SUPER SIMPLE & Effective Fix For Rounded Shoulders & Forward Head Posture
Вставка
- Опубліковано 16 чер 2024
- Learn my methodology with the Biomechanics Course: www.conorharris.com/offline-b...
Beginner Body Restoration Program: www.conorharris.com/beginner-...
Shoulder Health Program: www.conorharris.com/shoulder-...
0:00 What Causes Rounded Shoulders & Forward Head Posture?
1:51 The Key To Fixing Posture
3:15 Exercise #1 Walkthrough
6:03 Exercise #2 Walkthrough
You Chanel is underrated, can’t believe this is all free, your rule bro, God bless.
Thanks Conor! Your videos have been a lifesaver
Los hice y fue una sensación tan agradable, tirante al inicio, pero fue como un masaje interno sin dolor, pero estirando. Gracias, seguiré haciendolos.
I recently found your channel and DAMN you might be the GOAT with this stuff. I follow several PT channels and you definitely have the most nuances to your techniques. Bravo!!
Amazing. Thanks so much. So much to learn about my own body. This should be taught in schools! Give thanks for your works 🙏🏼
I love seeing the same type of exercise in different videos. It assures me that I don't have a lot of things to memorise, I can fix multiple issues with few repeated simple moves, and it drills the information into my brain with every new video.
Most people need a lot of the same things to start 😁🧠
@@conorharrisThis might seem like a dumb question but since this anterior pelvic tilt and forward head posture is to breathe easier, couldn’t meditation in a sitting monk like position for maybe 20min a day get rid of this problem?
@@alb0zfinest It's not a dumb question. Thats basically what this is but with a specific posture to reinforce the good breathing. without These instructions odds are people might reinforce their already "bad" breathing.
Brilliant content! ❤
Wow this felt so good
Love your videos! Cant believe you give all this away for free, thank you :) How often should someone with quite pronouced forward head posture be doing these to see a change and how many sets?
A true master of his craft. What I’d give to have someone like him in my area to go see personally
Thank you 🤗
Love the content!
Got any tips for those of us with neck injuries? Chronically painful, so it's hard to judge if it's activating from the exercise
This is some of the best information with help I’ve seen! Thank you!
Literally started practicing this week to develop my breathing further. The feeling of openness in the chest is strange at first. I'm not used to having this much air in my chest cavity and want to curl up to what I'm used to feeling.
Fighting the mind is often harder than fighting the body
ah shut up with your 2 cent wisdom bro.
i feel you.
air gushed into new area this week.
felt like chest was floating.
Hi Conor. Your videos helped me allot. I have a small question that how much time gap I need to make between first and second set of exercise. Thanks allot
Youre my Harris, Conor!
Have been doing this every day along with the towel sleeping method by Body Fix Excercises and it's definitely getting better
you still doing it and do you have a big notice in posture afterwards?
Has been very effective for me also recommend the one from Sukie Baxter for quick correction while standing or sitting throughout the day
Question: having trouble getting one of arms to the ground on the second exercise, any tips? Thank you for this video!
God bless. Question: what is exercise #1 trying to achieve exactly? Thanks
Amazing
❤ tnx brother
Bro plz make a complete exercise routine, we need ur help
Genius 🦁
I have definitely have forward shoulders and forward head posture a bit too - but also APT - would fixing this make APT worse? What to do? Focus on both foward sohulders and apt fix at the same time? to balance the body
Would you ever do a session on flat t spine? Could it be improved by your breathing techniques?
I was told that my sculpted pillow with neck support would make my forward head posture worse. Is that true? I switched to a flat, low pillow, but really miss the neck support. What do you think about different pillows for forward head posture?
What about a sleeping position? I have a forward head. What do you recommend?
where do you get your shirts from bro
Very interesting Conor Ill give this a try. Out of curiosity, would the condition you described here (over use of secondary breathing muscles) also have any interaction at the QLs?
Hey Conor! I have rounded shoulders, forward head, anterior pelvic tilt, tight traps and lower back, compressed ribs. You've truly enlightened me with your videos on this subject.
Would you recommend sleeping on a hard surface for these issues you've described? I feel that my pelvis and upper back sink into my mattress, exacerbating these issues.
I've been sleeping on floor last 2 weeks. helps imo
my back was adjusting, but one night i felt a pull from one side making me feel twisted. immediately shifted to the floor.
has gotten better.
start sleep by sleeping on back.
not proud of this but I've realized weed helps guide you to your natural position.
If were not supposed to "forcefully" exhale then what are the balloons for when doing pri? You have to forcefully exhale to fill the balloons
What’s a pellow?
Do you have standing exercises that can also do the trick? Due to a major internal organ surgery I very rarely am able to lie down in a completely flat position. Thanks if you can brainstorm for me 🤘🏽💪🏽
god bless you bro
Do u hv any trick how to flat the upper back? When i try to do exercise1, i can feel my back is very rounded, so i feel all the pressure on my upper back and my neck. Thank u connor!
Wow. This explains why my husband has so much lordosis and rib flare and feels he cannot hold in his abs. He has to do this to breath. 😢. Will work on these and see what happens.
I am the same, weakness and lack of activity during lockdown got me. I ended up on a CPAP because I was having issues breathing because of it. Still trying to fix it as we speak. I have spent thousands and sports med doctors never spotted anything. My guts just hand out, all my breath want to go into my stomach.
@@skip3662 then check pri out
When we exhale, do we just exhale to the neutral/relaxed position or do we need to suck in our belly a little bit?
God bless indeeeeed
💪 Rounded shoulders and forward head posture are not necessarily caused by weak muscles or overactive pecs, but rather a strategy for easier breathing.
🌬 Proper expansion of the rib cage is important to prevent tension in the neck and achieve a balanced posture.
🏋♀ The 90 90 hip lift with an anterior expansion bias is an exercise that can help improve rounded shoulders and forward head posture.
💪 Initiating the exercise by pointing the chin at the ceiling and gently dragging down on the wall engages the hamstrings and lifts the tailbone off the ground, helping to fix rounded shoulders and forward head posture.
😌 Maintaining a slight contraction of the side abs while inhaling can help improve rounded shoulders and forward head posture.
🛌 Using a pillow underneath the back, starting at the pelvis and ending at the head, can help open up the chest and improve posture, but it's important to ensure that the head is in the correct position with the chin pointing directly up at the ceiling.
😌 Initiating a posterior pelvic tilt and engaging the side abs can help reduce rib flare and improve posture.
💆 The goal is zero tension for maximum efficiency in fixing rounded shoulders and forward head posture.
Can rounded shoulders or lack of internal rotation cause shoulder dislocations?
How long has it been before you’ve seen an improvement from your clients when they’ve done this ? Please if it’s months that’s okay I just need a goal for motivation:)
I developed poor posture from a 1 year long lay off the gym due to an illness, I found the weaker I got the worse my posture went. I now have a visual depression in my sternum from the rolled shoulders/forward neck. I have been trying to fix it for 6 months. Does anyone else relate and find these exercises a bit hard because they are so compressed in the sternum, its like I hit a wall and my chest wont rise. Do you just keep pushing through and force the inhale or just bit by bit slowly slowly ? Hope this makes sense, this has made my life hell from sleeping, swallowing and driving the car.
PS Cheers for the Video Connor, but disappointed you didn't visit us here in Melbourne (LOL)
Been there as well, it really is hell, there’s a lot happening from a biomechanical standpoint. I wouldn’t force anything or keep pushing through this could make things even more tight. Simply said it’s aligning the pelvic floor with the diaphragm (ribcage, pelvis) the so called “stack” and distribute the air in the right manner to get the right expansion, In a way you will have to reshape your ribcage so that the sternum (pump handle) will function again. I like this one, but there are multiple ones, I would try all sorts of pri exercises, I got out of hell and so can you.
ua-cam.com/video/16y7oc06aGM/v-deo.html
@@ferranvandenbos4057 Thanks Ferran, I appreciate your words. Thanks for that link, I do like his work very much, I had a consultation with him a while ago and wish I lived closer to do a 1 on 1 in person. I'll keep at it, but you are correct that there are a lot of biomechanical elements at play here that all need to coordinate and work together in order to achieve what I used to have, what a journey. Once again thanks for the reply !
@@skip3662 Hi Brett,
I hear you, I am from the Netherlands, there isn’t a single pri or good practitioner here as well. Luckily there are good UA-cam videos. Some details that helped me as well:
I also noticed when being so compressed especially in the sternum area, I would avoid to many back lying exercises and instead do more side lying (like left adductor pullback, right glute max etc. Some rolling activities to compress the ribcage more on the sides so it can expand in different areas. Also important is to figure out which muscles are more lengthened (inactive) and which are more shortened (active), as there can be some laxity in some muscles, and tightness in the wrong places.
Tongue posture(mewing), nose breathing is also crucial to address complete balance.
Restoring the foot pressures that influence the pelvis in the right way, also some manual work, like releasing the pectoralis minor with a tennis ball to be able to move the ribs better, having the right cues to restore all relations of your body mechanics is also monumental. I also like Greg Chaplin, his cues are awesome.
Happy to help, it’s indeed a journey, the knowledge you will gain is forever, the discomfort is temporary, keep going and you will get where you want to be.
@@ferranvandenbos4057 how long does it take? for kyphosis. I’ve been doing these anterior thorax expansion exercises for 2-3 weeks, it improved a lot in the first few days that i did the moves correctly but it’s been plateu since then. same for shoulder IR. also, you think we should focus on pushing the ground with elbows/hands or is that just said so that we get our ribcage back and retract?
Hi @@Foxyte it’s difficult to give it an estimate timeframe it really depends on the severity of your compensations, and understanding them, and if you get coaching or not, it took me two years doing it myself but if I knew how the body worked I guess I could have done it in probably 6 months or less, it’s practice and understanding where the compensations are so you can address them, and get aligned again. If you have the feeling of plateauing I would check other areas, like the hips, maybe your glutes are too tight, and then the pelvic floor won’t accept the guts as this is needed to get the right pressures, In retrospect it’s a pressure problem, you want the right pressures in the ribcage so you can achieve the right ranges. Also getting the center of gravity back and maintaining the stack is one of the most important fundamentals to get aligned again. It is really addressing everything, like the feet contacts, hand contacts, shinbones, ankles, femurs, hips, the whole system, as above so below, also I would check your tongue posture, it could make a huge difference. Practice makes perfect, I like his cues, to restore the sternum and ribcage dynamics ua-cam.com/video/tiQGMgY6CNA/v-deo.html
hope it helps💪🏻
What if I never feel my side abs ?
I get cramps in my TFL when I do the first exercise. Anyone can help me out here? What might cause this?
going to try it for few weeks and see if it works
How is it?
Does it work bro
Hey! Thanks for your videos. I’ve been noticing some improvements- I can see my sternum/clavicles showing up a bit more. I suppose that indicates the ribcage expanding on the top - which is what we want, it seems
What I wonder is: assuming that I have loads of free time, how much can I do of this exercising so it’s worth it?
I’ve been doing 5 looong breaths for each exercise in the morning and repeating that on the evening. Can I double it and it’s gonna be effective or it won’t matter?
Thanks a lot, your videos are great!
He mentions 2-3 sets of 5-10 breath cycles for each exercise morning and night so you can add more it seems!
On the first excercise should it feel like my stomach is being sucked in when I inhale ?
How do I make sure im breathing into my chest and not just my belly, when im only able to inhale for 2-3 seconds until feeling my neck?
So does it actually work? Anyone fixed forward head and rounder shoulders or?
I like the video but I have anterior pelvic tilt, forward head, rounded shoulders, flat T spine and my sternum is extended from my flat back so I need more flexion other words I think I need my sternum to go towards my stomach. Wish someone had a solution for this but so far nothing is out there on UA-cam that I’ve seen. If you know of any exercises to help with this I’d love to know them. Thanks
Hi there, most importantly for addressing what you mentioned is to bring alignment in the pelvic floor and diaphragm, the so called “stack”. And the neck probably needs more extension instead of flexion, also keeping the shoulders away from the ears, some scapula retraining, the good news is, its a biomechanical problem and it can be fixed also important is to figure out which muscles are more lengthened and which are more shortened, as there can be some laxity in some muscles, and tightness in the wrong places. Tongue posture is also crucial to address this. I would avoid exercises on the back in the beginning, and instead do more side lying and rolling activities to compress the ribcage more on the sides so it can expand in different areas. There’s unfortunately no “one” exercise, since there are multiple things that need to be addressed, I would try all sorts of pri exercises, eventually you will be able to bring back the body into the right place.
I like this one for addressing the flat t-spine, great flexion exercise, hope it helps: ua-cam.com/video/fyOSM_rz7c4/v-deo.html
@Christian Mac thank you, I really appreciate it man! 👍🏼
You need a new body bro
I thought breathing through diaphragm all the time is good?
what if i don’t feel my side abs
Could this technique help with someone who has a visual midline shift?
U should see a PRI practictioner. If u have the midline shift, prism glasses can and will likely help. But as I said, u should search for a practictioner who can help you
But in general, vision is the last thing that gets adressed if everything else didn‘t help
@@zvonijeli8494 they only in us and germany and onlined are so expensive
@@Foxyte it‘s also expensive when it‘s in person. I know it‘s hard, but maybe try to safe some money and do at least one or two sessions online… I‘m in the same boat. I payed 300 Euros for one session and don‘t have the money at all. Took it from the money that my parents safed for me…
I was diagnosed with degenerative disk disease and it cause my arm and hand to be numb, especially if i do anything strenuous like push ups or anything. Really annoying because i can't exercise properly and im getting fat 😂
Do you have any advice for that?
Low impact exercises possibly pool. Don't do push ups
Just walking does a world of difference. Get your body moving but safely. I try to tell myself that on my worst days. I have hip and knee issues so some days I completely skip lunges. Just doing something consistently is the goal.
Struggling with this but I think you exaggerated a bit with that 15 days difference. Takes a lot longer in my experience. Even when reliously doing the exercises ive been given 😰
How many minutes for doing exercise 1 and exercise 2 ? Thank you
I saw in some video ages ago that not breathing into your back enough can create bad posture or something along those lines, so naturally I focused a bit on my ribcage expanding in my back too, now I've injured something there most likely due to breathing while running, and now this method is the only way I can breathe deep without back pain. So annoying
i have lost 8cm in height because of my posture
How complicated do you want it?
Him: yes
Bro you need to give an exercise that is not 90-90. Everything you do is 90-90. What about a standing exercise?
Simple fix for bad posture. Stand up straight.
connor is so handsome
Effective I don't know, but simple? 😂😂
Simple doesn’t mean easy. Most of these exercises are simple, with few moving parts. However if possible, don’t fall into the idea of thinking they’re easy to do correctly 👌🏻
god soo beautiful
Conor, with your videos I realize that you always have the right solutions.
So, can you make a video that explains if it's possible to have a bigger penis? I'm sure you have the solution, The fix! Thank you so much !
Not very usefull when you dont have the right equipment
Didn’t work.