The 3 Neglected Muscles to Fix Posture & Rounded Shoulders FOR GOOD
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- Опубліковано 31 тра 2024
- Are you ready to run out of excuses to fix poor posture and rounded shoulders? Learn 3 easy, at-home exercises covering three neglected muscles to get you standing tall and feeling great.
Coach E covers why it's so hard to maintain great posture all day. Despite your mother's best intentions telling you to "sit up straight," intentionally straightening your spine uses superficial muscles which aren't strong enough to great effortlessly great posture all day. He also covers the number one reason people lose great posture. Something to think about next time you realize you've been in one position for several hours straight!
You won't need any equipment for this routine. It's simple and takes advantage of the 80/20 rule to get you the fastest results in the shortest time.
Pay close attention to the cues and activation order of the muscles. Also, take the exercises slow at first to get the technique down. Use a mirror or a buddy if you need to.
If you want to keep learning and growing on your journey to moving freely and without pain, click those like, subscribe, and notify buttons.
IN THIS VIDEO
00:00 - Intro
01:10 - Why we get bad posture?
03:30 - Psoas muscle
04:30 - Slumpy Psoas Activator
06:50 - Multifidus muscle
08:30 - Thoracic Multifidus Activator
11:05 - Serratus anterior muscle
12:00 - Slumpy Serratus Activator
15:10 - Routine summary
15:50 - Next steps
RESOURCES AND LINKS MENTIONED
Top 3 Exercises to Wake Up the Serratus Anterior: • 3 Top Exercises to Wak...
Your Psoas Isn't Just Tight, It's Weak: • Your Psoas Isn't Just ...
Effects of scapular stabilization exercise on neck posture and muscle activation in individuals with neck pain and forward head posture: www.ncbi.nlm.nih.gov/pmc/arti...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Спорт
This is so helpful - I am 9 months postpartum and carrying my baby has given me the worst slump 😅 I am so impressed with the knowledge and the in-depth instructions. Thank you!!
Glad it was helpful!
Thanks so much for trying it out and for the kind words.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
The slumpy serratus anterior exercise is exactly what I needed. Every few months or so, I feel my right side get very tight and sometime cramp if I stretch overhead. Leads to shoulder hiking on my left side and neck stiffness. This exercise always does the trick but I always forget to keep it up after a week or two of feeling good again! When it’s back on track though it’s amazing how much it carries over into exercises like dips, bench, rows, pull ups. I sit a lot for work and am left handed which leads to a tight right side when my dominant elbow tends to rest on the desk. Such a vital exercise for chronic sitters.
We are here to happily remind you of your favourites :)
I thought i was the only one that had the same problem.. i stop doing these exercises after i start to feel good and the problem always comes back, just goes to show you that we need to do this for the rest of our lives 🤣
@@ThePitbull994 yup.
Whenever I have a pain in a muscle or joint, I come to Coach E’s channel to learn stretches and exercises that help tremendously. Thanks Coach E!
Thanks so much for that!
We realy appreciate that.
Stop by anytime :)
- Coach Joshua, Team PM
Me too!
I was known for good posture as a kindergarden kid. I'm having bad posture since I got to school. Was sent to different physio therapists throughout my life. Most of their exercises were way too exhausting for me or they just told me to stand up straight, so I got really demotivated over the years and of course my posture didn't improve. The video was extremely helpful to understand what is actually going on (anatomy) - no physio has explained that to me before - and the slumpy exercises just pick me up from where I'm at. Really looking forward to my new journey! Thank you. Subscribed!
Thanks so much for stopping by to share your story.
These exercises and your mindset are going to pay off.
Do them 2 - 3 times weekly for 4 weeks and send a report.
We can go from there.
Talk to you soon :)
- Coach Joshua, Team PM
This is such a great regimen-I’ve been doing it daily for several wks and have noticed a huge difference in my chronic neck/shoulder issues. Thanks so much!
You are welcome and thanks for trying it out and commenting :)
- Coach Joshua, Team PM
Being aware. Pay attention. Listen closely. Breathe. Tuck the chin. Breathe is what we forget.
Thanks Coach E. These 3 exercises woke up aka activated muscles. I found myself raising my shoulders during the last exercise and did not realize it until You said it.
I'll be returning to this videos using you as Coach. Thank you so much. I definitely feel a positive difference.
Thanks for trying it out :)
Just discovered this channel and lemme just say i love how you describe the background and reasoning behind every issue and solution. Really helps my mind wrap itself around the logic and become less lost and frustrated while attempting the exercises. Thank u
Glad that you like the content and thanks for watching :)
Thank you very much for this really helpful video! I must admit that I never heard about the multifidus until I watched your video "Stop stretching upper Traps".
On my daily walks (around 15k steps) I noticed over the last few years (I'm 74) that my posture isn't what it's supposed to be, which leads to a "tired" feeling of the thoracic area.
I did the tree exercises of this video here along with you last night (lumpy Psoas activator, thoracic Multifidus activator and lumpy Serratus activator) and on my walk today, I walked effortlessly tall with good posture for app 3 hours and no tiredness in my thoracic area. I'll be sure to carry on with those exercises. Thank you :)
That is awesome feedback.
Keep up the excellent work!
- Coach Joshua, Team PM
You are the BEST. So knowledgeable and such a good teacher. I am a Family Medicine doctor and I refer all my patients to your videos. and I use them myself. Thank you for making these videos.
Thanks so much for that :)
This stuff is gold.
So happy to read that :)
Thank you.
Always great content! Not "flashy", just well thought out movements and direction that makes a significant difference/improvement!
Really appreciate those comments! Thanks for watching and for the support. Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
So helpful! Thank you so much!
You are welcome :)
Thanks Coach E. Very clear instructions. Your background makes a lot of sense. And already the exercises seem to be helping.
Nice :)
wow this exercises are amazing! thank you so much!
Glad that you think so and you are welcome :)
I appreciate this so much. I am struggling so hard with my posture and oddly enough I had just discovered that my psoas muscle was probably causing me issues when I would walk after sitting. And now you have mentioned that the psoas could also affect posture, so I am so thankful to have these 3 exercises. I have the problem of not being able to maintain the posture - my muscles just can't do it after a few minutes. So thank you so very much for these exercises and all your entire channel and ROM app.
Thanks so much for trying them out and keep us posted on your progress :)
We really appreciate you trusting us to help guide your efforts.
- Coach Joshua, Team PM
I've left a comment below this one! Thank you so much! You have given me hope!
Thanks so much for the support! Much appreciated :)
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you for sharing while trying they really worked.
So happy to read that!
Excellent and then some
Thank you for sharing
Much appreciated :)
Amazing feeling🌟thanks so much for sharing🙏🏻😇
So glad!
Thank you
You're welcome :)
Thanks for helping. Body health is important. Good video.
You are so welcome and thanks for trying it out.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
So EFFECTIVE!!! Ty 🎉
:)
Excellent, thanks a lot . I will follow the exercises.
Best of luck!
Thanks these are great
Glad that you think so!
Thank you for uploading so much useful information, your channel has been so helpful for understanding and fixing my body.
Happy to help :)
Nice Mortal Kombat reference! Just joined your channel and loving your content -- very helpful and bite-sized ways to feel better! Thank you, E!
Awesome, thank you!
SUPER USEFULL VIDEO!
:)
Very usefull thank you
:)
Fantastic tutorial! An added advantage is that this posture gives you broader shoulders.
Nice!
Just what I needed; thx:)
No problem :)
Psoas tutorial was the ticket! Excellent.
:)
Thank you so much for posting these videos! I sit in front of a computer all day and need to incorporate this in my routine! I was just wondering if it's ok to do the slumpy serratus even if you feel pinching in one shoulder blade while doing the excercise? Thanks again, this channel is amazing!
You're so welcome!
Do not do any exercise if it causes pain or if you cannot modify it in order to do it pain-free.
Modifications include going slower and making your movements smaller :)
- Coach Joshua, Team PM
Damn, I really thought subzero was going to teach me…
That was nice, thanks dude you rocks
Glad you liked it! :)
Another great video. Thank you!
Was hoping you could do one on twisted pelvis.
You are welcome and thanks for the suggestion.
In the meantime, check out the Hip Pain Solution program for ideas that can help you to address that issue:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
I love your videos..
I have a lot of pain turning my neck side to side is there any exercises or techniques you would recommend??
Thanks for that.
The neck pain video you already landed on is the best place to start :)
- Coach Joshua, Team PM
Wow!! Thank you! The slumps serratus is incredible!!! I see the number of sets, but how many times a week should I do this?
Hi and you are welcome. Thanks for the feedback.
2 - 3 times weekly is sufficient.
Keep us posted on your progress :)
- Coach Joshua, Team PM
How do you guys feel about making a video on sesamoiditis/turf toe? I feel like you guys are the best out there.
Thanks for the suggestion and stay tuned :)
I have been using 4 of these videos and I love them, they are helping fix the cause of my rotator cuff and bicep tendonitis pain, however I have noticed the hold time and reps in the demo is not the same as the notes below in all the videos. I think it's whatever is comfortable i guess, but I feel there should be a goal for the hold times.
So happy to read that you are making good use of the content.
Thanks for the suggestion and keep us posted on your progress :)
- Coach Joshua, Team PM
wow more people should see this video, the slumpy psoas activator, i was dealing with it, one leg was super strong and the other super weak, cuz while sitting i would use mainly one leg to support myself, it causes a lot of problems for your walking posture, sleeping, and spinal cord health
Thanks for trying it out :)
Thank you...appreciate your video very much. My question is: can I do the down dog or bird dog to activate the multifidus muscles?
You are welcome.
Those exercises are ok but don't fire up the multifidi all that much.
- Coach Joshua, Team PM
Hi Coach Eric! I'm wondering about the lumpy serratus exercise. I have rounded shoulders and scapular winging and I've noticed the only way it's to get my scapula to look normal, flat to my back, is to externally rotate my shoulders so that the eye of elbow is also externally rotated outside my body. If I do exercises like a lumpy serous will that help my rounded shoulders or do I need more exercises where I externally rotate my shoulders? Thank you so much!
Both! Key is connecting to serratus and then keeping it on for both types of exercises.
Thank you doc! In the serratus anterior exercise do the elbow need to be completely straight or can they be flexed a bit?
You are welcome!
Modify the exercise in any way to make it comfortable to perform :)
- Coach Joshua, Team PM
Coach E, do you think there are alternatives to conventional chairs that make sense to adopt at the wordk desk to contain the problem of sedentary life ? Thanks for the excellent content you post
You are welcome.
At the end of the day, a chair is a chair and sitting for extended periods of time in any chair will be problematic.
The best option is always to punctuate periods of sitting with brief posture breaks or movement snacks.
Hope that helps!
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Good video
Thanks for the visit :)
Which version of the 4 point thoracic extension is better to do regularly. This shortened version without any flection on top and bottom or the longer version with flection ???
Hi!
They are both good to practice on a regular basis.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
When u do the serratus can you just allow shoulders to slightly move forward when arms go back or must we push them back pinching shoulder blades
Great question.
Please follow the cues in the video and try to copy Eric as closely as you can.
Thanks for trying it out and commenting. We really appreciate the engagement :)
- Coach Joshua, Team PM
Hi Coach, thank you for your videos...so helpful. Please excuse my ignorance but I was wondering...the Serratus Anterior does protaction and upward rotation of the scapula...doesnt this exercise stretch the serratus? is that the intention here? I thought that "activation" means shortening/contracting it...sorry for my confusion...trying to understand it.
Try to think of how it behaves when the scapulae are posteriorly tilted and the GH joint is being extended :)
- Coach Joshua, Team PM
hmm, my brain is having such a challenging time imagining this...@@PrecisionMovementCoach 🧠
The Mortal Kombat reference won you a new subscriber 😂😂 love the vids coach!!!
Yusss!
Thanks :)
- Coach Joshua, Team PM
For “Slumpy Psoas Activator” is it necessary to start in Posterior Pelvic Tilt prior to lifting the leg? Or can I start in Anterior Pelvic Tilt?
Great question.
Do it the way that Eric demonstrates for optimal effect :)
Keep us posted on your progress!
- Coach Joshua, Team PM
Thanks, super helpful. But what I find very difficult is to get a feeling for the "shoulder suction". It's like I'm looking in vain for the suction.
Keep working on it and you will improve with time and practice. It's a very subtle movement :)
- Coach Joshua, Team PM
The sides of my upper back are extremely rolled towards the front. Hope the last exercise helps me pull back my shoulders and sides of thoracic back.
Let us know how it goes :)
I’m wondering, for the multifidus exercise, Is there any advantage to tucking your chin and flexing your cervical spine like in the original version or do you find this simplified version works the multifidus just as well? I never could quite get it with the original version but hopefully this simplified version helps.
This version works just as well :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Is there any reason or scenarios to use one version over the other, or are they basically interchangeable?
Great video as usual. You guys are life savers! One question though, In the old version of the thoracic multifidus activator you also relaxed the cervical spine and not just the lumbar. How come that's been taken out in this version?
what do you think about prone extension on bosu (sternum on apex of bosu) for activating t-spine multifidus for those with extreme kyphosis in t-spine?
This is better:
ua-cam.com/video/iLOryGxlssI/v-deo.htmlsi=VlynSEX74AdM_OuX
- Coach Joshua, Team PM
thanks for the intel. @@PrecisionMovementCoach
Dang Coach E holding that spine really does give off Sub Zero vibes! 😱
Seriously.
- Coach Joshua, Team PM
I feel pain on my right psoas with the slumpy psoas excercise. Can’t tell if it’s weak or just overactive already. Should I continue with it or lay off that side?
Hi and thanks for trying it out.
Back off on the intensity and time spent doing it and let us know if that helps :)
- Coach Joshua, Team PM
I gotta say thoracic multifidus is the hardest. I never felt mind muscle connection whenever I do this exercise.
Yeah, it's tricky tuning into the tiny, intrinsic stabilizers. However, the exercise still works even if you can't feel it.
Thanks for stopping by to try it out and comment.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
I get a lot of right pec minor pain everytime I do anything on the right side. I am a massage therapist and fitness instructor and everything I know to try does not help. Eventually I went to ortho who said I had carpal tunnel never wanted to look at my collar bone or pec where pain is. Do you have any suggests about pain in pecs when woulrking upper body.
You are overusing your pec minor and your shoulder complex.
Work on the content in this video. Do the exericses before and after each of your clients. Try to modify your working postures so that you can add more posterior scapular tilt and external humerus rotation. Take as many breaks as you can to put your shoulder complex and humerus into a neutral position.
Consider this preventative maintenance if you want to keep working in your profession.
- Coach Joshua, Team PM
@PrecisionMovementCoach thank you so much. I will definitely I am also using your videos on psoas my right psoas is chronically tight and I can tell a difference already. It's a work in progress but ill keep at it. Thank you so much.
When doing the slumpy serratus anterior exercise I seem to feel the backs of my arms (triceps) the most, is this normal am I performing it right?
That is not uncommon because the triceps are very active.
Thanks for trying it out and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I felt great after set of these exercises, even though it felt hard to activate the right muscles (and still not sure if I did) I felt like I could breathe deeper 2 which was a bonus, will continue doing them, thank you
My left psoas is always so sore when I use a ball in that trigger area. Won’t the psoas exercise make it more sore with exercising it?
Exercising it will allow it to reset and the soreness should subside :)
- Coach Joshua, Team PM
Will this help cervical neck pain? My sister has cervical neck pain and swelling. Supposedly nothing going on with the vertebrae according to her doctor. She is a dental assistant so she has her head in a down position every day. PT helps for awhile but then it goes back to the way it was (pain and swelling).
It's worth a try!
She should check her ergonomics - find the best position for working. Maybe the patient chair is too low or her chair is too high, for example.
Where can I get a chair like this? Looks like for music maybe?
Yup, small piano bench my friend
Do you have any program to align the spine, which I believe is mother of all problems
Hi and sorry for the late reply.
The resources in the video description can help. Especially the Low Back Pain Solution program :)
- Coach Joshua, Team PM
“Not sub zero from Mortal Combat” 😂😂😂
Brilliant!!
:)
All my back pain and bad posture is from 20 years of (yo be blunt) overly large breasts. I and trying to lose more weight but it still isn’t helping. Any help with this, also?
Did you try out the exercises?
How are you now?
- Coach Joshua, Team PM
when doing the slumpy psoas one, i noticed that my body is turned towards that hand on my knee. is that okay?
Do your best to face forward :)
Introducing my new movement specialist.
Knows his S&@#.
do you have alternative for the 2nd excersie?
How come?
Apparently, I can not work it out and too many issue on my back
oh my ... the first exercise is genius.
Glad that you think so :)
@@PrecisionMovementCoach Coach E, will you be able to help me? I can't feel push ups, close grip, wide grip, etc in my chest. I filmed myself and I saw that I was in good form. I watched many tutorials. But I saw that my shoulder blades weren't going back enough whenever I pushed down. I tried scapula pushups, but they weren't going back enough either. I tried wall scapulas, same result. What do I do? Is there some sort of mobility routine I should try? And should I still continue doing "wrong form" push ups during the mobility routine? (if ever you recommend one.) I can feel my chest a bit during decline push ups. But that's it. Do you recommend me to replace all push up variations in my routine with decline push ups meanwhile?
@@RandomName-uu1tw check out these videos:
ua-cam.com/video/7lMjjTXUXWc/v-deo.html
ua-cam.com/video/A5AqYZq_PWM/v-deo.html
Don't do wrong form pushups ever :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you! How many sets and reps would be suitable for the airplane push ups?
@@RandomName-uu1tw 2 - 3 sets at a moderate rep range for you is sufficient :)
- Coach Joshua, Team PM
Coach, can I have an online consult? How
Yup!
Email us at vip@pmcoach.pro and we'll get you set up :)
- Coach Joshua, Team PM
What's the cause of muscle stiffness.
It's hard to say but typically the muscles are not being used optimally. They can be weak or they can be overused. That kind of wear and tear can lead to stiffness.
- Coach Joshua, Team PM
Grazie che Dio ti benedica ti voglio bene ❤️ ❤❤❤❤
Prego! Grazie per il supporto. Fateci sapere se avete domande :)
- Coach Joshua, Team PM (e Google Translate)
How long a day is it okay to sit?
Try standing up for 1 - 2 minutes for every 30 min of sitting and let us know how it goes.
Thanks for the question and let us know if you have more :)
- Coach Joshua, Team PM
How many times per week?
2 - 3 :)
Do you see patients in person?
Yes and you can email us at vip@pmcoach.pro for more info :)
- Coach Joshua, Team PM
Wassup coach.
Yo.
I’m confused 😩 I thought an anterior pelvic tilt was bad 🤦🏻♀️
It's ok to go in and out of APT with control. It is not a good idea to keep your pelvis in that position all day.
This article can help you to better understand:
www.precisionmovement.coach/how-to-fix-pelvic-tilt/
- Coach Joshua, Team PM
So that means runway models who are taught how to stand with good posture with shoulders back is totally wrong?
Yes.
😀
:)
Nerd neck, I have it. 😔
Get on the exercises :)
@@PrecisionMovementCoach I will, thank you! 🙏🏻
Wheres the time stamp comment 😅
Check the video description.
Thanks for stopping by and keep us posted on your progress :)
- Coach Joshua, Team PM
sub zero 😂😂
:)