STOP YOUR SHOULDERS FROM HIKING UP TO YOUR EARS-The Posture Specialist
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- เผยแพร่เมื่อ 1 ก.ค. 2019
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I see this posture pattern regularly, particularly when people are talking to one another, when clients are filling out forms, when kids are talking to their parents, when kids are just sitting around (this is really bad with our kids right now!!) I do show some examples with Double Shoulder Hoops, Single Shoulder Hoops, Uneven Shoulder Hoops, Shoulder Hoops caused by our workouts, Shoulder Hoops cause by stress. The exercise and stretch I give are excellent for this posture pattern that creates unnecessary postural discrepancies. If this posture pattern is YOU, please practice the exercise and stretch in this video. It is going to be incredibly helpful for you. Leave me a comment on how your body feels and ways you are increasing your awareness of and connection to your body. I can't wait for you to experience the benefits!!💖
I will be putting a few specific neck stretches together on my Instagram that will help with tight necks that are caused by this posture pattern. You can find me on IG @theposturespecialist.
For a posture assessment, contact me at: theposturespecialist@gmail.com
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Videos recommended in this video and other useful videos for your posture practice and wellness include:
🔹3-Lock Mountain-PLAYLIST link: • 3-Lock Mountain
🔹START HERE PLAYLIST (For new people to posture practice): • START HERE! Posture Ba...
🔹PAIN RELIEF PLAYLIST: • Counterpain/Counterstr...
🔹STRESS MANAGEMENT/WELLNESS PLAYLIST: • Stress Management Well...
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🔷MORE USEFUL videos to watch:
☑️Postural Breathwork Video: • How to Strengthen Your...
☑️PRODUCT REVIEWS PLAYLIST: • Product Reviews
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Happy Posturing!!
Ashley Osier/The Posture Specialist~TPS
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This is Gold, exactly what I needed for my chronic neck tension I developed
Thank you!! I am just thrilled for you! There is a good stretch for the neck in the Joint Openers Routine video as well.🌸
@@theposturespecialist3LM thanks for your work
Lennard I have insomnia now from my posture and what feels like back of head tension. Does this sound what u have? And did you fix the problem?
What a great video with such details thank you Ashley!
Aww...thank you. I'm glad it worked well for you!
Yes is so informative and I have seen so many people wondering about the shoulder area... 👌
lakebum That is good to know. I have not seen this pattern addressed, but it is definitely important to address. If you know others with this pattern, please share this video with them so they can fix it. Thank you so much for your input. Your voice is important.🌸
This is exciting to find 💖 I can only begin to accomplish these changes by first grounding my feet in the right places and feeling my legs kind of thickening and stilling. Wonderful! Later: Now I'm assuming the 3 locks are the throat the diaphragm the perineum and that accomplishes so much 😍
Awesome. 3 Locks are Pelvic (micro crunch from the top of the pubic bone to the navel. I have a specific video on how to do it), Diaphragm Lock and Throat Lock. I have individual detailed videos for each.
Scapula Drop is an excellent micro stretch and exercise to gain muscular activation and control and to set your scapula in the correct position. Let me know if you have any qts!😊
Thank you for for this video, my posture has been worst over the years, and while getting off coach, I was holding on hand rail and as I went down step, I felt a pop, yes one of my ligaments snapped and another frayed, so now waiting for surgery, I have been in so much pain, and now have pain from the base if my neck down my shoulder and arm. Thank you for your video, I shall religiously do your exercise.
Hello! Thank you for watching and I am so sorry hear you are hurting so much. First…when we have an injury, we follow the RICE acronym. Rest/Ice/Compression/Elevation. I have a Playlist called Counterpain Strategies. Please check that out BEFORE you consider anything else. Any exercise or stretches need to come AFTER you have been evaluated by your physician and then are in PT(physical therapy) I am certified in POST rehab corrective exercise, so I would not recommend any actual exercise until after evaluation and PT have taken place. With that said and IF you can practice the 3-Lock Mountain, (see that video from my two Playlist Start Here: Posture Basics and 3-Lock Mountain) you can safely practice this. Without assessing you myself and not knowing your past health history, I definitely encourage Rest, Ice, correct Compression, and Elevation to take any inflammation down, provide proper alignment, provide relief from pressure or impingement, and release of muscular tension. I do have a Topicals video about the topical I recommend for injuries, chronic pain, and generalized sprain/strain.
I pray you get the proper assessment, treatment, and rehab needed to get yourself back to your normal functioning levels. Keep me posted on your recovery please and let me know if and when you would like a posture assessment with me via Zoom and we can set something up to further your recovery and corrective function❤️
Thanks
You bet!
Wow 😮
Wow, wow😇
My hoop shoulders dropped after these stretches, thank you
Fantastic!! It is a great stretch. Keep doing it to maintain your gains and make even more progress!!
Might it change my posture? Or with it bring relief as it focus?.. Very much this thank you
Hi Ryan…it will do both actually👍🏼
I kinda have a shoulder hump, so will these exercises fix my shoulder hump too??
I cannot guarantee that doing this exercise/stretch alone will get rid of the hump. I don’t know how severe it is or how long you have had it. I do know that it can only get better by doing this exercise and by practicing the 3-Lock Mountain everyday. I have a theracane class on Thursdays through zoom and I also see clients through zoom if you want to set up an assessment.🙂
This is mainly for my 11yo granddaughter who dances and gets told to drop her shoulders. How many repetitions would you suggest for her and generally. Thank you so much
It depends on her fitness level. For clients who have no pain issues, they can do 3 sets of 10 throughout the day. If she is practicing the 3-Lock Mountain already, she will be practicing a variation of this as well.
Well I have this exact problem I have been looking for a fix for like forever I really hope this will help me as it makes me super insecure and hence I have 0 confidence I will update my progress I really hope it works
Please keep me posted. It takes 4-6 weeks for the muscles to start to adapt and make corrections, so practice every day along with the 3-Lock Mountain and stay positive! If you need individual support, I provide Zoom appointments.
hi, i have a question and hope you can give guidance. starting last year, whenever i lay down on my side to sleep, the shoulder that is not on the bed automatically shrugs without me noticing. I have to focus to realize that its shrugged and relax it. this cycle repeats many times. fortunately there is no pain, but i wonder if you can identify what causes this?
Hi Tom,
Great question! There are actually a number of different possible causes. One could be stress that is processed when you are sleeping. One is a short trapezius muscle that naturally elevates in a side lying position. One is that you have a repetitive shoulder shrug postural pattern that is so unconscious when you are up and about that you only notice it happening when you are lying down to sleep. One is a reflection of a muscular imbalance between the pecs, traps, and rhomboids. One could also be a compensation for an underlying issue in your neck that is protected by the actual shoulder shrug. That’s just off the top of my head. As a somatic therapist, I found postural issues quite common for people holding excessive anger, fear, depression, and anxiety, so that can also represent itself, at any point really. The only way to get to the cause is to raise your self awareness. I’m glad you don’t have any pain. If it does bother you, it might be a sign to at least have a posture assessment and see if there are other areas out of balance and go from there. Does all of that make sense? I think I might do a video on this because it is actually quite a good question and very applicable to corrective posture therapy.
@@theposturespecialist3LM thank you for the detailed response. Let me clarify 3 things to help narrow it down. First, i have very little stress that would cause issues unconsciously. Second, since my shoulders started shrugging when prone, i am very aware of it when sitting and it only seems to happen when on my side. Third, I have never experienced this before it started a year ago. My only guess is that it is associated with my slouched chair position that i sit in all day at home on my computer. I slide forward and rest my legs on a ottoman under my desk but feel there is no support for my lower back. I recognize that its not a good practice but since I never experience back pain, I continue. Could there be a correlation between slouching and shoulder muscles? Also, my doc defined the involuntary shrug as a muscle spasm. I wonder if thats accurate.
@@TomWarrenPhotography It could be related.I can’t give any real definitive answers without a proper assessment. That’s actually why I went to school to learn this stuff🙂 If it were so easy, everyone would be able to assess themselves and have no issues.
@@theposturespecialist3LM understood. just hoping you might have some ideas of possibilities since the doc doesn't.
@@TomWarrenPhotography Well take some time with the list of ideas I already gave you and let me know if you want to move forward on an assessment. It is a process for sure.
And will i get sore muscles in the back after doing these exercises??
It depends on how severe the postural discrepancies are. You may simply end up feeling better, more open, and have increased range of motion.
My shoulders are hiked and really internally rotated. I can feel the spinal cord being pulled from behind my head and it gives me headaches and i lost my ability to sleep. Have you heard of this before and any advice? I dont think pt was working
Hi Bret...this is more common than you know. The exercise and stretch in this video will be a good daily practice for you, if not multiple times per day. It also sounds like you might have some longstanding lifestyle/work habits that are encouraging poor posture. You will really want to take a look at this because you can take classes, get massages, and go to PT and not make great gains if you keep defaulting from an 8-hour job where you are defaulting into poor posture habits without being conscious of what's going on. If you are willing to take a small risk, consider one of my weekly classes or my 10-week posture program I just put together yesterday. I have the class schedule on my website. I have made the cost fee-friendly, so it is a small risk. This way you can get a feel for being assessed without coming into the office and being given some cues to take home and work on yourself. If you do want to really make individual gains, then we can set up Zoom sessions, but I might suggest the weekly classes/Posture Program to get your feet wet. Let me know if you have any more questions. Your posture wellness is a priority!
Okay so I just watched a few of your videos...wonderful singing and playing!! A main theme I am seeing, for example, is that you are collapsing at your diaphragm, which is dropping your chest, which then pulls your shoulder forward and rounds your back more. Now playing guitar can lend itself to anterior shoulder rotation and even, sometimes, a spinal rotation, so pay attention to folding into your instrument or twisting to one side, usually will be toward the neck as you are strumming and getting into the music. I would have you work on spinal flexing consciously intermittently throughout your jam /recording time to keep the spine open...as well as maintaining the 3-Lock Mountain. Make sure to watch those videos too so you get that down. The 3-Lock Mountain is the foundation of all of my posture work with clients and students. Your last music video recording looks like it was a year ago, :(. Do it because it brings you joy. You're really good😃
For the spinal cord tightness, headaches, and sleeplessness...I don't have all of the details, so I can't give advice off the cuff, but one piece of the puzzle might be that your neck is so compressed that you are having pressure on the cervical spine. Really focus on the Throat Lock lead through. You might feel lightheaded for a bit as your cervical spine begins to release and extend. Headaches are common with this issue. There are acupressure points to focus on and I have a video for this on migraines and headaches. You might also benefit from the jaw tension release video as well as headaches can come from TMJ and clenching of the teeth. Sleep...I have videos for relaxation to help you sleep. Check out my Playlist for this...when you go to sleep, start the playlist listen to the guided progressive relaxation and then let the rest of the videos with ocean and nature sounds keep you relaxed. You can also learn how to breathe with some of my breathwork videos to move your restless energy from your head down into your belly. All of those videos are free. Okay...I'm off, :)
The Posture The Posture Specialist Thanks! I did external band work and neck stretches in pt for 3 weeks and wasnt working much. I hope my shoulders not out of place. Its that rotated. Feels like my heads not at rest on my pillow. Hopefully not a cord injury but insomnia all started when i did a plate to neck workout. Xrays are fine but Hopefully the mri will show something.
Brett Evan Got it. Ya. Workout strains are too common and can cause all sorts of spinal issues. But I have had clients who pulled themselves out of alignment from tossing and turning during sleep. Neck "stretches" aren't always safe if you have a spinal cord injury. Glad you are getting results from the mri. I'd be interested in hearing the results. I imagine the PT encouraged icing to decrease any inflammation. When I got into a car accident, I had to continue icing for a good 9 months from the cervical swelling. Everyone is a little different. Practicing good posture though is pretty safe.
I am wheelchair user.. Could I do it while sitting down... And how many times we should do this?
Any way you could DM me a photo of you in your wheelchair so I can see how much you would have to lift up behind your chair back to do the stretch and exercise? You can go to my IG account and send a pic or via my email. Either is fine. I would love to do a video for corrective stretches for wheelchair users. So let’s stay in contact!
Can poor posture and constant hiked up shoulders cause thoracic back pain and tingling in the arms and hands?
Absolutely! If there is no incident of injury, often times it is due to repeated poor posturing of hands/wrist, and/or shoulder hoops, and/or forward head, and/or anterior shoulder rotation, and/or a combination of one or more of the above. Great question. Thank you!
@@theposturespecialist3LM my back and shoulders are a mess... are you a physical therapist? Do you offer one-on-one help and consultation? Thank you!
@@DanelleFCG Hi Danelle...I am not a physical therapist but am a corrective posture and exercise specialist. I do offer one on one sessions through Zoom. You can check out all that I do on my website. The link is on the upper right hand corner of my TH-cam channel.
Help I feel like my shoulders are rising and I try to keep my posture together but nothing seems to be working. 😢😢
Hi Kennedy...I am just seeing this and I want to give a thoughtful response but I have a client. Give me a little time today and I will answer your very important question.🌺
Hi Kennedy...you are not alone my dear. It takes a while for the muscles to stretch and lengthen from being shortened for so long and the other muscles to strengthen to hold the new position before your structure and muscles can begin the adaptation process. It usually takes a minimum of 3-6 weeks for the adaptation process to begin. Then the body has to slowly build corrections and adaptations from there. Does this process makes sense to you? I think this is a really good question and one that I can do a video on in the coming months. I will be resuming my weekly Zoom classes in January and you can participate if you want me to support you in that way. You can get more info on the classes from my website and then send me a message with your email and days you want me to send you an invite. The first class is free. Working together individually is also a possibility and you can get info on what I do from my website as well. You will fill out the same form for individual work. This particular video with the stretch will be really good for you, but it sounds like you will need both stretches and exercises to better assist your body with the adaptation process. Most people are not going to have an automatic posture shift without corrective exercises and stretches to correct the structure. Remember that imbalances in the muscular system must be corrected in order for the structure to be corrected, not the other way around.If your back is getting sore, use the tennis ball to get into those low/mid back acupressure points. I have the APRT Playlist that shows how to do some of that. You can also follow me on my IG @theposturespecialist and flip through my posts to see helpful tips. I hope this is helpful. Keep up the good work. Don't give up!! Make it a posture perfect day!! :)
@@theposturespecialist3LM Thank you so much for your response. I really appreciate it. By the way I messaged you on Instagram regarding my shoulders and possibly a personal zoom call to figure what’s going on with them.
@@kennedyvincent3217 You bet! Let me head over and take a look to see if I got the message.
I got the message request and am in the process of writing back. It is a busy day today, so if I don't get back to you today, I will send it tomorrow.🌺
The Bob Ross of Posture Fixing!
Why thank you! I hope you were in your 3-Lock Mountain when you were typing that in🌟
Is it normal to feel a pull in my biceps lol
Oh yes! If you are doing it correctly and especially if you are tight in the arms.
I can't even interlock my fingers! :(
I often teach an opening stretching sequence in my Thursday 5pm zoom class to help with that, but it might be a good video to work on. Have you seen my shoulder opening video that uses the resistance band?