Stretching WON'T Fix Rounded Shoulders (3 Exercises That WORK)
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- เผยแพร่เมื่อ 24 พ.ค. 2024
- Want to improve your rounded shoulder posture and eliminate shoulder pain at the same time? These three simple exercises will improve your tissue, loosen your muscles, and build lasting results.
Learn the three characteristics of rounded shoulder posture and how that structural dysfunction can lead to long-term shoulder pain and issues like bursitis, impingement, and rotator cuff problems.
Then follow this quick routine for a couple of weeks and relearn how to hold your good shoulder posture all day long effortlessly.
The only tools you will need are a convenient wall and a massage ball (or lacrosse or tennis ball) for the first exercise. You will start with improving your tissue pliability and lengthen muscles that control shoulder movement. Then we'll strengthen the muscles that create good posture and also address correlated dysfunctions like forward head posture and thoracic kyphosis.
Remember the cues and check your technique. For exercise three, keep the posterior scapular tilt in mind.
If you found this video helpful and you want to learn more about how to keep moving freely and without pain, click the like, subscribe, and notify buttons to see the new content we release each week.
IN THIS VIDEO
00:00 - Intro
00:55 - Characteristics of rounded shoulders
02:10 - Study #1: Head and shoulder posture affect scapular mechanics and muscle activity in overhead tasks
02:40 - Study #2: Prevalence of scapular dyskinesis in office workers with neck and scapular pain
03:45 - Our approach
The Exercises
04:20 - Pec Minor Release
07:05 - Wall Neck Side Bend
09:45 - Rounded Shoulders Reverser
15:09 - Next steps
RESOURCES AND LINKS MENTIONED
"Prevalence of scapular dyskinesis in office workers with neck and scapular pain" pubmed.ncbi.nlm.nih.gov/34927...
"Head and shoulder posture affect scapular mechanics and muscle activity in overhead tasks" pubmed.ncbi.nlm.nih.gov/20097...
Stretching WON'T Fix Forward Head Posture (But THESE Exercises Will!): • Stretching WON’T Fix F...
Wake Up This HIDDEN Muscle to Fix Hunchback Posture (AKA Kyphosis): • Wake Up This "Hidden" ...
Shoulder Pain Solution: www.precisionmovement.coach/s... - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - กีฬา
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Wow wow wow! Oh THIS is the underlying cause of my other issues. After doing these exercises with you today, I can feel my chest OPEN and my shoulders tilted BACK to where they belong. You are an answer to my prayers. THANK YOU!
Yay!
So happy that it worked :)
- Coach Joshua, Team PM
Just what I needed. Thanks!
:)
Hello coach. This is working amazingly for me! Thanks!
You are so welcome and thanks for sharing that :)
Especially like the wall neck side bend....very relaxing.
Glad to read that :)
Will do these
Thanks for trying them out! Let us know how it goes :)
- Coach Joshua, Team PM
I can’t wait to try this, thank you so much!
Have fun!
You are so welcome!
Definitely going to give this a try. Thank you.
Please do!
Let us know how it goes :)
- Coach Joshua, Team PM
Thank you for getting me started reversing the damage created by using the laptop, and phone. Glad I found you.
We are glad too :)
Wow it's 10 months later now, did it fix your posture or at least improve somewhat?
Yo Coach E (my coach's name 🙂) just wanna say thanks for what you do. I found you about 8 years ago trying to fix terrible posture. This last year i finally got serious. Watching your videos you taught me how to intuitively rebuild my internal structures. I got a power tower and basically have been doing scapular exercises with it, all straight armed - no bending elbows. Push ups, wide pull ups, dips, rows, basically an exercise in every direction and my upper back/shoulders have never felt better (even rotator cuff damaged from years of baseball and football have disappeared!) . You taught me to strengthen systematically to realign vs stretching my way out. So impressed I even bought your knee pain solution and felt immediate relief! Even with D1 collegiate weight training they never focused on the material you present. It's in line with the way Seattle's Ichiro trained for lengevity with the Mariners. So many injuries could be prevented if they incorporated more of this kind of training. If you wanna fix your issues, just do it y'all. Get the hang of it and its a short daily routine to feel better for life 🙂. Much love Coach E!
Hey Matt, thanks for the feedback man, really appreciate you leaving it. Way to fix yourself up! Keep it up and to anyone reading this - listen to this man, he speaks from experience! - Coach E
Appears easy enough to do - no stress❤
Try it out and let us know how it goes :)
How's it going
You have helped me with low back and knees. Gardening joy has returned. I shared your channel with a guy that played youth hockey and is on a men's league. He checked you out during our conversation and is grateful.
That is so great to read!
It is our pleasure.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thankyou
You're welcome!
Thank you very much for this very great exercises !!!👍👍
I try it directly and it Works ! Good evening for all 🙋🏻♀️🫶
Nice work!
Thanks Coach you saved my shoulder
So great to read!
Thanks for the support :)
Genius!
Thanks!
Just what I need. I'm only 1/2 way to full ROM. 45 degrees should be 90?
I've searched for stretches for so long I gave up. So happy am a subscriber.
Thank you Coach E.
Not everyone will be able to achieve the same ROM. Try to make yours as big as possible.
Thanks for stopping by :)
- Coach Joshua, Team PM
Hi Coach, thanks for the video. It looks like i have a long road ahead as i cant even manage to get my arms up to horizontal when doing the reverser :) I`m pretty fit for my age but obviously not so good in the mobility/flexibilty department hehe
You can do it!
I love that you explain the cause of the problem before showing the exercises and I also love that you share the varieties.
In the beginning you said that when you lift your arm overhead and you have rounded shoulder you feel pinching that could be on the bursae, the rotator cuff tendons or the joint capsule . But I want to ask you, could it pinch the biceps tendon? I think i feel such a pinch during pull ups . Just to share that I have poor posture and I am a skinny guy
Thanks so much for your feedback. We really appreciate it.
The biceps tendon can definitely be pinched in that situation.
Check this out next and let us know how it goes:
th-cam.com/video/gmtC3BM3eGk/w-d-xo.htmlsi=h_omJ-bgSVC6y2ML
It will help if you are in pain but you will also have to fix your exercise technique so that you can prevent it from happening while moving.
- Coach Joshua, Team PM
Just done a test round. Interesting clunks means there's unpractised ranges of motion to explore. On exercise 3, I can only get to just above horizontal before I tense. I shall keep going.
Thanks for trying it out :)
love your this. I am an older woman and the my shirts don't fit right since the shoulder near the sleeve cap has rotated forward.
Try out the exercises and let us know how it goes :)
Would it be a valid option to replace the ball on the wall by pinching the muscle with one hand and stretch the opposite one, and then maybe switch. Or using a method similar to the SMR technique with the fingers presented in other exercises? I understand it may be less efficient but it would then be possible to do these exercises with just a wall. Following this same line of thought, do you have a video that gives exercises for spinal posture/rounded shoulders that could be easily done at the office ? ( that is, minimal in terms of external requirements and space used)
Thanks!
Please use an ASMR technique that suits the equipment that you have and the space that you have to do the exercise.
These exercises can help you at the office:
th-cam.com/play/PLoMJ2ciqfFnQ9g3JO3LO6nXpilLzY_YD4.html
- Coach Joshua, Team PM
i have to say. i have to adapt my workouts as i approach 50. this channel is top shelf.
We all do.
Thanks for stopping by and never hesitate to reach out if you need more support :)
- Coach Joshua, Team PM (48 yo)
@@PrecisionMovementCoach as a 48yr old dad of (2) trying to convey the importance of postural hygiene is seemingly impossible.
are these simple enough for fwd head posture as would apply to a teen?
the real trick is getting the message across. my fear mongering isnt helping. even holding the phone at eye level is a no go for them
They definitely apply to a teen.
Hope that you can reach them :)
- Coach Joshua, Team PM
This all makes sense to me. I will give it a try. The medical community has come up with simply resetting the muscle memory with gentle movement. I received a cortisone shoulder injection 6 days ago. I have been mistreated for decades in this area and was at one point on a bunch of painkillers. Just a horrible way of life. I'll try a few of the other exercises too. The New York Times has a recommended morning stretching routine that makes sense too. It seems like it may be Pilates based. From one Thanks Coach 🙏
Thanks for watching and keep us posted on your progress :)
Next day 2. During #1 stretch one armpit really tight and slightly painful.
I noticed today my ROM has increased.
I'm passing the word to a bunch of old family members today.
I can say that because I'm older than most of them. lol. Many thanks. 60 to 77 year old
Thanks for the update and keep up the great work!
Thanks for spreading the word :) :) :)
- Coach Joshua, Team PM
I just find real solution, to my bad posture,l just feel all my muscle connect to eachother with your advices,blessings..
Thanks for trying it out :)
About "Rounded Shoulders Reverser", in my shoulders there is poping while I going up or down with hands. There is no hurt for now. Is it dangereous for me or it is normal?
Noises that are not associated with pain are typically nothing to worry about. However, these exercises can help you to make sure that you are moving your shoulders with as much control as you can :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks :)
Is it necessary to do against a wall or can exercises 2 and 3 be done just standing straight???
The wall gives you tactile feedback and enhances your efforts and should be used as well as practicing standing straight.
Keep us posted on your progress :)
- Coach Joshua, Team PM
How often should I do these? I work IT so I am stare at screens all day and do graphic design work at night. I do workout and stretch but still have rounded shoulders.
2 - 3 times per week is sufficient :)
My right shoulder is and I cannot get it to go flush in doing the butterfly it's like locking up! I tried pushing it a little bit but I'm still an inch and a half away from the wall. Same with the first ball. So what is keeping my shoulder from getting into that flat position?
It's hard to say from our vantage point but the exercises can help.
Do them 2 - 3 times weekly for the next 4 weeks and send a progress report.
The resources in the video description can also help. Especially, the Shoulder Pain Solution program.
Thanks for stopping by and let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Well I have to say the next day i see less pain and seems more mobile ,so will continue ! Thx for replying Blessings to all .
Can a massage gun be used instead of a ball, for pec minor release?
This is a great question. Thanks for commenting.
It is likely overkill and this video can help you to understand why:
th-cam.com/video/bFZ76SwaVYs/w-d-xo.html
- Coach Joshua, Team PM
How long it takes to give results and how many times a day need to practice
I checked my ROM external rotation before I started first stretch.
It's hard to say how long it will take for you to notice changes because everyone responds to the exercises differently. Practice 2 - 3 times per week for 4 weeks. You should notice improvements by then.
- Coach Joshua, Team PM
has it helped
I can not have 3 point touch with the wall without lot of tension. my back will have bad curve if I force my self to it.
That is no problem...get as close as you comfortably can and you will improve with time and practice :)
- Coach Joshua, Team PM
My left shoulder pop when I do shoulder shrugs and when lifting my left arm up what can I do to stop it from popping
Hi!
Your ultimate goal will be to strengthen the deep shoulder stabilizers in different situations.
The Shoulder Pain Solution program can guide you. Read more about it here:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
you got so many video for rounded shoulder so the questions is which one to use?
Try this one. Always good to find the latest one.
Does it matter if I use baseball ball for massaging?
Any ball will do :)
What a great comment "if you do the exercises with tension, you are not going to integrate the new pattern in your everyday life"
Well ... Really? In fact it sounds right .. we'll see..
Doing the exo by relaxing and getting tonus in posture muscles instead of tension..
And i did stretch out these shoulders in some yoga asana, forcing!
I am learning here another more gentle approach
:)
Can i use a tennis ball for the first stretch?
Yes.
😊
:)
Is ASMR pseudoscience or is it clinically backed? I would like to see some reviews from reputable journals on this!
Don't wait for "the experts" to tell you what's right/wrong with something as simple as this - do it and make your own decision.
I don’t think I can do the beginning ball exercises because my boobs are too big. But, I think I can put the ball against a book or something against the wall. We will see
Try it out and let us know how it goes :)
Sorry to say but most people with rounded shoulders and head forward position can't have their butt, shoulders and head touching the wall at the same time as a starting position for your exercises.
You do your best - if you can't get there you get as close as possible.
Finding it really difficult to keep my head against the wall. - keeping shoulders hips and head against wall
Thanks for trying it out!
Keep working on the exericses and you will improve with time and practice. In fact, I expect a progress report after four weeks :)
- Coach Joshua, Team PM
Bruh this ain’t gonna fix my pain
Hey!
We are here to help. So, try it out and let us know how it goes.
With more information we can make further recommendations :)
- Coach Joshua, Team PM