How to Fix Rounded Shoulders (FOREVER)
video description
Date: 2024-12-23
Related videos
Comments and reviews: 20
RagnarHoff
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.
reply
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.
reply
erictuthill5424
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.
reply
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.
reply
wadecurry938
athleanx I'm wondering what is the average amount of time before a person should see results from these exercises I realize that it'll be different for everyone, and depends on how consistently the exercises are done. But, on average, would you think 3 months 2 years Oh, and how much of this is affected by strength or other exercises you might do I'm close to 60, and have never been an athlete - unless you count fly-fishing or golf: -) I would like to start some strength training, but I'm clueless about it.
Thanks for the video!
reply
athleanx I'm wondering what is the average amount of time before a person should see results from these exercises I realize that it'll be different for everyone, and depends on how consistently the exercises are done. But, on average, would you think 3 months 2 years Oh, and how much of this is affected by strength or other exercises you might do I'm close to 60, and have never been an athlete - unless you count fly-fishing or golf: -) I would like to start some strength training, but I'm clueless about it.
Thanks for the video!
reply
ericobenaus9466
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.
reply
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.
reply
athleanx
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.
reply
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.
reply
Mavrik-60
Start by standing up straight shoulder's back.
Chest out. Eye's forward.
Learn to maintain that.
Correct your poor habit's.
Not always a super complicated thing.
Have some self respect.
Little Self discipline goes a long ways. You'll find most things require just a little common sense.
Start when there ten years old not when there grown.
Stand up straight boy was for a reason. Lmao
Keepemcoming
reply
Start by standing up straight shoulder's back.
Chest out. Eye's forward.
Learn to maintain that.
Correct your poor habit's.
Not always a super complicated thing.
Have some self respect.
Little Self discipline goes a long ways. You'll find most things require just a little common sense.
Start when there ten years old not when there grown.
Stand up straight boy was for a reason. Lmao
Keepemcoming
reply
HoryTB
Lot of torture.
Do walking lunges with a couple of heavy dumb-/kettle bells for a few months!
I did it three times a week 6x 10 steps with 16, then 20 kg kettle bells, started in September '23, and in December same year I had to buy a new suit as the old one was pulling my shoulders forward (or it opened up on the front.
Oops
Oh, and I was 52 last year with sporting life behind me.
reply
Lot of torture.
Do walking lunges with a couple of heavy dumb-/kettle bells for a few months!
I did it three times a week 6x 10 steps with 16, then 20 kg kettle bells, started in September '23, and in December same year I had to buy a new suit as the old one was pulling my shoulders forward (or it opened up on the front.
Oops
Oh, and I was 52 last year with sporting life behind me.
reply
AiresLA
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.
reply
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.
reply
crazygeorgelincoln
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.
reply
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.
reply
Das0000
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.
reply
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.
reply
WTF. 416
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
reply
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
reply
ChicagoJ351
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.
reply
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.
reply
athleanx
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.
reply
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.
reply
marcz239
Bro, no joke, i have mini basketballs just for my thoracic spine i never drive a car or sit on the couch without a ball there, all chairs are designed to round our shoulders and touch the chair with our spine instead of our rear dealts, stay safe and woke mfs
reply
Bro, no joke, i have mini basketballs just for my thoracic spine i never drive a car or sit on the couch without a ball there, all chairs are designed to round our shoulders and touch the chair with our spine instead of our rear dealts, stay safe and woke mfs
reply
da504ever
Most importantly, none of this is going to work if you forget all about your posture once you leave the gym. You have to try throughout the day to be mindful and engage those muscles during regular tasks like during your commute, waiting in line, etc.
reply
Most importantly, none of this is going to work if you forget all about your posture once you leave the gym. You have to try throughout the day to be mindful and engage those muscles during regular tasks like during your commute, waiting in line, etc.
reply
Teslaverse
I was the same as jessy back in the day, all I did was just training the uper back and chest in good form. if you do those things right you stretch them while make em stronger. im just not the static stretch guy feels like wasting time.
reply
I was the same as jessy back in the day, all I did was just training the uper back and chest in good form. if you do those things right you stretch them while make em stronger. im just not the static stretch guy feels like wasting time.
reply
cryptobotboi4459
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 sht and didn’t listen. Now I’m a 41 year old with rounded shoulders lol
reply
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 sht and didn’t listen. Now I’m a 41 year old with rounded shoulders lol
reply
mattgeier5732
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
reply
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
reply
roididutschke4709
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!
reply
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!
reply
Sarj_ent
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.
reply
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.
reply
Add a review, comment
Other channel videos
