. I'm not sure my back will ever be pain free but certainly my upper back & shoulders are so much better. I'm so bloody happy I could cry! THANK YOU THANK YOU THANK YOU!
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Massive shout to Jesse. You can just tell he's been locked in for many months now, and the results speak for themselves. Killer stuff.
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This is probably the most informative, useful and reliable fitness channel out there. I have learnt so much through Jeff's content. Absolutely legendary. Thanks for all the wisdom and guidance throughout the years Jeff!
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Up to 10 different consultants couldnt help me out during my 2 year upper back compression journey and guess what? After watching this video and performing all these golden exercises I finally start to feel pain free!!!! Jeff you are the real deal!!!! GENIOUS!!!
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This guy explains everything in such an understandable way but still keeps it informative about specific muscle groups etc... normally it's one or the other but this is accessible for anyone. I also like how he uses normal people as examples who don't pretend to be experts
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For over a decade I struggled with scapular popping/scraping/cracking due to serratus issues. This led to impignment every time when performing overhead movements. 2 weeks into this strict routine and the benefits are undeniable. Really great content!
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This was amazing. Been struggling with this posture since ages. I can feel the stress in my back following your recommendations.
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Jesse is making all kindzzz of gainzzz... all kindzzz
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Jeff: "Now, when we're talking joint, you're probably thinking what?" Me:"weed" Jeff:"shoulders, right?" Me: "yeah shoulders, that's what I said"
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I cannot thank you enough for this video Jeff! I have had the slouching issue all my life, and it took me to develop pain and the inability to exercise for me to want to fix this. You have shown me a brilliant way to fix this.
