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! th-cam.com/video/g-7ZWPCWv0U/w-d-xo.html
When I do the thoracic spine stretch I feel a "stretch" in my shoulder that i can only describe as cold, is this due to needing to stretch the shoulder 1st?
Hey Jeff, great video, I'm a trainer and I have upper cross syndrome. I realized a few months ago that over the years I avoided any form of chest stretching because of gym rat bro science that if you stretch your chest you are going to weaken it. This was a habit that I never even knew I had internalized and I am not trying to undo it. Your video was extremely helpful, and also I hope you don't mind if I borrow your analogy of 20 sets of 1 vice one set of 20. Quality over quantity. -Preston
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
I've been struggling with shoulder and neck pains for several years and I happened upon this video. It's only been 3 days following these tips and I feel so much better already! This guy is awesome.
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!
BarnsleyBob M8 u can get rid of the pain, just do these until ur back is straight and then build muscle to support the back even better. I had the same problem, for long years my back hurt like a bitch, even when i wasnt carying anything and i was skiny af, but now i dont feel the pain anymore...
@@GuessWho915 they do to some extened, I wear my for about a month now it's pushing my shoulders back so my upper back dosen't hurt as much, but it's just one bit of fixing backpain if you combine this with streches, works much beter, my backpain is significantly less at this point.
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
There are a few components to neck correction device. One place I found which succeeds in merging these is the Neck Mender Blueprint (check it out on google) it's the most useful resource that I have ever heard of. Check out all the unbelievable info.
Thank you, Jeff! I definitely will use these tips to fix my rounded shoulders. Here are my notes and a summary of Jeff's excellent tips for quick reference... (1) JOINT FIX: Correct the tightness and restriction in the mid back (thoracic spine). 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. Do just a few turns to the left and right each day and you will quickly see your posture improve from just this alone. (2) STRETCHES: (2a) Stretch the subcapularis: All you need is the edge of a doorway to position your body in. Stretch the subscapularis by putting your elbow inside the doorway and getting your arm into a position to throw a baseball (reach back). 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. (2b) Stretch the pec minor (chest area): Press shoulder on the edge of the doorway, pinch shoulder blades together (to get it activated), raise arm up. 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. (3) EXERCISES: (3a) Modified pull apart Using a resistance band, pull a resistance band apart, rotate the hands back so that the thumbs point backwards (instead of upwards). Important: Do not shrug your shoulders. Keep shoulders down. Focus on quality rather than doing lots of reps. (3b) Work on serratus Protract or extend arms while pulling apart a resistance band, pointing the thumbs back (external rotation for the arms), raise arms up overhead. Concentrate on quality reps. (4) HABIT FIXES: (4a) When sitting down: Sit upright, put a tennis ball in the middle where your shoulder blades meet and keep it pressed up against the back of the chair. (4b) When walking around: Lift and angle the sternum (the top of your chest bone) up. Do not angle it down. Pretend that the top of your sternum, the top of your chest bone is a cup of water. Always keep your sternum full throughout the day. Keep your sternum up. Keep the cup level and do not spill the water. Constantly check throughout the day and ask “Where am I?”. (4c) If you spend a lot of time sitting, then get up every 15 or 30 minutes to give you a break in your sitting position. When you get up take note of the position of your sternum. When you sit back again, put back the tennis ball behind you up against the back of the chair. ###
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.
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!!!
Definitely, the best fitness videos anywhere. I'm 65, and have used the Huberman Lab, and Goggins motivation info to reverse my diabetes, and cover 50 miles in a day regularly. Now, I feel great. And I'm starting to see a bit of definition since using more of these JC videos. I wasn't suppose to go back to normal glucose levels without medication or special diets. Or gain 25 pounds of muscle at 65, on basically a liquid diet. Now, I'm not suppose to get definition like someone 40 years younger. So, here I go. Starting with these unbelievably helpful JC videos. Ive done everything off the YT videos so far. And I see no reason to stop now. I would like some advice on if I need to do anything different because I am missing a significant portion of my scapula. Part of it was removed to replace my full jawbone. I look forward to the day when I can post a photo some senior fitness websites. Showing what you can accomplish with excellent free instructions, and a commitment to improve your body.
I am a Nigerian and I must say that you are truely a legend... God bless you. This is actually my first time commenting. this fixed my posture in about a week... My rounded shoulders and hunchback has disappeared, my advice to people: don't give up in the first day and second day of doing this.. I started to see results in about 4 days... If I was rich I would send jeff a private jet to come have dinner with my family, I am 23 years old and I am so excited
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!
Learned this years ago from Jeff. Now have shoulder pain because stopped the stretching and listened to a “internet” guru on shoulder lifts…… now I’m back here relearning and shoulder pain is going away. Thank you Jeff. GOD bless you.
Oh my goodness! I'm a disables veteran for bulging discs in my thoracic spine. I've had pain that has gotten progressively worse, and I find myself leaning further and further forward. I am in MISERY! I thought I was a lost cause! I've done just a few repetitions of these today and I am feeling soooooo much better already! Thank God I found you!!!!
Hi Was wondering how you got on after aa month. I’m spinal injury t5 but previous breaks lower down not healed properly and rounded posture means they bulge more and more aand posture getting more rounded. So not ssame as you but similar. Pain awful!! Are these exercises actually changing your posture or just giving more range when remember to do them?
Michelle Berger I'm not doing them like I should, but I DO feel better when I do. There's also several other videos I do along with these. th-cam.com/video/gfSCZbb9MOY/w-d-xo.html
I've had poor posture and rounded shoulders for years. Just practicing these movements I am feeling a good stretch and blood flow that I've never felt before. Thank you!!
@@rAsnoor00 Yes! But I use these as stretches before I work out my upper body. I think the biggest key to fixing them is to build muscle in your back and chest. It all takes time, but this definitely helps.
This is for me at 76 years young! Thanks for all those great tips on how to keep me from rounding my shoulders with a degenerative spine diagnosed since I was 25.
I’ve been SUFFERING with serratus anterior pain for over a year and half. I’m in PT. I’ve had two unnecessary abdominal surgeries looking for this pain. One genius PT found the issue and I’ve been working it for 8 weeks. A man came to my house for a service call repair and he was asking why I was hurting. He could tell I was in pain. He recommended your videos and I found this. I’ve been doing these for 3 days (serratus) snd I already feel like I’m more stretched out and less pain! Thank you!
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!
@@alexrichardson1226 its gotten better the pain is still there, but it doesnt bother me when doing my workout and i even started benching again, i just do some rotation exercises with a band before working out, i also went to see a pt and he said that my pain is there because i started lifting weights right away as a beginner and my body wasnt adapted to that so my shoulder couldnt keep up with all the stress and he suggested me to add some own weight exercises into my workouts
I've been struggling in training with over head press and well any movement requiring my arms to be above my head. this made almost an instant change. did these streches before my shoulder work out and it was night and day difference.. I've since added this regimen to my workouts twice a week! life saver thank you!
I would like to add to this I wrestled, boxed and played middle linebacker. Did all three of these at a pretty high level. Jeff cavalier and Kelly starrett helped me get back on track by watching both their videos. I would like to thank these guys. I was diagnosed with a false labrum tear in my shoulder. I really was just super tight through my thoracic spine and posterior capsule of the shoulder. I was doing so much forward movement from throwing punches, bench pressing and forward movement from shots that I was constantly tight in pec minors, pec majors, and neck muscles, scalenes. These guys explain their motives behind it so well. I’m back to benching 400lbs, body weight 255 and running miles again. I was dead felt burned out! Thanks guys I hope u two can do a video together !
my favorite part about this channel is definitely the fact that he's an actual physical therapist who walks you through the parts that you're supposed to work on and how it's supposed to feel. It's that level of knowledge that makes me trust Jeff more so than any other random guy with abs and a camera, Jeff put the time in to do all his homework so he can easily tell us what's needed without selling any snake oil.
Night number two and I already feel a difference, muscles I have't felt in a while are firing. I've been a student for the last 3.5 years and my body is wrecked from it. Returning to my roots (Jeff) is surely going to get me together. Thanks so much for your content! 💚
Wow!I'm blown away at how GREAT your videos are.They are so educational and you really get the way muscles work and how to heal ,strengthen and avoid injury.Your videos have helped my son regain strength and heal his rounded shoulders.I can not tell you how grateful I am for your expertise ,clarity of presentation and willingness to share to help others.YOUR WORK IS AWESOME AND A LIFE SAVOR!
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.
gibson995 yo dawg, I’ve started doing these stretches and they’re making my body just absolutely ache. Did you experience something similar at first? Or am I possibly doing them slightly wrong leading to pain?
Man, this video was great and it got straight to the point. Shows what the problem is, what we need to do fix it, and then exercises and stretches to do just that. Seriously, thank you.
Clark 1986 Can I ask you for your routine of these exercises please man? This video confuses me quite a bit lol. Also, did you use a band like in the video or did you use like a broom stick instead? I don't have any type of resistance band. Thanks brother!
For anyone that has an injury/issue like this, the moment an exercise hits it correctly and the pain melts away - this one did it for me. I can't wait to keep at it and hopefully keep this nagging issue away and gone forever. You are a legend. Thank you.
This is excellent. I’ve been doing the stretches from this video 4-5 times/wk for the past 3 weeks, and have noticed a big improvement in my posture & mobility in the various overhead presses. Good stuff.
Can I ask did you completely correct your posture? My neck lurches forward with my shoulders hunched over. I hate my side-profile. Looking online it’s hard to find before and after photos of people that have fixed their hunched back.
BRO THAT FIRST STRETCH. I've recently tore my ACL and it movtivated me to take my training seriously. Been working on whole body in prep for surgery. I've seen other of your videos talking about corrective videos before and tried them out and wasn't really sure what I needed. After studying a lot of your videos, I found out i had a weak lower trap, rounded shoulders, some glute weakness, and a pretty huge knot down in left lower back, size of tennis ball. I did that first stretch and heard an audible "pop" around my front left serrates. My left side has always been a little imbalanced, my left foot is about an inch shorter and arch is about 1 cm higher than right, and left leg is about 1 inch longer. My left side is loosened up, and pretty sore now, but I've never had this much mobility. Thank you so much for all the wisdom you guys provide. Looking forward to the rest of your videos. Keep up the amazing work!!
I love this video man. I wish more people were as knowledgeable as yourself. I've been having such a hard time trying to find someone as knowledgeable to help me as I have scoliosis and have all kinds of disbalances.
Oh my goodness... thankyou.. I used to have amazing posture, but years of neck pain through injury i have developed very round shoulders... which I absolutely hate . These excersices may not only help me look better, but reduce neck, back, shoulder pain headaches.. and improve my inspiration, reducing my episodes of shortness of breath and possibly have the side effect of helping my breathing during an asthma attack. I am so pleased to have found this video... thankyou . Will incorporate it into my physio excersices.
when i was 20 i went to see a physiotherapist and i asked him on how to fix my rounded shoulders? he answered with a smile “that is the way you were born you can’t change it” though i didn’t give up, i did some flexibility exercises, back work out etc.. and i’m so proud that i didn’t listen to him and i’ve overcomed that roundness 😁
I am starting all of this tommorow. I have had rounded shoulders all my life, I blame it on how tall and thin I was when I was a kid. I was 6'2 and 90lbs, I dont think my muscles could support the frame. I walked looking down and hunched over, not because I was shy or anything but it was natural, as I got older and playing sports my entire life, obviously I got stronger and out grew all of that but I think the rounded shoulders stayed. It has always bothered me when I look in the mirror from the side. I just figured there was nothing I could do about it, as thats the way my body developed. I'm 52 now, and its exciting to know that maybe I can fix it. Thanks a bunch Jeff, your channel has helped me in so many ways, I doubt you will ever read this as its a really old video, but if you do, you should know you do a lot of good.
I have been following these exercises for the past week and a bit and I am already seeing so many improvements! My back doesn’t hurt when I sit straight and my posture is a lot better. They might feel difficult initially, but your body adapts to the exercises :)
@@onkar5404 pretty well actually, my posture is mostly fixed but my butt part still needs some work. Thanks for asking, the progress in such a short time was truly amazing to me
i work as a diesel mechanic, doing relatively heavy duty work 5 days a week, jeffs methods of reforming tight muscles has helped me tremendously to recover and get ready for the next week!💪🏼
I good tip I came up with for remembering good posture when driving (if you don't bring a tennis ball) is to adjust your rear view vision mirror so that it's in a good position ONLY WHEN sitting up properly. This way if ever you notice the mirror is tilted to high, you remember that our not sitting up straight!
One of my cars messes my posture up because I can’t see anything over 50 on the speedo for the steering wheel if I’m sat up straight. Really need to run a sat nav speedo in that one because I catch myself hunching to see the speedo all the time!
My son is slouching for at least 5 years. He now 16. Your so right that the person isn’t born that way. He started slouching when he was around 10 or 11 years old. Al can do is reminding not to slouch as I don’t know there was an exercise for it. I’m gonna have him try your exercise and stretching. Now I’m glad that I stumbled on your video and subscribed. Thank you so much your video.
Jessie did an especially wonderful job demonstrating everything. I've been suffering from this issue for months and have been in a lot of pain. This is a godsend video for me. Thank you, Jeff and Jessie!
Hi have been using this method for about a month and guess what I am already beginning to see a big improvement. I had made a big mistake in thinking I would correct the problem with more exercise, more weights, more reps and guess what it did not work. This does so a big Thanks. One regret- I didn't see this sooner.
U are a blessing athlean and today feels a lucky day to b born in utube era. U hav fixed my 8 months old unexplainable plain . I didn’t knew how to explain my PT what is it what’s going on they treated me for cervical for months but pain used to shift . Here n there den there. I am giving a comment here on my first day of exercise from this video and I will leave a feedback once I am completely sure it’s gone. Today I realised I do hav round shoulder prblem and now I will work on it and take care of my spine . Thank u so so so much.♥️
Thank you so much! Jeff, you're amazing. I've had trouble correcting my posture ever since recovery from a no fault head on car accident. Your exercises and input are REALLY helpful in addressing problems Im still struggling with 10 years later. It's been a hard long road making progress, but thanks to you I'm another step closer to achieving my goals. Although the accident ended one of my past-times involving competition fencing, I'm hopeful your instructions will help me regain the high level of fitness I lost from my injuries. Your depth of knowledge and attention to detail are really impressive. I can't thank you enough!
Fabulous exercises, great explanations of what and why you chose these movements. Went to a PT 8 sessions---he gave me two exercises in all that time: first one: slowly move my head backward 15 times 3xday; second one: bend arms at elbows, 45 degree angle, hands in air, rotate arms backward, same # reps as first exercise. What baloney. Came to your site and instantly felt and saw progress. My posture was improved in days, in two weeks I look like a different person. People have noticed and commented. Thanks for the exercises, the simplicity of "equipment", and the scientific basis for every movement.
Some other exercises my physio gave me: 1. Human Dart - Lie on the floor on your chest, hold your arms and hands (palms facing upwards) by your side, then lift them up, pinch your shoulder blades together and hold for 60 seconds. Make sure while holding this position your chin is tucked in to your chest as much as possible, so that the back of your neck is stretched out. Modified version: Hold your arms a little ways out from your side (like 45 degrees), you can also hold light weights in your hands once you build up strength. 2. Superman Flex - Lie on the floor on your chest, your arms should be laid out in front of you so the sides brush your ears. Lift your arms off the ground, keep them straight and reach out and then pull back, but DO NOT bend your elbows. The movement should be in your shoulders only. Do 2 sets of 10 superman flexes. Modified version: Hold light weights in your hands. 3. Snow Angels - Stand with your back against a wall, move your feet away from the wall a little ways and bend your legs slightly. Push your elbows up against the wall. Without moving your elbows, spread your arms out away from your body so the backs of your hands touch the wall. Lift your arms up and then back down again, keeping your arms against the wall. After every time you lower your arms, make sure to press elbows against the wall and spread your arms back again, so your shoulder blades pinch together. Do 2 sets of 10 snow angels. Modified version: Hold light weights in your hands. 4. Cat Stance Arm Raises (?) - Get on the floor on your hands and knees and let your chest sink down below your shoulders. You want to keep your chest sunk at all times, so the only thing that moves is your arms (do not move your chest, always keep it parallel with the floor). With light weights or a stretch band between your hands, lift one arm up so that it brushes your ear then lower it. Lift the same arm up and to the side (like you're spreading a wing) then lower it. Repeat this 5 times with one arm, then do it 5 times with the other arm (up, lower, out, lower). Take a break then do it all again once more.
Actually, for me, 20 years + ago, just by noticing my bad posture and keeping my chest out and shoulders back I felt a difference over time without the actual exercise. We forget about our posture due to our daily repetitious lifestyle. My Watch phone with the exercise app helps a lot as a reminder to get up and move around. That is my 2 cents.
What can I say about this man, I have been following him for very long time, the man gave all he had and still giving what he has of the true and logical information about this. The passion he has for this, is unbelievable, this is why he understands every single tiny thing about it, all of that because of that passion. Much respect Jeff
Pretty detailed to demonstrate on a skeleton exactly what bone movements are happening. Between that and all the other detail, I'll take this channel over some random bro who has muscles but demonstrates form that looks like it'll murder his body in a few years.
MaccBoii He used to eat gummy bears on a regular basis and it turned into some kind of an inside joke on this channel, and now since he is making gains and eating healthy his gummy bears are going to expire.
This is great information. I would love to see a video on a fix for one shoulder higher than the other. I broke my collarbone 30 years ago and actually had to have an inch of it removed in order to "fix" it. I believe this has severely limited my pressing strength over the years. I would love to know some things I could do to help strengthen my shoulder.
Mike The Pipe For the last month I have actually been trying to "train" myself to sleep on my back with my head laying flatter to help alleviate neck and back pain, which helps alot. As far as helping in balancing my left side, I guess time will tell. Thanks for the advice.
Funny that I just started back-sleeping again too and it instantly fixed my constantly crackling neck. I can only recommend to everyone to change your sleep habits!
William Vardanega Mine actually broke apart from the end and was sticking up about 2 inches. It didn't come through the skin, but I walked around for 2 years like that before I got a halfass surgery at 18 years of age. As a result I don't think my left side pressing strength will ever equal my right side no matter what I do.
Wow thank you for this video I have suffered from slumped shoulders for most off my life. I never had anyone show me how I could correct it. I'm in heaven!!
Several weeks ago I began doing muscle exercises to improve the quality of my breathing, I am here because of the serendipity that produces a teacher when the student is ready. My round shouldered posture impinges on my rib cage, thus the muscles that support my chest and upper back don't function well in breathing; that's a serious problem for a person with impaired breathing. I am doing the exercises and stretches you are demonstrating. Your explanation of exactly how the muscles are working is exactly perfect for me; i understand what I'm doing and why. This is a better fix than the back brace my physical therapist suggested. . Because of my mobility and balance issues I won't try to get on the floor to do the mid-thoracic stretch. Instead I'll try it standing against against a wall. Today is January 24, 2018; I'll check in again 4 weeks from now.Thanks for this video. I'm book marking this to practice every day.
Exercise from 2:50 opened my cheast, and i don't know how, but it also opened the airways around the nose and sinuses, especially on the side where i felt the stretch. God bless You. I had this issue for few years, and I had been breathing shallowly.
Danilo Marques Ele e mesmo, mais por ele nao pense que todas as pessoas que votaron o Trump sao assim, eu tenho muitos amigos estadounidenses que votaron o Trump e sao gente boa, esse cara e um babaca.
I deal with fibromyalgia and ehlers-danlos syndrome, and your content helps me more than any physical therapist I've gone to. I've been trying to figure out how to deal with my upper back/shoulders for years with no luck and yet suddenly I've got a few things I can feel instantly working the right muscles.
I’ve been working out a lot recently and my shoulders have been in pain. I thought it was the workout then realized my posture was wrong. It’s wild how much info you already know because your body tells you. Still appreciate this video very much and will continue to work on my posture.
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! th-cam.com/video/g-7ZWPCWv0U/w-d-xo.html
I've had pinched rounded shoulders for 6 years now, tried everything still not working
@@michaelkunt bad habits and bad waking sitting posture
When I do the thoracic spine stretch I feel a "stretch" in my shoulder that i can only describe as cold, is this due to needing to stretch the shoulder 1st?
5 years late but lfg Jesse!
Hey Jeff, great video, I'm a trainer and I have upper cross syndrome. I realized a few months ago that over the years I avoided any form of chest stretching because of gym rat bro science that if you stretch your chest you are going to weaken it. This was a habit that I never even knew I had internalized and I am not trying to undo it. Your video was extremely helpful, and also I hope you don't mind if I borrow your analogy of 20 sets of 1 vice one set of 20. Quality over quantity.
-Preston
Legend says that if you say “internal rotation” three times in your bathroom mirror, Jeff Cavalier appears.
Jason smith Jeff cavalier is what I need rn.
I tried but nothing happened........
lmfao
Once he appears he starts yelling at you “50 FACE PULLS NOW!!!”
@@rebelo2025 no he said 500 facepulls
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
Thanks :)
Thanks............
Thanks for this
Thanks for this Stephen, this helped to write up these exercises for some of my clients
Legend
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)
Thanks
you're a legend
@Daniel Madison i dunno man, maybe you should ask a doctor
Thank you 🙏🏻
I appreciate it man
I wish I could post photos on TH-cam I followed this about two years ago and had very similar results. Jeff is the maaaaaaan.
Congrats man! How long did it take for you to see the results?
How long did it take you to get the results?
How long did it take
Shit if this worked for you I gotta do this tol
How long did it take.
How about my rounded stomach....
ariffin5 😂😂😂
ariffin5 W
ariffin5 treadmill
If u want a rounded stomach ask Phil heath
😂🤣🤣🤣🤣
I've been struggling with shoulder and neck pains for several years and I happened upon this video. It's only been 3 days following these tips and I feel so much better already! This guy is awesome.
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.
X
"if you are an athlete, lot of our viewers are" thanks Jeff
I'm athletic suffered from bankart tear after arthoscopic surgery still my shoulder suffer 😷 , practicing Jeff exercise having some relief
Lol I always feel like a pile of dough watching his videos because while they do help me, they’re definitely not meant for lazy pieces of shit like me
Sgt Nooodle it’s meant for everyone I’m sure he appreciates your view and upvote on his channel
Yup
@@RileyFreeman8 same lol
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!
How many times a week did you do this to get it to show results?
Couldn't have said it better ^^^
BarnsleyBob
M8 u can get rid of the pain, just do these until ur back is straight and then build muscle to support the back even better. I had the same problem, for long years my back hurt like a bitch, even when i wasnt carying anything and i was skiny af, but now i dont feel the pain anymore...
Does posture braces help with this problem. I already have one so I am wondering does it worth it to wear?
@@GuessWho915 they do to some extened, I wear my for about a month now it's pushing my shoulders back so my upper back dosen't hurt as much, but it's just one bit of fixing backpain if you combine this with streches, works much beter, my backpain is significantly less at this point.
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
Darren Tucker
There are a few components to neck correction device. One place I found which succeeds in merging these is the Neck Mender Blueprint (check it out on google) it's the most useful resource that I have ever heard of. Check out all the unbelievable info.
2:29 Sleeper stretch for tight posterior capsule
2:50 Thoracic spine mobilization
5:23/5:43 Subscapularis stretch
6:34 Pectoralis minor stretch
8:17 Variation of the pull apart exercise
9:48 Serratus anterior and lower trapezius exercise
Robert Thanks! 👍
Ur the man! Thanks 👍🏼
Thanks man
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!
Thank you, Jeff! I definitely will use these tips to fix my rounded shoulders. Here are my notes and a summary of Jeff's excellent tips for quick reference...
(1) JOINT FIX:
Correct the tightness and restriction in the mid back (thoracic spine). 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. Do just a few turns to the left and right each day and you will quickly see your posture improve from just this alone.
(2) STRETCHES:
(2a) Stretch the subcapularis:
All you need is the edge of a doorway to position your body in. Stretch the subscapularis by putting your elbow inside the doorway and getting your arm into a position to throw a baseball (reach back). 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.
(2b) Stretch the pec minor (chest area):
Press shoulder on the edge of the doorway, pinch shoulder blades together (to get it activated), raise arm up. 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.
(3) EXERCISES:
(3a) Modified pull apart
Using a resistance band, pull a resistance band apart, rotate the hands back so that the thumbs point backwards (instead of upwards). Important: Do not shrug your shoulders. Keep shoulders down. Focus on quality rather than doing lots of reps.
(3b) Work on serratus
Protract or extend arms while pulling apart a resistance band, pointing the thumbs back (external rotation for the arms), raise arms up overhead. Concentrate on quality reps.
(4) HABIT FIXES:
(4a) When sitting down: Sit upright, put a tennis ball in the middle where your shoulder blades meet and keep it pressed up against the back of the chair.
(4b) When walking around: Lift and angle the sternum (the top of your chest bone) up. Do not angle it down. Pretend that the top of your sternum, the top of your chest bone is a cup of water. Always keep your sternum full throughout the day. Keep your sternum up. Keep the cup level and do not spill the water. Constantly check throughout the day and ask “Where am I?”.
(4c) If you spend a lot of time sitting, then get up every 15 or 30 minutes to give you a break in your sitting position. When you get up take note of the position of your sternum. When you sit back again, put back the tennis ball behind you up against the back of the chair.
###
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.
artboy598 this comment wins for this video--needs more likes 👌
Wtf lol
That's beautiful.
Thats why the greeks got into sculptures - to have models for the muscle markers. however, over millenia, the marks have faded
U right
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!!!
Did you get rid of it completely?
Did you get rid of it?
Definitely, the best fitness videos anywhere. I'm 65, and have used the Huberman Lab, and Goggins motivation info to reverse my diabetes, and cover 50 miles in a day regularly. Now, I feel great.
And I'm starting to see a bit of definition since using more of these JC videos. I wasn't suppose to go back to normal glucose levels without medication or special diets. Or gain 25 pounds of muscle at 65, on basically a liquid diet. Now, I'm not suppose to get definition like someone 40 years younger.
So, here I go. Starting with these unbelievably helpful JC videos. Ive done everything off the YT videos so far. And I see no reason to stop now.
I would like some advice on if I need to do anything different because I am missing a significant portion of my scapula. Part of it was removed to replace my full jawbone. I look forward to the day when I can post a photo some senior fitness websites.
Showing what you can accomplish with excellent free instructions, and a commitment to improve your body.
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"
MarlonOwnsYourCake bahahhhaa! Gold.
"dude weed, amirite lmao?"
@David Reed hahaha! SAME! My man!
Flight is that you?
LMFAO!!!
I am a Nigerian and I must say that you are truely a legend... God bless you. This is actually my first time commenting. this fixed my posture in about a week... My rounded shoulders and hunchback has disappeared, my advice to people: don't give up in the first day and second day of doing this.. I started to see results in about 4 days... If I was rich I would send jeff a private jet to come have dinner with my family, I am 23 years old and I am so excited
bro
Naija boy 🇳🇬
What does being Nigerian have to do with any of that?
This got me hype!
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!
Learned this years ago from Jeff.
Now have shoulder pain because stopped the stretching and listened to a “internet” guru on shoulder lifts…… now I’m back here relearning and shoulder pain is going away. Thank you Jeff.
GOD bless you.
Oh my goodness! I'm a disables veteran for bulging discs in my thoracic spine. I've had pain that has gotten progressively worse, and I find myself leaning further and further forward. I am in MISERY! I thought I was a lost cause! I've done just a few repetitions of these today and I am feeling soooooo much better already! Thank God I found you!!!!
Hi
Was wondering how you got on after aa month.
I’m spinal injury t5 but previous breaks lower down not healed properly and rounded posture means they bulge more and more aand posture getting more rounded. So not ssame as you but similar. Pain awful!!
Are these exercises actually changing your posture or just giving more range when remember to do them?
Michelle Berger
I'm not doing them like I should, but I DO feel better when I do. There's also several other videos I do along with these. th-cam.com/video/gfSCZbb9MOY/w-d-xo.html
Michelle Berger
And this
th-cam.com/video/TQqgf8kB6R8/w-d-xo.html
I forgot to add that I have to have my hubs help, because it's all so weak, I can't hold any of the stretches AT ALL.
Hi,, Thanks for the reply and the links. Much appreciated. I don’t have any help and find it difficult to get in the habit,.
I've had poor posture and rounded shoulders for years. Just practicing these movements I am feeling a good stretch and blood flow that I've never felt before. Thank you!!
Did these exercises help your shoulders???
@@rAsnoor00 Yes! But I use these as stretches before I work out my upper body. I think the biggest key to fixing them is to build muscle in your back and chest. It all takes time, but this definitely helps.
This is for me at 76 years young! Thanks for all those great tips on how to keep me from rounding my shoulders with a degenerative spine diagnosed since I was 25.
I’ve been SUFFERING with serratus anterior pain for over a year and half. I’m in PT. I’ve had two unnecessary abdominal surgeries looking for this pain. One genius PT found the issue and I’ve been working it for 8 weeks. A man came to my house for a service call repair and he was asking why I was hurting. He could tell I was in pain. He recommended your videos and I found this. I’ve been doing these for 3 days (serratus) snd I already feel like I’m more stretched out and less pain! Thank you!
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!
I am currently dealing with shoulder inpignement do you think that these exercises are gonna help deal with this problem
@@Danieleqq hi mate did you find an answer to your question? I’m in the same situation
@@alexrichardson1226 its gotten better the pain is still there, but it doesnt bother me when doing my workout and i even started benching again, i just do some rotation exercises with a band before working out, i also went to see a pt and he said that my pain is there because i started lifting weights right away as a beginner and my body wasnt adapted to that so my shoulder couldnt keep up with all the stress and he suggested me to add some own weight exercises into my workouts
@@alexrichardson1226 he also told me my rotator cuff muscles and pecs are very tight so iam looking to adress that
@@Danieleqq good to hear it’s getting better mate. Was thinking of seeing a pt too. Cheers for getting back to me man I appreciate it
I've been struggling in training with over head press and well any movement requiring my arms to be above my head. this made almost an instant change. did these streches before my shoulder work out and it was night and day difference.. I've since added this regimen to my workouts twice a week! life saver thank you!
literally did these exercises during the video and i have already noticed a huge improvement.... now let's fix my anterior pelvic tilt.... !!
I’ve been working on my anterior pelvic tilt for 5 years, training to do the splits is the thing that has made the most difference!
I would like to add to this
I wrestled, boxed and played middle linebacker. Did all three of these at a pretty high level.
Jeff cavalier and Kelly starrett helped me get back on track by watching both their videos. I would like to thank these guys. I was diagnosed with a false labrum tear in my shoulder. I really was just super tight through my thoracic spine and posterior capsule of the shoulder.
I was doing so much forward movement from throwing punches, bench pressing and forward movement from shots that I was constantly tight in pec minors, pec majors, and neck muscles, scalenes.
These guys explain their motives behind it so well. I’m back to benching 400lbs, body weight 255 and running miles again. I was dead felt burned out!
Thanks guys
I hope u two can do a video together !
non-equip
2:50
6:00
6:30
eqip
8:20
10:00
Thank you, you are a god
ABN AMRO BANKIER best comment ever
yojutobepostire
Jasper MVP RIGHT HERE
i am watching the whole video
my favorite part about this channel is definitely the fact that he's an actual physical therapist who walks you through the parts that you're supposed to work on and how it's supposed to feel.
It's that level of knowledge that makes me trust Jeff more so than any other random guy with abs and a camera, Jeff put the time in to do all his homework so he can easily tell us what's needed without selling any snake oil.
Jesse is the ultimate testimony for your program.
Night number two and I already feel a difference, muscles I have't felt in a while are firing. I've been a student for the last 3.5 years and my body is wrecked from it. Returning to my roots (Jeff) is surely going to get me together. Thanks so much for your content! 💚
20x1 for all
2:50 thorastic spine
5:30 subscapularus stretch
6:30 pec mjnor
Exercises
8:10 rotator cuff and rhomboids
9:50 serratus anterior and lower traps
_Xandr _ .
Wow!I'm blown away at how GREAT your videos are.They are so educational and you really get the way muscles work and how to heal ,strengthen and avoid injury.Your videos have helped my son regain strength and heal his rounded shoulders.I can not tell you how grateful I am for your expertise ,clarity of presentation and willingness to share to help others.YOUR WORK IS AWESOME AND A LIFE SAVOR!
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.
he's the goat of fitness. Highly appreciate your content. Definitely a fan
I started doing these stretches first thing in the morning and right before I go to bed. Honestly makes the world of difference. Thank you.
gibson995 yo dawg, I’ve started doing these stretches and they’re making my body just absolutely ache. Did you experience something similar at first? Or am I possibly doing them slightly wrong leading to pain?
@@Shrekboy567 thats a good sign because your weak muscles are being put into work
@@Shrekboy567 oh
It makes the world different but does it make your shoulders different!?
Man, this video was great and it got straight to the point. Shows what the problem is, what we need to do fix it, and then exercises and stretches to do just that. Seriously, thank you.
Go get a different physio. This is no rocket sience. :-)
Yeah it dosnt make it sound bigger stuff like that
Jon Daye i agree
Does this work ? I have the same Issue
I think you just saved me from a lifetime of bad posture. Thank you for this video.
Clark 1986 did it work?
Well you need to do it every day and it's not gonna go in a week, you need to stay committed. The feeling afterwards is excellent .
Clark 1986 Can I ask you for your routine of these exercises please man? This video confuses me quite a bit lol. Also, did you use a band like in the video or did you use like a broom stick instead? I don't have any type of resistance band. Thanks brother!
Clark 1986 yo hows it going rn with this?
Good just keep doing it :)
For anyone that has an injury/issue like this, the moment an exercise hits it correctly and the pain melts away - this one did it for me. I can't wait to keep at it and hopefully keep this nagging issue away and gone forever. You are a legend. Thank you.
"Step one, you gotta work on your joint.."
Say no more, boss man. I got this.
* *starts rolling* *
@@zeeshanmemon2581 Too on the nose ;)
One step ahead
Its actually an effective way to work out. Have a smoke beforehand and it acts as a mild pain reliever and muscle relaxant,
I like to smoke a fatass blunt while running on the treadmill
This is excellent. I’ve been doing the stretches from this video 4-5 times/wk for the past 3 weeks, and have noticed a big improvement in my posture & mobility in the various overhead presses. Good stuff.
how do u feel now?
Can I ask did you completely correct your posture? My neck lurches forward with my shoulders hunched over. I hate my side-profile. Looking online it’s hard to find before and after photos of people that have fixed their hunched back.
Jesse is making all kindzzz of gainzzz... all kindzzz
Were Keith and Kevin at.
If Jesse sticks with Jeff he'll have some Silverback Action goin in no time AT TALL!
The Color of The Universe. Some of that cobra action.
That's because he gets the bluuud into to the muscles
NoSloppy. Yeeeeeeeeeaaaaaaaaaah.
BRO THAT FIRST STRETCH. I've recently tore my ACL and it movtivated me to take my training seriously. Been working on whole body in prep for surgery. I've seen other of your videos talking about corrective videos before and tried them out and wasn't really sure what I needed. After studying a lot of your videos, I found out i had a weak lower trap, rounded shoulders, some glute weakness, and a pretty huge knot down in left lower back, size of tennis ball. I did that first stretch and heard an audible "pop" around my front left serrates. My left side has always been a little imbalanced, my left foot is about an inch shorter and arch is about 1 cm higher than right, and left leg is about 1 inch longer. My left side is loosened up, and pretty sore now, but I've never had this much mobility. Thank you so much for all the wisdom you guys provide. Looking forward to the rest of your videos. Keep up the amazing work!!
I love this video man. I wish more people were as knowledgeable as yourself. I've been having such a hard time trying to find someone as knowledgeable to help me as I have scoliosis and have all kinds of disbalances.
"I thought this guy was a lost cause" - jeff cavalier must be so proud of jessie
Incredible what a mentor can do for u. Literally transform ur life
The look of pride on Jesse's face as Jeff let him enter into the Jeff's Muscle Marker club lol
:D
Oh my goodness... thankyou.. I used to have amazing posture, but years of neck pain through injury i have developed very round shoulders... which I absolutely hate .
These excersices may not only help me look better, but reduce neck, back, shoulder pain headaches.. and improve my inspiration, reducing my episodes of shortness of breath and possibly have the side effect of helping my breathing during an asthma attack.
I am so pleased to have found this video... thankyou .
Will incorporate it into my physio excersices.
Thanks for this vid! I’m 15 and have back problems and this is really helping!
Thanks bro, you just save my life. I’ve been hated my shoulders and my back for a long time. Now i can learns how to fix it. Thanks a million.
did you fix them or not yet tho? cause i wanna know for how long should i do them excercises
ayman sick Dont end with it
Did it work man?
Did it work for you?
when i was 20 i went to see a physiotherapist and i asked him on how to fix my rounded shoulders? he answered with a smile “that is the way you were born you can’t change it” though i didn’t give up, i did some flexibility exercises, back work out etc.. and i’m so proud that i didn’t listen to him and i’ve overcomed that roundness 😁
I am starting all of this tommorow. I have had rounded shoulders all my life, I blame it on how tall and thin I was when I was a kid. I was 6'2 and 90lbs, I dont think my muscles could support the frame. I walked looking down and hunched over, not because I was shy or anything but it was natural, as I got older and playing sports my entire life, obviously I got stronger and out grew all of that but I think the rounded shoulders stayed. It has always bothered me when I look in the mirror from the side. I just figured there was nothing I could do about it, as thats the way my body developed. I'm 52 now, and its exciting to know that maybe I can fix it. Thanks a bunch Jeff, your channel has helped me in so many ways, I doubt you will ever read this as its a really old video, but if you do, you should know you do a lot of good.
How is it going?? Did it work?
I have been following these exercises for the past week and a bit and I am already seeing so many improvements! My back doesn’t hurt when I sit straight and my posture is a lot better. They might feel difficult initially, but your body adapts to the exercises :)
1 year later, what about now? I’m going to give this a try starting tonight
@@mohammedqasim3657 3weeks later, what's your progress?
@@slay3rgamingyt 4weeks later wbu?
@@onkar5404 pretty well actually, my posture is mostly fixed but my butt part still needs some work.
Thanks for asking, the progress in such a short time was truly amazing to me
@@slay3rgamingytglad to hear bro, I' m also trying these exercises myself bc of my bad posture and fvcked soldiers wish me luck :D
This was amazing. Been struggling with this posture since ages. I can feel the stress in my back following your recommendations.
2:30 - stretch shoulder
2:50 - spine mobilisation
5:25 - stretch chest doorpost
6:25 - stretch chest doorpost 2
8:15 - pull apart, muscle strenghtner
9:45 - pull apart and raise up, muscle strengthner
i work as a diesel mechanic, doing relatively heavy duty work 5 days a week, jeffs methods of reforming tight muscles has helped me tremendously to recover and get ready for the next week!💪🏼
Jessie looks like he’s constantly holding in a laugh
😂
I good tip I came up with for remembering good posture when driving (if you don't bring a tennis ball) is to adjust your rear view vision mirror so that it's in a good position ONLY WHEN sitting up properly. This way if ever you notice the mirror is tilted to high, you remember that our not sitting up straight!
Connor McDougall brilliant! You’re so clever!!!
One of my cars messes my posture up because I can’t see anything over 50 on the speedo for the steering wheel if I’m sat up straight. Really need to run a sat nav speedo in that one because I catch myself hunching to see the speedo all the time!
I always do this haha
Literary noticed that today when driving, then I read this comment
I do this too! Awesome advice
When I need advice. YOU are the one I look at on TH-cam 100% my top 1 recommended to all people.
Not only corrections but creative. I have been following you for 3 months and my workout is doing wonders for me. Thank you
Did these once and can already feel such a difference. Thank you!!
My son is slouching for at least 5 years. He now 16. Your so right that the person isn’t born that way. He started slouching when he was around 10 or 11 years old. Al can do is reminding not to slouch as I don’t know there was an exercise for it. I’m gonna have him try your exercise and stretching. Now I’m glad that I stumbled on your video and subscribed. Thank you so much your video.
you are a good dad
OVERCOME72
I appreciate it. Thanks
Daniel Villegas
I’m trying. Thanks
haveaniceday Take away his video games and tell him to get off the computer if you want him to stop slouching
haveaniceday you are a good father my dad never cared like you do
Jessie did an especially wonderful job demonstrating everything. I've been suffering from this issue for months and have been in a lot of pain. This is a godsend video for me. Thank you, Jeff and Jessie!
Hi have been using this method for about a month and guess what I am already beginning to see a big improvement. I had made a big mistake in thinking I would correct the problem with more exercise, more weights, more reps and guess what it did not work. This does so a big Thanks. One regret- I didn't see this sooner.
Same thoughts
I can't remember if I posted this already. But I do these exercises and I tell you it feels so good.afterwards. thanks for this.....
Jeff is FITNESS LEGEND.. he also sounds a very humble person...RESPECT..!!!!
Can't stop thinking how lucky Jesse is.
He worked his ass off how tf is he lucky?
@@xyzkarso Lucky that he gets to work with someone as talented as Jeff.
being treated by someone like jeff is priceless for many. The man is the definition of any expert, the god father IMO.
@@AtheismF7W it’s like having Michael Jordan as a personal basketball coach
U are a blessing athlean and today feels a lucky day to b born in utube era. U hav fixed my 8 months old unexplainable plain . I didn’t knew how to explain my PT what is it what’s going on they treated me for cervical for months but pain used to shift . Here n there den there. I am giving a comment here on my first day of exercise from this video and I will leave a feedback once I am completely sure it’s gone. Today I realised I do hav round shoulder prblem and now I will work on it and take care of my spine . Thank u so so so much.♥️
Thank you so much! Jeff, you're amazing. I've had trouble correcting my posture ever since recovery from a no fault head on car accident. Your exercises and input are REALLY helpful in addressing problems Im still struggling with 10 years later. It's been a hard long road making progress, but thanks to you I'm another step closer to achieving my goals. Although the accident ended one of my past-times involving competition fencing, I'm hopeful your instructions will help me regain the high level of fitness I lost from my injuries. Your depth of knowledge and attention to detail are really impressive. I can't thank you enough!
no one ever tried to make a video on this topic before good work jeff
Jeff did - 3 years earlier. This one is much more in-depth though. (A ton of other people addressed this issue, too if you take a look around on yt)
Fabulous exercises, great explanations of what and why you chose these movements. Went to a PT 8 sessions---he gave me two exercises in all that time: first one: slowly move my head backward 15 times 3xday; second one: bend arms at elbows, 45 degree angle, hands in air, rotate arms backward, same # reps as first exercise. What baloney. Came to your site and instantly felt and saw progress. My posture was improved in days, in two weeks I look like a different person. People have noticed and commented. Thanks for the exercises, the simplicity of "equipment", and the scientific basis for every movement.
Some other exercises my physio gave me:
1. Human Dart - Lie on the floor on your chest, hold your arms and hands (palms facing upwards) by your side, then lift them up, pinch your shoulder blades together and hold for 60 seconds. Make sure while holding this position your chin is tucked in to your chest as much as possible, so that the back of your neck is stretched out. Modified version: Hold your arms a little ways out from your side (like 45 degrees), you can also hold light weights in your hands once you build up strength.
2. Superman Flex - Lie on the floor on your chest, your arms should be laid out in front of you so the sides brush your ears. Lift your arms off the ground, keep them straight and reach out and then pull back, but DO NOT bend your elbows. The movement should be in your shoulders only. Do 2 sets of 10 superman flexes. Modified version: Hold light weights in your hands.
3. Snow Angels - Stand with your back against a wall, move your feet away from the wall a little ways and bend your legs slightly. Push your elbows up against the wall. Without moving your elbows, spread your arms out away from your body so the backs of your hands touch the wall. Lift your arms up and then back down again, keeping your arms against the wall. After every time you lower your arms, make sure to press elbows against the wall and spread your arms back again, so your shoulder blades pinch together. Do 2 sets of 10 snow angels. Modified version: Hold light weights in your hands.
4. Cat Stance Arm Raises (?) - Get on the floor on your hands and knees and let your chest sink down below your shoulders. You want to keep your chest sunk at all times, so the only thing that moves is your arms (do not move your chest, always keep it parallel with the floor). With light weights or a stretch band between your hands, lift one arm up so that it brushes your ear then lower it. Lift the same arm up and to the side (like you're spreading a wing) then lower it. Repeat this 5 times with one arm, then do it 5 times with the other arm (up, lower, out, lower). Take a break then do it all again once more.
What is the tension of the band -medium high or low?
Same here, but they didnt help
After how much time difference can be seen?
Eltyo had to google how to do yr exercises, but could not find the cat stance arm raises?
Jeff u are just amazing that's all that I have to say
Mr kimishima your name is amazing
Tatsumi Kimishima di
Tatsumi Kimishima your amazing...
by far the best videos on the internet
Tatsumi Kimishima I
Actually, for me, 20 years + ago, just by noticing my bad posture and keeping my chest out and shoulders back I felt a difference over time without the actual exercise. We forget about our posture due to our daily repetitious lifestyle. My Watch phone with the exercise app helps a lot as a reminder to get up and move around. That is my 2 cents.
Very accurate brother
Makes sense that keeping the posture is working the muscles to keep it in that position.
Yes but working out the muscles will be supportive to your posture.
@@EternalLegionGaming if i workout with letting my chest out nd my shoulders back would it help ? I'm 19
@@imadkeddam4700 Yes but also try to have correct posture daily.
What can I say about this man, I have been following him for very long time, the man gave all he had and still giving what he has of the true and logical information about this.
The passion he has for this, is unbelievable, this is why he understands every single tiny thing about it, all of that because of that passion.
Much respect Jeff
Jeff is the best trainer in youtube
Like if you agree
Ki nn shit yeah. I spent months not gaining too much till I started watching his videos and fixing a lot of my techniques
Ki nn Probably one of the only true nattys too.
Mike Thurston is also very well educated
Pretty detailed to demonstrate on a skeleton exactly what bone movements are happening. Between that and all the other detail, I'll take this channel over some random bro who has muscles but demonstrates form that looks like it'll murder his body in a few years.
They are both proffesionel trainers?
4:55 ...the precise moment Jesse remembered he’d left the oven on!!
Keen observation....
Firth Laist omg Ahaha I think he only did that cuz he Drew on his nipple
Firth Laist hahahaha
😂😂😂😂
Noticed it immediately lmao. He didn’t like getting his boob drawn on
1 joint fix 1:48
1.1 stretch 2:50
2 stretches 3:42
2.1 external rotation 5:57
2.2 pectoralis minor 6:26
3 exercises 7:20
3.1 Band 1 9:00
3.2 Band 2 9:47
4 habit fixes 10:40
This guy knows what he is talking about. Thank you, Jeff!
Damn it Jesse. We are about to expire.
Jesse's gummy bears W
He has joined my side
😂😂😂
Lmao you win the internet!
MaccBoii He used to eat gummy bears on a regular basis and it turned into some kind of an inside joke on this channel, and now since he is making gains and eating healthy his gummy bears are going to expire.
Damn i wish this dude would be around me every day because i need the motivation to keep my back healthy, straight and strong.😁
This dude locks up people forcing them to work out for his videos be careful
Joshua Collier lmao
This is great information. I would love to see a video on a fix for one shoulder higher than the other. I broke my collarbone 30 years ago and actually had to have an inch of it removed in order to "fix" it. I believe this has severely limited my pressing strength over the years. I would love to know some things I could do to help strengthen my shoulder.
GoldenEra 4ever try sleeping on your back for awhile..if you haven't already
Mike The Pipe For the last month I have actually been trying to "train" myself to sleep on my back with my head laying flatter to help alleviate neck and back pain, which helps alot. As far as helping in balancing my left side, I guess time will tell. Thanks for the advice.
Funny that I just started back-sleeping again too and it instantly fixed my constantly crackling neck. I can only recommend to everyone to change your sleep habits!
I have the exact same broke my collarbone when i was very young
William Vardanega Mine actually broke apart from the end and was sticking up about 2 inches. It didn't come through the skin, but I walked around for 2 years like that before I got a halfass surgery at 18 years of age. As a result I don't think my left side pressing strength will ever equal my right side no matter what I do.
You deserve an award. Your videos are SO HELPFUL. Thank you, sir!
I learnt more in a 14 minutes video that I did with my physio the past 6 months while paying her 40 bucks for every session..
minge9 jokes on you
Next time do some research before you decide to pay for some dumb shit lol
She must be hot!
ME FUCKING TOO
Holy shit $40 every time?????!!!
This is exactly the video I need right now. Thank you for everything you do Jeff! And keep it up, Jesse!
First, gotta say Jeff is a freaking wizard!!!
Wow thank you for this video I have suffered from slumped shoulders for most off my life. I never had anyone show me how I could correct it. I'm in heaven!!
Several weeks ago I began doing muscle exercises to improve the quality of my breathing, I am here because of the serendipity that produces a teacher when the student is ready. My round shouldered posture impinges on my rib cage, thus the muscles that support my chest and upper back don't function well in breathing; that's a serious problem for a person with impaired breathing. I am doing the exercises and stretches you are demonstrating. Your explanation of exactly how the muscles are working is exactly perfect for me; i understand what I'm doing and why. This is a better fix than the back brace my physical therapist suggested. . Because of my mobility and balance issues I won't try to get on the floor to do the mid-thoracic stretch. Instead I'll try it standing against against a wall. Today is January 24, 2018; I'll check in again 4 weeks from now.Thanks for this video. I'm book marking this to practice every day.
DeBorah L Pollitt Holy smokes D! I didn’t realize why I couldn’t expand my chest with deep breathing. So it’s my rounded shoulders. Thanks!!
Corrective posture. Exactly what I needed. Great videos. Appreciate the time and effort to make them.
I feel like I can take much deeper breaths now ! I must've been preventing my rib cage from expanding for years
Exercise from 2:50 opened my cheast, and i don't know how, but it also opened the airways around the nose and sinuses, especially on the side where i felt the stretch. God bless You.
I had this issue for few years, and I had been breathing shallowly.
I can't wait until 4 years down the road and Jessie is bigger than Jeff
the karnige jeff is 160
kashmachine 1 he said 175 in one of his recent video
Jeff only wants to stay lean
Jeff include a shirt like you're wearing with an Athlean X program purchase
Ethan Hamby It is pretty sweet. Do you have any idea where I can find it?
Ethan Hamby i would like that too
I have to comment on my own language... Esse vídeo foi simplesmente fantástico, como de costume! Muito obrigado!
Danilo Marques this is why I voted trump
Don't forget to bring a towel, okay, mas o que tem a ver uma coisa com a outra?
Danilo Marques
Ele fez uma piada , de que ele votou o Trump por que esta di bola cheia dos latinos
(Perdoe meu portugueis ruim, sou do Uruguai)
hahhaahhaaahahaha... agora entendi, obrigado por explicar. Com certeza esse cara é um grande otário.
Danilo Marques
Ele e mesmo, mais por ele nao pense que todas as pessoas que votaron o Trump sao assim, eu tenho muitos amigos estadounidenses que votaron o Trump e sao gente boa, esse cara e um babaca.
I deal with fibromyalgia and ehlers-danlos syndrome, and your content helps me more than any physical therapist I've gone to. I've been trying to figure out how to deal with my upper back/shoulders for years with no luck and yet suddenly I've got a few things I can feel instantly working the right muscles.
I'm sure if this guy took one look at me he'd think I got hit by a car. Between my scoliosis and my confidence my back looks like a ladle
Thank you for getting straight to the point! And for keeping it minimal with training gear. Gonna get to it and cant wait to see/feel the results.
Say "equipment" not "gear" because gear in workout slang is steroids LOL.
Very helpful thanks
L
I wonder what PFC or Lance runs this channel?. Or if it’s a SNCO 🤔
I’ve been working out a lot recently and my shoulders have been in pain. I thought it was the workout then realized my posture was wrong. It’s wild how much info you already know because your body tells you. Still appreciate this video very much and will continue to work on my posture.