*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/rounded-shoulders-2024 If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Hello I don't have bands, can I substitute it with pushups to the wall? Also I'm overweight and it's always been too difficult for me to do normal pushups.
Just spent a month recovering from an upper back injury due to these weaker muscles. This is exactly the information I need to correct my posture and shoulder position. Merry Christmas, guys!
When I have read "just spent a month" I thought you were saying just spent a month doing this workouts so I was like "uuh.. bot" because it's been uploaded literally just some hours ago
As someone who's been in a wheelchair for 25 years my shoulders have really rounded. Definitely going to try to apply this to my daily regiment. Great channel. Appreciate the content and helpful information. Happy Holidays yall
I've been doing these for a number of years but every time I sit at the office all the work goes to the trash. I have so much upper back pain and paid so much money to masseuses to help me get rid of it. The ball trick is probably going to help. Thanks Jeff, you help making the world a better place. And my back, too.
Wow, I remember this rounded shoulder fix a few years ago when I first found this channel. I implemented then and its reassuring to see that this method is still the go to like all the other fixes found here over the years (hip rotation, knock-knees, etc...) Thanks as always Jeff and Jesse! Happy Holidays.
I'm from Algeria, and i really appreciate those tips and exercises, they are very helpful and practical, especially for those people who spend many hours at the office daily. 👍
The most effective things I have done for this is walking with my hands behind my back and kettlebell swings. The walking keeps you in a stretched position longer with impact and twisting from your torso to open it up. I also noticed that anterior tilt causes these issues so you strengthen glutes a bit more while stretching hip flexors by doing active swings. Fixing the hips will generally fix the placement of the shoulders. Just my anecdotal stuff, seems to have worked well for me, though it will generate a lot of rotator cuff pain and impingement as it re alighns, so you have to give time for your tendons to repair themselves.
Hi, I have 4 questions: 1. Do you walk with hands behind your back all day long? 2. What is active (kettlebell?) swings and how to do it? 3. How often to do these? 4. How long does it take to see a change? Thanks in advance!
@janny.p 1. I do 20 minute sessions on an incline with my hands behind my back alternating between left and right hand - my general cardio time. I will also lean back on a recombinant bike and pull my shoulders back for the 20 minutes. 2. General kettlebell swings are just the two handed variety that travels through the legs and results in hips snapping forward like a pelvic thrust. There are tons of videos, I believe Athlean X has them that show how these work. I usually group them with another exercise like rowing (say 3 minutes rowing, 50 swings for a set of 4 or 5). 3. One of the problems is that you are probably engaging in poor posture issues (like you work in an office over a computer) most days and time, constantly keeping your back in misalignment. You generally need to do stuff like this as often as possible to try and correct for these imbalances. Unfortunately that can cause strain on your shoulders so you have to listen to your body. Once you get used to what it feels like you can do a stretch (by holding your hands behind your back and lifting up) which will help align quickly. Most of the time, this is also due to being overweight, especially in the stomach area, so losing weight should also be a priority. 4. I am still working through this and catch myself all the time in poor posture positions, but I did notice a serious change about 3-4 weeks in. I have a pretty severe case due to being overweight and working a desk job for ten years so your mileage may vary. I've found that the small level of stretching and exercises were not as impactful as these longer forced posture corrections.
Thank you guys so much for this conversation. So tired of feeling crazy and lost in system thats so fucked up and being told that materials will make me feel better.
Damn, when I did the thumb check, they were pointing towards each other. It is the first time I've heard this before. However, I knew my shoulders were rounded off like you described. I'm going to start your stretches and exercises. Thanks!
The hand on the ear (sub scapula) has a great angle, instantly releasing the ribbon cage and spine. I love the marker; it makes for a great visual of muscles. Thank you.
Thank you for this one. As a kid my grandmother used to scold me for sitting hunched over saying “you’ll round your shoulders.” Well, I was a lazy little sh*t and didn’t listen. Now I’m a 41 year old with rounded shoulders lol
I am a living proof of a neverending rounded posture project. Been consistent for a year now thanks to a few other posture exercises i would like to add to this. Stretching did nothing for me, so here goes: -The Windmill stretch with an added weight to the arm you hold straight up and the other on the ground. One leg down in a 90 degree position. Focus on the part between the shoulder blades pushing the weight up while the arm you have on the ground push away. Like you're pushing the shoulders away from the spine. Has similar effect as the pull-apart, but this this will open you up fast.. Always my warmup exercise. -Farmers walk. It forces you to walk straight and shoulders tucked back because of how hard your core work. -Crab pose. Focus on liftng your chest by forcing your shoulders down. - Also, using a ball to massage your pecs and around the shoulder blades(specially right behind our armpit area) helps to loosen you up too. All of these worked better for me than any stretch because it forces the muscles in the troubled areas to work.
Another thing I discovered, there’s a tendon/ muscle that goes from the back of the head to the neck. I start practicing chin tucks and it fixed the neck posture to perfectly straight. It takes less energy for me to to maintain neck posture as opposed to shoulder/back posture. The chin tuck mentor can also be maintained in lounging position and standing
I started training my mid back. After doing the exercise correctly I feel how my mid back literally pull my body behind me. It literally pull my shoulders and it feel soooo great. I already do everything Jeff says without the mobility work, but I am thinly to get a foam roller and do it.
Door stretch was not enough when I had that problem. I did it against a bench, that is far supperior compared to door stretch, because some of the chest muscles are also tight working against you.
Hey Jeff! What’s your opinion on BPC-157 for a minor tendon injury? I haven’t seen you make a video on the subject of peptides yet and I think it would be interesting having you talk about them
All good tips. I also roll up a towel on the floor, nice and tight and lay on it starting at the base of my spine all the way up to between my shoulder blades on the floor and that opens up my chest rolls the shoulders back and feels damn good afterworking over top of something all day
Hi Jeff, hi Jessie! Thanks for the tips! @Jeff: what are your thoughts on Yoga especially more powerful practices like Vinyasa and Ashtanga in particular? Thank you guys for the great content!
Good video, but if you have upper crossed syndrome you absolutely have to do something about tight levator scaps and traps, they will not just fix themselves. Do full ROM shrugs to loosen the traps, and stretch the side of the neck to loosen the levator scaps. If stretching the levator scaps is painful and not working because they are very tight, you have to strengthen them first. You can do this with shrugs, or basically any pulling exercise which downwardly rotates the scapula.
Jeff I know you've got some videos on if you cant squat it could be a tight calve or low ankle mobility. Could you please make a video about improving ankle mobility? I have almost zero dorsiflexion.
Great channel Jeff. Just not feeling it on other channels with those jacked up on TRT trying to tell the average guy how to train and gain especially when they don't even have a Jesse for proof.
I’m in my 50s, in good shape and walk a lot. And one thing I notice is I will get mild pain in my upper spine, right at the base of the neck. This happens from time to time after a walk. So, there are probably some posture issues i need to correct. I’ll try some of these.
Yeah, I call it the rooster posture stance, your chest pumped up like a rooster and at the same time the shoulders back and your back straight. Kinda like Arnold used to do it, see old Arnold bodybuilding workout footage, very good posture and that almost always.
Did the first exercise keeping opposite knee on the floor and boy I felt that. Then I heard crackles with the second exercises using the wall. I'll keep at these as it felt great afterwards
I like your posture correction videos. If I can incorporate the actions into daily life. Say for instance while driving stuck in traffic. You know you've awakened something when you reach for the steering wheel disk lock behind the seat and it feels like you've taken a javelin to the chest.
Question for Jeff: what do you think about me replacing back squats with front squats? I've been lifting for years, and while I enjoy every other movement (deadlifts, lunges, presses, pull ups, rows, shoulder stuff, core stuff, etc), back squats are always miserable for me (good form, no pain, but incredibly taxing). However, I enjoy front squats and they are good for my sports (BJJ and snowboarding), so I'm thinking of retiring the back squat.
*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/rounded-shoulders-2024
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I felt like I was going nowhere until I found your channel. It's changed everything! Thank you so much
make sure you tell jesse because he looks like a regular guy
Shoutout to Jessie for being a great demonstrator all these years 👍🏻
1:10/2:05 Thoracic
4:30/5:30 Pec minor, subscapularis
6:45 FacePull Elevation
7:45 High-to-low Band pull apart
8:50 Sit posture
9:25 Stand posture
0:00 applies orange makeup
Surprised he didn’t have a picture of the exercises at the end of the video like he did with anterior pelvic tilt!
Hello I don't have bands, can I substitute it with pushups to the wall? Also I'm overweight and it's always been too difficult for me to do normal pushups.
@@1mTheCat why pushup? That's the opposite of what you're trying to train
@@LittleBpaulmuller-Owners I see...
Once again, you save me tons of PT money, make me aware of my posture, and give me new stretches to rotate in my routine. Thank you!
Just spent a month recovering from an upper back injury due to these weaker muscles. This is exactly the information I need to correct my posture and shoulder position. Merry Christmas, guys!
When I have read "just spent a month" I thought you were saying just spent a month doing this workouts so I was like "uuh.. bot" because it's been uploaded literally just some hours ago
As someone who's been in a wheelchair for 25 years my shoulders have really rounded. Definitely going to try to apply this to my daily regiment. Great channel. Appreciate the content and helpful information. Happy Holidays yall
Happy holidays!
I pray you reap benefits from incorporating these exercises to your regiment.
I've been doing these for a number of years but every time I sit at the office all the work goes to the trash. I have so much upper back pain and paid so much money to masseuses to help me get rid of it. The ball trick is probably going to help. Thanks Jeff, you help making the world a better place. And my back, too.
Are you going to the gym?
Alot of this shit is good for the moment and to be mindful.. but real changes are in strength changing imo.. if you’re healthy enough to
Hows your office set up like?
Wow, I remember this rounded shoulder fix a few years ago when I first found this channel. I implemented then and its reassuring to see that this method is still the go to like all the other fixes found here over the years (hip rotation, knock-knees, etc...) Thanks as always Jeff and Jesse! Happy Holidays.
I'm doing this for a month and documenting my improvement. Thanks!
Who else straightened up your shoulders soon as the video started?
Everyone
And... then, after the video, I read your comment and realized... I'm already slouching again. :-/ This is going to take some work.
Me
😊س6😊
Lmao don’t even have this issue and straighten up the moment I read the title
Jeff’s the real deal. Went to pt for this a month ago and Jeff said everything they said plus more
I'm from Algeria, and i really appreciate those tips and exercises, they are very helpful and practical, especially for those people who spend many hours at the office daily. 👍
Bro you just fixed my 10 year long shoulder issue I love you
Jesse is starting to look much stronger and healthier. Congratulations on your journey!
The timing on this is great, even though I already know some things from previous videos.
The most effective things I have done for this is walking with my hands behind my back and kettlebell swings. The walking keeps you in a stretched position longer with impact and twisting from your torso to open it up. I also noticed that anterior tilt causes these issues so you strengthen glutes a bit more while stretching hip flexors by doing active swings. Fixing the hips will generally fix the placement of the shoulders. Just my anecdotal stuff, seems to have worked well for me, though it will generate a lot of rotator cuff pain and impingement as it re alighns, so you have to give time for your tendons to repair themselves.
Hi, I have 4 questions:
1. Do you walk with hands behind your back all day long?
2. What is active (kettlebell?) swings and how to do it?
3. How often to do these?
4. How long does it take to see a change?
Thanks in advance!
@janny.p
1. I do 20 minute sessions on an incline with my hands behind my back alternating between left and right hand - my general cardio time. I will also lean back on a recombinant bike and pull my shoulders back for the 20 minutes.
2. General kettlebell swings are just the two handed variety that travels through the legs and results in hips snapping forward like a pelvic thrust. There are tons of videos, I believe Athlean X has them that show how these work. I usually group them with another exercise like rowing (say 3 minutes rowing, 50 swings for a set of 4 or 5).
3. One of the problems is that you are probably engaging in poor posture issues (like you work in an office over a computer) most days and time, constantly keeping your back in misalignment. You generally need to do stuff like this as often as possible to try and correct for these imbalances. Unfortunately that can cause strain on your shoulders so you have to listen to your body. Once you get used to what it feels like you can do a stretch (by holding your hands behind your back and lifting up) which will help align quickly. Most of the time, this is also due to being overweight, especially in the stomach area, so losing weight should also be a priority.
4. I am still working through this and catch myself all the time in poor posture positions, but I did notice a serious change about 3-4 weeks in. I have a pretty severe case due to being overweight and working a desk job for ten years so your mileage may vary. I've found that the small level of stretching and exercises were not as impactful as these longer forced posture corrections.
Great stretches, and techniques for making sure you're consistent through the day. It's so important especially for so many of us who sit all day 🙏
Good guide! Foamrolling the T-spine before gym, OH Squats and Bench pressing fixed my rounded shoulders to ~80%
Thank you guys so much for this conversation. So tired of feeling crazy and lost in system thats so fucked up and being told that materials will make me feel better.
Congrats on this! Your honesty is what makes this stand out. Keep going!
Thank you, Jeff. I appreciate the anatomical rationale you provide in your videos. Happy New Year!
Damn, when I did the thumb check, they were pointing towards each other. It is the first time I've heard this before.
However, I knew my shoulders were rounded off like you described. I'm going to start your stretches and exercises. Thanks!
Thanks for addressing this issue!
SUCH a good channel.
Jesse looks like what I always imagine Jamie from JRE would look like.
Bring up the picture of that foam roller, Jesse.
@@peterquinn3424 🤘😂🤘
Dude, exactly! 😂😂😂
The hand on the ear (sub scapula) has a great angle, instantly releasing the ribbon cage and spine. I love the marker; it makes for a great visual of muscles. Thank you.
Very interesting and very informative 👌 👍 🤔
Thank you for this one. As a kid my grandmother used to scold me for sitting hunched over saying “you’ll round your shoulders.” Well, I was a lazy little sh*t and didn’t listen. Now I’m a 41 year old with rounded shoulders lol
Wonderful video, especially the final reminding tips. Thank you guys for sharing this.
Athlean x walking whiteboard award…
Thank you for the reminders and keys.
I am a living proof of a neverending rounded posture project. Been consistent for a year now thanks to a few other posture exercises i would like to add to this. Stretching did nothing for me, so here goes:
-The Windmill stretch with an added weight to the arm you hold straight up and the other on the ground. One leg down in a 90 degree position. Focus on the part between the shoulder blades pushing the weight up while the arm you have on the ground push away. Like you're pushing the shoulders away from the spine. Has similar effect as the pull-apart, but this this will open you up fast.. Always my warmup exercise.
-Farmers walk. It forces you to walk straight and shoulders tucked back because of how hard your core work.
-Crab pose. Focus on liftng your chest by forcing your shoulders down.
- Also, using a ball to massage your pecs and around the shoulder blades(specially right behind our armpit area) helps to loosen you up too.
All of these worked better for me than any stretch because it forces the muscles in the troubled areas to work.
This video is very helpful! Thanks Jeff!
Brilliant routines! I need this - lots of us need this, Thank you! 🙏🏼 😊 💪🏼
Jeff really knows his stuff
Jeff for the Win!!
Another thing I discovered, there’s a tendon/ muscle that goes from the back of the head to the neck. I start practicing chin tucks and it fixed the neck posture to perfectly straight. It takes less energy for me to to maintain neck posture as opposed to shoulder/back posture. The chin tuck mentor can also be maintained in lounging position and standing
I started training my mid back. After doing the exercise correctly I feel how my mid back literally pull my body behind me. It literally pull my shoulders and it feel soooo great. I already do everything Jeff says without the mobility work, but I am thinly to get a foam roller and do it.
Excellent 👍 I'll try all those techniques/ postures 👌
Couldn't have come at a better time
No way to superlike on youtube else would have. Excellent useful content! Thanks
This information is gold
I struggle with this issue. Thanks for the video. Time to get this fixed.
this is best stuff out there!!
Door stretch was not enough when I had that problem. I did it against a bench, that is far supperior compared to door stretch, because some of the chest muscles are also tight working against you.
Merci You are the greatest👍
Merçi pour votre professionnalisme 😊
Appreciate the video. Would love to see a video on how to fix rounding during a dead lift and hips up first.
Face pulls, done correctly (it floors me how many at my gym do them wrong), also goes a long way to fixing rounded shoulders.
I just realized that in a thumbnail jesse still has those markings on his shoulder
I wanted to add that moderate weight deadlift will also solve bad posture
I love how Jeff casually draws on him 😀
He's already got the tattoos. What are a few extra lines?
Hey Jeff! What’s your opinion on BPC-157 for a minor tendon injury? I haven’t seen you make a video on the subject of peptides yet and I think it would be interesting having you talk about them
keep the illegal drug out of here
Moron shill
All good tips. I also roll up a towel on the floor, nice and tight and lay on it starting at the base of my spine all the way up to between my shoulder blades on the floor and that opens up my chest rolls the shoulders back and feels damn good afterworking over top of something all day
Great video and tips. Thanks very much.
Hi Jeff, hi Jessie! Thanks for the tips! @Jeff: what are your thoughts on Yoga especially more powerful practices like Vinyasa and Ashtanga in particular? Thank you guys for the great content!
Good video, but if you have upper crossed syndrome you absolutely have to do something about tight levator scaps and traps, they will not just fix themselves. Do full ROM shrugs to loosen the traps, and stretch the side of the neck to loosen the levator scaps. If stretching the levator scaps is painful and not working because they are very tight, you have to strengthen them first. You can do this with shrugs, or basically any pulling exercise which downwardly rotates the scapula.
Jeff I know you've got some videos on if you cant squat it could be a tight calve or low ankle mobility. Could you please make a video about improving ankle mobility? I have almost zero dorsiflexion.
How to GO LOW (Squat Deeper Instantly!)
How LOW Should You Squat (IT MATTERS!)
Eternally greatful 💪🏽💜
Thanks Papa Athlean, im built like a shrimp from years of office job and this is going to save my back
Thanks Jeff needed this 💯🙏🏽
Great channel Jeff. Just not feeling it on other channels with those jacked up on TRT trying to tell the average guy how to train and gain especially when they don't even have a Jesse for proof.
0:37 Mine are pointing backwards. Is it concerning, Chief?
Depends on what way they are rotated 😂
Awesome content
I gotta incorporate and memorize this
I have those problems with my shoulders. Hopefully this helps.
I’m in my 50s, in good shape and walk a lot. And one thing I notice is I will get mild pain in my upper spine, right at the base of the neck. This happens from time to time after a walk. So, there are probably some posture issues i need to correct.
I’ll try some of these.
Wow thanks a lot perfect for my posture routine
Gaining your gains is killing your gains!!
This is exactly what I need thank you!
Amazing video thanks guys
Yeah, I call it the rooster posture stance, your chest pumped up like a rooster and at the same time the shoulders back and your back straight. Kinda like Arnold used to do it, see old Arnold bodybuilding workout footage, very good posture and that almost always.
Did the first exercise keeping opposite knee on the floor and boy I felt that. Then I heard crackles with the second exercises using the wall. I'll keep at these as it felt great afterwards
Thank you for the video I needed this
Hi, --- Any advice for patients of any kind of arthritis, osteoarthritis, osteoporosis. People who want to grow muscles and stay fit. Thanks
Excellent explanations and guidance! Thank you!
I like your posture correction videos. If I can incorporate the actions into daily life. Say for instance while driving stuck in traffic. You know you've awakened something when you reach for the steering wheel disk lock behind the seat and it feels like you've taken a javelin to the chest.
One question - is it necessary to include the strengthening exercises if I already include pull ups and rows into my training?
Please make video on abs and other workout using skateboard.
Sidetuck using skateboard
What are your thoughts on training knees through external rotation to prevent/heal knee pain?
train all muscles
Question for Jeff: what do you think about me replacing back squats with front squats?
I've been lifting for years, and while I enjoy every other movement (deadlifts, lunges, presses, pull ups, rows, shoulder stuff, core stuff, etc), back squats are always miserable for me (good form, no pain, but incredibly taxing). However, I enjoy front squats and they are good for my sports (BJJ and snowboarding), so I'm thinking of retiring the back squat.
Wimp!
Quad Glute/ham
Front squat, high bar back squat, low bar back squat, deadlift
Know what you wanna target more
Great video thank you
What about Scheuermann Kyphosis? Could those tips help with it also?
When I do these banded exercises my shoulder blades have so much grinding and crunching it’s frightening
The real answer is confidence and self worth.
❤ that's therapy skills
Thank you
can you teach us therapy for cervical lordosis?
Can you expand the habits with sleep position? I had horrible shoulder pain until I fixed my sleep position.
1:57 I didn’t know mobility is so important for this exact problem.
How often can I do the FacePull? Daily or every other day?
Jeff can you please make a video on 5 day workout split as well as on forearm exercises ranked?
You can also fix posture with planks and rucking (Which is what did it for me)
Great advice ty so much!
4:38 and 10:12 seem sufficient gentle for shoulder rehabilitation too.
Can you please allocate a budget for an athleanx app? I feel like as long as this thing has been happening, we need an app.
He said it will be out in 2025, from his insta on black friday
do i need to be strengthening my back muscles with these exercises when i train back on upper body days anyways?
these are corrective exercises, do this every day because you're rounding your shoulders every day
Very informative. Thank you.
Im gonna tattoo the sketch jeff drew just to remind me of my posture
Will give this a go