How to Fix Rounded Shoulders (GONE IN 4 STEPS)
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Date: 2022-04-22
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Comments and reviews: 10
Harshita
Joint
Muscle- tight and loose
Thoracic spine extension
Mid back
Lay flat on your stomach
Arms wide open making a v above your head
Lift one arm and take it the opposite side giving your mid back and shoulders a nice stretch.
Upper cross syndrome is when you have one diagonal of muscles tight and other loose.
So we have pec minor tight
Traps and neck tight
We get weakness of the muscles inside the scapula
We get weakness and tightness of the muscles inside the neck as well
Because of the internal rotation of arms, we get problem in the sub Scapularis, which is one of the four rotator cuff muscles, but it is the only one that internally rotates, as opposed to external rotators
If the internal rotators are right that means the external rotators are weak.
Rhomboids are those that pinc the shoulders together
Is we can get the lower traps to work, thatpulls the shoulder blades back and set them down nice and tall that'll be a good thing.
If we work on serratus anterior that will bring stability to the shoulder blades.
We want to incorporate all these in one exercise or atleast two exercises because we want to keep it simple
Pec minor exercise
Band pull apart with thumbs pointing out and towards the back
now for Lower traps and serratus
Straight up your spine
Protract your shoulders without rounding your upper back and make upward movement
For posture
-Sit on table
-Place tennis ball behind your traps.
-If you're sitting on desk all day long, take breaks and move yourself a little bit
-your sternum should be pointing up and tall
reply
Joint
Muscle- tight and loose
Thoracic spine extension
Mid back
Lay flat on your stomach
Arms wide open making a v above your head
Lift one arm and take it the opposite side giving your mid back and shoulders a nice stretch.
Upper cross syndrome is when you have one diagonal of muscles tight and other loose.
So we have pec minor tight
Traps and neck tight
We get weakness of the muscles inside the scapula
We get weakness and tightness of the muscles inside the neck as well
Because of the internal rotation of arms, we get problem in the sub Scapularis, which is one of the four rotator cuff muscles, but it is the only one that internally rotates, as opposed to external rotators
If the internal rotators are right that means the external rotators are weak.
Rhomboids are those that pinc the shoulders together
Is we can get the lower traps to work, thatpulls the shoulder blades back and set them down nice and tall that'll be a good thing.
If we work on serratus anterior that will bring stability to the shoulder blades.
We want to incorporate all these in one exercise or atleast two exercises because we want to keep it simple
Pec minor exercise
Band pull apart with thumbs pointing out and towards the back
now for Lower traps and serratus
Straight up your spine
Protract your shoulders without rounding your upper back and make upward movement
For posture
-Sit on table
-Place tennis ball behind your traps.
-If you're sitting on desk all day long, take breaks and move yourself a little bit
-your sternum should be pointing up and tall
reply
tjgrafiks
all those positions are painful for me. I can't even extend my arms straight up anymore. a month or two ago I could. whatever inflammation is going on is causing all my back muscles to be really tight and painful. now having neck and severe shoulder issues. most pain is across upper back and base of my neck. I can't do pull ups or even put my hands on my hips anymore either, it's soo tight. my shoulders hurt really bad on all sides. It's like my muscles and joints suddenly started breaking down. I lost about 35lbs, mostly muscle last year in 5 months without a loss of appetite. Don't know what's going on and doctors can't find anything except high inflammation. went from being active, fit with no joint issues to basically a cripple in a matter of months: (
reply
all those positions are painful for me. I can't even extend my arms straight up anymore. a month or two ago I could. whatever inflammation is going on is causing all my back muscles to be really tight and painful. now having neck and severe shoulder issues. most pain is across upper back and base of my neck. I can't do pull ups or even put my hands on my hips anymore either, it's soo tight. my shoulders hurt really bad on all sides. It's like my muscles and joints suddenly started breaking down. I lost about 35lbs, mostly muscle last year in 5 months without a loss of appetite. Don't know what's going on and doctors can't find anything except high inflammation. went from being active, fit with no joint issues to basically a cripple in a matter of months: (
reply
Betsy
All of this follows what I've learned. Circa 2000, when I didn't know any better, the only upper body I did was push ups. No smart phones then but had to do all my work on a small laptop. I have been told my chest is stronger and everything shortened, so the back needs strengthed and the chest stretched. It's difficult to remember that what hurts isn't what needs loosened. It hurts because they are being constantly tugged on by the opposing muscle group. I think I get confused by the terminology because historically, i was always told to stretch the tight muscles, and I think that where I hurt, it is tight. It may not be completely accurate, but it helps me to think of tight/sore = weak.
reply
All of this follows what I've learned. Circa 2000, when I didn't know any better, the only upper body I did was push ups. No smart phones then but had to do all my work on a small laptop. I have been told my chest is stronger and everything shortened, so the back needs strengthed and the chest stretched. It's difficult to remember that what hurts isn't what needs loosened. It hurts because they are being constantly tugged on by the opposing muscle group. I think I get confused by the terminology because historically, i was always told to stretch the tight muscles, and I think that where I hurt, it is tight. It may not be completely accurate, but it helps me to think of tight/sore = weak.
reply
Jason
I've been working in my posture for years. One of my shoulders is rolled forward and I have a winged scapula. I never found a solution but turns it it was a lot simpler than I was making it. Popping my neck to straighten my shoulder, pushing on it with my other hand, using the corner of a wall or door, standing as straight a as possible until I pulled muscles in my back. I think the door is gonna help a lot and the band to strengthen the back muscles after. It really isnt something you can force into place even over a long period of time. I realize that now after watching this video for the 2nd time.
reply
I've been working in my posture for years. One of my shoulders is rolled forward and I have a winged scapula. I never found a solution but turns it it was a lot simpler than I was making it. Popping my neck to straighten my shoulder, pushing on it with my other hand, using the corner of a wall or door, standing as straight a as possible until I pulled muscles in my back. I think the door is gonna help a lot and the band to strengthen the back muscles after. It really isnt something you can force into place even over a long period of time. I realize that now after watching this video for the 2nd time.
reply
Dee
I wonder if you could give some advise regarding the Teres Major. I had an operation, and they cut through the muscle from areola on my right breast to jus before my armpit. I think they probably hit a nerve. Not sure if it is my Lattisimus Dorsi or the Teres Major. I'm struggling to do pull-ups as my right arm is just not that strong anymore. Be it as it may, the bit just behind my and below my armpit became a bit flabby over time. Not sure which targeted exercise will help with getting it back into shape and ripped.
Looking forward to hear from you
Regards
Dee (South Africa)
reply
I wonder if you could give some advise regarding the Teres Major. I had an operation, and they cut through the muscle from areola on my right breast to jus before my armpit. I think they probably hit a nerve. Not sure if it is my Lattisimus Dorsi or the Teres Major. I'm struggling to do pull-ups as my right arm is just not that strong anymore. Be it as it may, the bit just behind my and below my armpit became a bit flabby over time. Not sure which targeted exercise will help with getting it back into shape and ripped.
Looking forward to hear from you
Regards
Dee (South Africa)
reply
sport
I wasn't sure what I would find when I started watching your videos, but I've been pleasantly surprised. I'm a 62 year young woman who wants a little muscle, and a lot of good health. You teach me a lot about the mechanics, and the why of each exercise, and it's appreciated. I've had spinal fusion 9 months ago, and it's important to me to rebuild the strength in my back (as well as my whole body, and I want to do it safely. So thank you for your very educational videos. And thanks to Jesse, he's so much fun to watch, I'm glad you make him a part of your teachings.
reply
I wasn't sure what I would find when I started watching your videos, but I've been pleasantly surprised. I'm a 62 year young woman who wants a little muscle, and a lot of good health. You teach me a lot about the mechanics, and the why of each exercise, and it's appreciated. I've had spinal fusion 9 months ago, and it's important to me to rebuild the strength in my back (as well as my whole body, and I want to do it safely. So thank you for your very educational videos. And thanks to Jesse, he's so much fun to watch, I'm glad you make him a part of your teachings.
reply
Bkooda
Would these help with correcting my left shoulder blade not rotating properly? I injured my shoulder during kick backs (I believe since the pain wasn-t immediate and it-s the last thing I did) and it resulted in a busted frozen like shoulder, and over years without getting it looked at, it-s resulted in my lat tightening and my shoulder over compensating rotating more outwards than upwards correctly. This has had follow on effects of slightly round shoulders and tightness in my shoulder/rear delts. Any help would be appreciated all!
reply
Would these help with correcting my left shoulder blade not rotating properly? I injured my shoulder during kick backs (I believe since the pain wasn-t immediate and it-s the last thing I did) and it resulted in a busted frozen like shoulder, and over years without getting it looked at, it-s resulted in my lat tightening and my shoulder over compensating rotating more outwards than upwards correctly. This has had follow on effects of slightly round shoulders and tightness in my shoulder/rear delts. Any help would be appreciated all!
reply
Lori
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!
reply
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!
reply
Natalia
This is golden. I used to suffer with pain in my tmj, jaw and teeth when chewing food, my jaw muscles got super tight. Tension headaches. I went to the dentist but they found nothing wrong. I thought something was wrong with my teeth and jaw, but then I noticed that the tightness was coming from my back. So I started doing all these things consistently, and the pain is gone 90 % of it (I-m still doing this so it-ll probably get even better soon. Thank you thank you thank you
reply
This is golden. I used to suffer with pain in my tmj, jaw and teeth when chewing food, my jaw muscles got super tight. Tension headaches. I went to the dentist but they found nothing wrong. I thought something was wrong with my teeth and jaw, but then I noticed that the tightness was coming from my back. So I started doing all these things consistently, and the pain is gone 90 % of it (I-m still doing this so it-ll probably get even better soon. Thank you thank you thank you
reply
Fitness
Things most -physical therapists- won-t share with you.
Do your research. Learn and be committed to your health.
Posture accounts for a whole lot. Sitting for prolonged periods of time is a killer.
You CAN get to feeling better! It-ll take a multidimensional approach including stretching and mobility, strengthening, nutrition, maybe a little supplementation and lots of developing good habits.
Pay attention to your breathing, rest and emotional aspects too.
reply
Things most -physical therapists- won-t share with you.
Do your research. Learn and be committed to your health.
Posture accounts for a whole lot. Sitting for prolonged periods of time is a killer.
You CAN get to feeling better! It-ll take a multidimensional approach including stretching and mobility, strengthening, nutrition, maybe a little supplementation and lots of developing good habits.
Pay attention to your breathing, rest and emotional aspects too.
reply
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