hey i am a Physical therapist. Just wanted to say this video is excellent. i refer patients and friends to it regularly. so well explained and i love the cortisol connection! cheers! and keep rolling....ouch!
Thanks for adding three inches to my posture, I also use an incline bench and medicine ball chest and back opening. Latissimus dorsi 90 degree arm hold and pull variations.
Be careful/stay away from rolling the Lower portion of the lats , especially if more lean in that area. Fractured my ribs from foam rolling the area about a month ago
I had this happen and I was getting so worried about what to do about it, i'd recently gotten much less confident with my figure, had much higher anxiety levels and began developing a small hunch from lifting which I consciously counteracted when walking but couldn't retain the stance. Thank you for this dude, finally found an answer to my problem!
a bunch of free helpful knowledge that will change your life without having to sign up on a website or pay. liked and subscribed and excited to learn from your other videos.
I'm a ballerina and this video was very, very helpful - thanks for the description at the beginning about how bad posture affects us on so many levels.
I appreciate these suggestions. I never thought of using a roller for my lats and that instantly made me feel better! Been fighting a torn shoulder for the last while and your stretches will probably help me be able to feel 100% sooner
I'm glad to have stumbled upon your channel! You have excellent and straightforward information for aspiring Olympic weightlifters who can't afford coaches or physical therapists. Thanks!
Enjoyed the video! I would also add strengthening the short neck flexors with cervical retractions for forward head posture, which often accompanies rounded shoulders. And for us women who can't always roll out our pecs, lol, I'd suggest laying on the foam roller (so it's along the length of the spine) and physically stretching the pec minor with massage.
Haven't seen one video of yours where I have not learned something new, or a different way to approach strengthening and stretching my Left Rotator Cuff injury. Just subbed!
Just found your video on improving forward rolling shoulders. I have struggled with this pretty much all my life. I have been a court stenographer for 25 years and sit with my arms out in front of me all day long typing on my steno machine. I had impingement and torn rotator cuff/torn bursa and bone spurs last year that I had surgery for. It has been challenging trying to strengthen post surgery. I am going to try these moves! So excited to see if I can get some help for this. Thanks for the informative and easy-to-understand video! I have a thinner in diameter foam roller, but I think I will need a larger one for these moves.
I've finally decided to take care of this - I do a lot of cleans and pulls but don't think those help. Like you mention, you're isolating the upper section and it makes sense because when I for myself to sit up straight, my upper back muscles get tired and sore fairly quickly.
Rolling both pecs at the same time helped me with my rounded shoulders. My sternoclavicular joint was almost immobile on the left side. This caused tightness in any muscle that aids in shoulder elevation and would lead me to pull a certain muscle in my back repeatedly. It was a deep muscle in my back that made it hard to breathe. I suspect it was one of the serratus muscles. I foam roll to release muscular tension, I strengthen and tightening up loose and weak muscles, I mobilize and elongate the shortened overly-strong muscles and work on smooth joint movement. My scapular rotation on the left would catch and "pop" halfway up (right was smooth) and my clavicle was basically stuck in it's joint. After a few months I think I've solved the problem. I haven't pulled the muscle in quite a while, my clavicle is free, my scap only catches if I'm really tight (usually from bad sleeping posture) and my overall posture has improved dramatically. Great video by the way! People like you have helped me heal up and funny you mention the anxiety thing. I feel more confident too! Thank you!
Really helpful exercises, i have a bit imbalanced lats and i tend to bend on my left side when im relaxed and this helped release the tension on the tight side
In therapy now for a cuff tear in right shoulder...thanks for this video..i definitely have rounded shoulders...will be doing this regimen for a long time before going heavy again which is what landed me here.. Easy physiology lingo to understand and follow. Made sense to me....will subscribe and follow channel dude.
I think I have upper crossed syndrom from having had a very unbalanced training routine. I haven't been real sure what excercises to do and what muscles to strengthen until now. Having fully sworn of working my chest has mostly stopped my pain but thanks to your excercises maybe I can balance myself out and then work all my muscles equally. Thank you for this video, I'll start tomorrow morning with your excercises and the foam rolling.
Well I focused on my posture performed these exercises strengthened my rhomboids and lost 20lbs. My back hasn't hurt in a long time and I have returned to working out my chest again! Thank you!
Finally! 6 years ive been having this pain, starting when i was 18 and did mountain climbing excersises and alot of dips. No wonder i got this problem, i could do 20 pullups and dip my bodyweight +20 kilo. Thanks man, after all this struggle i thaught i had an injury but this seems to be the cause of my shoulder pain. Finally i might get back in shape
Thanks for posting this and others. I subscribed immediately after watching this and applying the techniques. I dig on how succinct but descriptive the videos are. Thanks again
thanks for the video. I've had shoulder pain for months. I think it's an impingement. my shoulders r huge compared to many other muscles cuz of the shoulder press machine. it took awhile to develop pain in the shoulder but now it's chronic. I started with primarily weight machines about a year ago but after learning more about weight training I am now doing more calisthenics partly because it's safer on the joints. i am going to start strengthening the mid and lower lats which I have neglected a bit. hopefully that eliminates the pain and corrects the shoulder problem
It felt natural to breath in (inhale) when lifting weights in lying prone - exercise towards end of your informative video. Just wanted to check that your recommendation is to exhale.
wow , thanks, just went through a year of tendonitis and impingement. I had eventually to fix it with a steroid shot. I will start doing these exercises daily! Very appreciated.
i respect u dude and love ur videos and i have rounded shoulders and kyphosis and ill start to do Ur exercises every day and if it fix my problems i would really appreciate that
Really interesting to hear how rounded shoulders can lead to increased hormanal activation - you mentioned a study from the Harvard Business School and that you would post a link to this paper. I would really love to access this link and would appreciate it hugely if you could re-post, and other pointers to places where I can see how our physiology is affected by our posture. Keep up the good work!
***** Just tried the first few stretches. Wow. I hope pain means progress. Can I use a foam roller to release the back of neck muscles? Lowered heads and rounded shoulders seem to complement each other as symptoms. It seems like there are multiple sizes. I went with 36"x6" (which ran $18 including shipping), which seems to be what you're using. There are others that are short but thicker, some of them having square bumps.
My shoulders are so bad I can't even lay flat on a bench to bench press I have keep my feet up on the bench to plant my shoulders in the bench, But I have been doing this exercises and have noticed a difference. I also hang from a pull up bar to get a good stretch.
Welp ima try this out. Fell asleep on my right arm and now my right shoulder is lower and forward than my left. No pain. Ima try this out and see cuase i know my pec minor is pretty tight
I want to the physical therapist...I went in for tendonitis...but they said its something with my posture and my upper back muscles on the right side.it isn't that developed as the one of the other side... they tested me for tendonitis but I can still feel it... like it doesn't hurt that bad....
Hey man, thanks for uploading this. This finally gave a perfect explanation for my issue. After watching this, I was thinking maybe I should neglect front delts for a few weeks seeing as they're quite over-developed. Would that be wise and aid in fixing my posture?
Oh Lordy I have 5000years worth of bad posture to start correcting 😂 my shoulders are rolled, my neck sticks forward too much, my pelvis is probably tilted the wrong way ....Fml 😂😂😂 I blame it all on my boobs. Do you see this frequently with women??
A lot of women have it naturally due to their weight being distributed differently. A lot of my hardcore gamer friends also share these postural imbalances from spending hours and hours a day hunched over a desk.
If your shoulders, neck, and pelvis are not align, then it's best to see a neurosomatic therapy or myodetox therapy to fix your posture. They see what the physical therapy, chiropractic, message therapy, etc don't see
Very useful info, but I don't see the link to Harvard Med article re cortisol/rounded shoulders. That might help motivate us to keep doing the exercises/stretches you recommend. Would you please add it? Thanks.
Great Video. I have a question that I'm having a hard time finding an answer to. I'm hoping you can help. Since the objective is to stretch out the overpowered muscles while strengthening the weakened ones, should i completely stop excersizing the overpowered muscles until I've strengthened the weak ones? Or can I continue to work out my overpowered muscles but add in the foam rolling and stretching? Thanks!
A month after watching this video and I noticed a huge improvement , thanks a lot !
Is it? Der will b result ha
You are definitely right on the shoulder pain part. A lot of my life i've had a lot of shoulder cuff pain and i have forward shoulders
last exercise looks great, can't wait to try it
Another appreciative viewer . Thanks , very helpful .
+Rick Salt :D
hey i am a Physical therapist. Just wanted to say this video is excellent. i refer patients and friends to it regularly. so well explained and i love the cortisol connection! cheers! and keep rolling....ouch!
Thanks for adding three inches to my posture, I also use an incline bench and medicine ball chest and back opening. Latissimus dorsi 90 degree arm hold and pull variations.
Be careful/stay away from rolling the Lower portion of the lats , especially if more lean in that area. Fractured my ribs from foam rolling the area about a month ago
I could watch you all day long, thanks🦶🏻🦶🏻💪🏻💪🏻✨
I had this happen and I was getting so worried about what to do about it, i'd recently gotten much less confident with my figure, had much higher anxiety levels and began developing a small hunch from lifting which I consciously counteracted when walking but couldn't retain the stance. Thank you for this dude, finally found an answer to my problem!
I'm a gal with poor posture and this video is super helpful. thanks
a bunch of free helpful knowledge that will change your life without having to sign up on a website or pay. liked and subscribed and excited to learn from your other videos.
I'm a ballerina and this video was very, very helpful - thanks for the description at the beginning about how bad posture affects us on so many levels.
+Ballerina Badass You are welcome :D
I appreciate these suggestions. I never thought of using a roller for my lats and that instantly made me feel better! Been fighting a torn shoulder for the last while and your stretches will probably help me be able to feel 100% sooner
this is the best one i ever whatched
Yo thanks man. Explained very well and very simple. Makes perfect sense.
+Joe Jones Thanks heaps. Needed this.
Good thing to point out is when your shoulders are rounded, the back muscles just don't pop like they should
I'm glad to have stumbled upon your channel! You have excellent and straightforward information for aspiring Olympic weightlifters who can't afford coaches or physical therapists. Thanks!
This dude is the man.
By far you have the best explination for alot of my shoulder problems thankyou for all the advice.
Enjoyed the video! I would also add strengthening the short neck flexors with cervical retractions for forward head posture, which often accompanies rounded shoulders. And for us women who can't always roll out our pecs, lol, I'd suggest laying on the foam roller (so it's along the length of the spine) and physically stretching the pec minor with massage.
Haven't seen one video of yours where I have not learned something new, or a different way to approach strengthening and stretching my Left Rotator Cuff injury. Just subbed!
...and the reciprocal nature of the social environment around you also.. my 2cents. Thanks! Genius insight!
The push-ups and crunches I've been doing for years are probably contributing to my rounded shoulders and forward head posture.
awesome video as always, this channel is far more informative than those with millions of views. will support you with a share
I've been getting impingement on and off since August and I've been lifting with good form. I hope these tips help, thanks!
Just found your video on improving forward rolling shoulders. I have struggled with this pretty much all my life. I have been a court stenographer for 25 years and sit with my arms out in front of me all day long typing on my steno machine. I had impingement and torn rotator cuff/torn bursa and bone spurs last year that I had surgery for. It has been challenging trying to strengthen post surgery. I am going to try these moves! So excited to see if I can get some help for this. Thanks for the informative and easy-to-understand video! I have a thinner in diameter foam roller, but I think I will need a larger one for these moves.
Kasey Redlich did it help you?
I've finally decided to take care of this - I do a lot of cleans and pulls but don't think those help. Like you mention, you're isolating the upper section and it makes sense because when I for myself to sit up straight, my upper back muscles get tired and sore fairly quickly.
It exactly what I was looking for. thank you for your contribution to take sports to the next level. Bravo 🙏👏
Rolling both pecs at the same time helped me with my rounded shoulders. My sternoclavicular joint was almost immobile on the left side. This caused tightness in any muscle that aids in shoulder elevation and would lead me to pull a certain muscle in my back repeatedly. It was a deep muscle in my back that made it hard to breathe. I suspect it was one of the serratus muscles. I foam roll to release muscular tension, I strengthen and tightening up loose and weak muscles, I mobilize and elongate the shortened overly-strong muscles and work on smooth joint movement. My scapular rotation on the left would catch and "pop" halfway up (right was smooth) and my clavicle was basically stuck in it's joint. After a few months I think I've solved the problem. I haven't pulled the muscle in quite a while, my clavicle is free, my scap only catches if I'm really tight (usually from bad sleeping posture) and my overall posture has improved dramatically.
Great video by the way! People like you have helped me heal up and funny you mention the anxiety thing. I feel more confident too! Thank you!
Send me an email Blake@guerrillazen.com
Really helpful exercises, i have a bit imbalanced lats and i tend to bend on my left side when im relaxed and this helped release the tension on the tight side
Excellent content and presentations!
+ioannis eleftheriou thanks you!
+GuerrillaZen Fitness thank you*
thanks bro that was very helpful and good demonstrations :)
+ahmedaj2000 Great man, glad you found value in it!
In therapy now for a cuff tear in right shoulder...thanks for this video..i definitely have rounded shoulders...will be doing this regimen for a long time before going heavy again which is what landed me here.. Easy physiology lingo to understand and follow. Made sense to me....will subscribe and follow channel dude.
+Kalil Scott Awesome bro! Welcome :D
And how is it? Does excersising and rolling make it better?
+BongoSableGmail ...had to get Arhroscopic done...on the mend...will get back to using when allowed to. Thanks will subscribe and follow.
Awesome video. Very educational and explains a lot of my rounded shoulder issues from doing Crossfit.
i'm glad i stumbled upon this! clear explanation, good demonstration and educational in addition to being informative. thank you!!!
I think I have upper crossed syndrom from having had a very unbalanced training routine. I haven't been real sure what excercises to do and what muscles to strengthen until now. Having fully sworn of working my chest has mostly stopped my pain but thanks to your excercises maybe I can balance myself out and then work all my muscles equally. Thank you for this video, I'll start tomorrow morning with your excercises and the foam rolling.
Well I focused on my posture performed these exercises strengthened my rhomboids and lost 20lbs. My back hasn't hurt in a long time and I have returned to working out my chest again! Thank you!
Thanks man. My back been hurting due to my shoulder being rotated forward.
I really loved this video. Thank you...this excercise already helping me...
The I Y T exercise sequence in prone with progressive resistance really improves your postural alignment as well.
+ioannis eleftheriou incdeed
This looks really superlative! I always enjoy your videos. Learn a lot, too. You are a really good trainer!
good tips man I'm gonna try to work on my bad posture
Finally! 6 years ive been having this pain, starting when i was 18 and did mountain climbing excersises and alot of dips. No wonder i got this problem, i could do 20 pullups and dip my bodyweight +20 kilo. Thanks man, after all this struggle i thaught i had an injury but this seems to be the cause of my shoulder pain. Finally i might get back in shape
Thanks for posting this and others. I subscribed immediately after watching this and applying the techniques. I dig on how succinct but descriptive the videos are.
Thanks again
+Bikram Sheen Glad to hear it!
thanks for the video. I've had shoulder pain for months. I think it's an impingement. my shoulders r huge compared to many other muscles cuz of the shoulder press machine. it took awhile to develop pain in the shoulder but now it's chronic. I started with primarily weight machines about a year ago but after learning more about weight training I am now doing more calisthenics partly because it's safer on the joints. i am going to start strengthening the mid and lower lats which I have neglected a bit. hopefully that eliminates the pain and corrects the shoulder problem
Thank you SO much! I'm going to put this to use immediately.
Thank you for sharing. You are a great teacher! It is very informative!
Excellent tips, thanks from Wales, UK
+Mark Griffiths :D
Lol, nice try mate, wales are fishes.
The T-Raise (mid- to lower-traps) feels so goood!!!!
Man, thank-you so much for this video! This is really helping me out.
It felt natural to breath in (inhale) when lifting weights in lying prone - exercise towards end of your informative video. Just wanted to check that your recommendation is to exhale.
Nice video man some very new useful information, going to try these out seem like they could really help me, subscribed brother!
wow , thanks, just went through a year of tendonitis and impingement. I had eventually to fix it with a steroid shot. I will start doing these exercises daily! Very appreciated.
Hey, did the steroid shot help with tendinitis?
i respect u dude and love ur videos and i have rounded shoulders and kyphosis and ill start to do Ur exercises every day and if it fix my problems i would really appreciate that
Really interesting to hear how rounded shoulders can lead to increased hormanal activation - you mentioned a study from the Harvard Business School and that you would post a link to this paper. I would really love to access this link and would appreciate it hugely if you could re-post, and other pointers to places where I can see how our physiology is affected by our posture. Keep up the good work!
+Deirdre O Connor Thanks! Just search the terms "power posing" and harvard business school. You should be able to find all the info you need!
Thanks for the video, exactly what I was looking for :)
+jkd1984 Awesome, very glad to hear that!
Awesome video! I'll sure give these a try.
Excellent information. Very much appreciated.
+Shane Manske Glad you thought so Shane!
Your videos are great, keep up the good work!
Ahhh my god, thank you so much. Your videos are amazing! :D
Amazing video. stumbled upon it but I know it'll definitely help me! Keep up the good work 😊👍
+mano 84 Will do :D
As always, amazing content. Thank you :)
+Zahi Farah LD
It took me YEARS to fully understand how much my right pecs and lats were wrecking my posture.
Great video man!! I wonder tho if I should skip chest training while doing applying your tips!! You are the best!!
+giannis ps Yeah, I would recommend laying off of chest training for a week or two.
Great video. Thank u so much. Started applying your advice
Good stuff mate! Subscribed.
Thank you for this. Just ordered a foam roller.
*****
Just tried the first few stretches. Wow. I hope pain means progress. Can I use a foam roller to release the back of neck muscles? Lowered heads and rounded shoulders seem to complement each other as symptoms.
It seems like there are multiple sizes. I went with 36"x6" (which ran $18 including shipping), which seems to be what you're using. There are others that are short but thicker, some of them having square bumps.
I independently came out up with an extremely similar routine after an entire year of trying to fix these problems everyday.
Female here, but I still learned some stuff. Thank you.
Thanks a lot dude.
Your videos have helped me so much
+Inan Ahmad glad to hear it
Good video and info
My shoulders are so bad I can't even lay flat on a bench to bench press I have keep my feet up on the bench to plant my shoulders in the bench, But I have been doing this exercises and have noticed a difference. I also hang from a pull up bar to get a good stretch.
Is it possibile to have only one rounded shoulder?
It most certainly is possible
I've had a knot in just one late that pulled that whole shoulder forward as the tightness cascaded throughout surrounding muscle groups
Yes I know this is super late, but I had a torn rotator cuff and that made it super tilted compared to the other
@@dw4696 I think I do too. What did you do about it?
Yup! I do. My right one.
This video made me subscribe
+Guillaume Bergeron :D
Thanks mate, very helpful
such a great video! Very helpful
+Jamaal Mason :D
Great video mang! What mike were you using, quality was great.
Great stuff mate
Thank you! You are the best!!!
Very helpful. Thanks!
interesting video...i think it would be good to know the names of the actual muscles in the back you speak of.
i love this dude
:D
Great video broooo
I'm surprised there was no mention at all of the serratus muscles because they are so vitally important in stabilizing the shoulder girl.
thanks, helps alot :D i hope it works :)
Welp ima try this out. Fell asleep on my right arm and now my right shoulder is lower and forward than my left. No pain. Ima try this out and see cuase i know my pec minor is pretty tight
Hi, could you give some examples of exercises to avoid while trying to fix our posture ?
Thanks dude
Thank you for the video...
I want to the physical therapist...I went in for tendonitis...but they said its something with my posture and my upper back muscles on the right side.it isn't that developed as the one of the other side... they tested me for tendonitis but I can still feel it... like it doesn't hurt that bad....
Jesus Tonche went*
They said it was a biceps strain and a rotator cuff strain...
Informative. Thanks
All well and good .However I don't have gym equipment !!!
I have rounded shoulders and rib flare. Which one do I correct first??
Hey man, thanks for uploading this. This finally gave a perfect explanation for my issue. After watching this, I was thinking maybe I should neglect front delts for a few weeks seeing as they're quite over-developed. Would that be wise and aid in fixing my posture?
Oh Lordy I have 5000years worth of bad posture to start correcting 😂 my shoulders are rolled, my neck sticks forward too much, my pelvis is probably tilted the wrong way ....Fml 😂😂😂 I blame it all on my boobs. Do you see this frequently with women??
A lot of women have it naturally due to their weight being distributed differently. A lot of my hardcore gamer friends also share these postural imbalances from spending hours and hours a day hunched over a desk.
avatarmike I guess all we can really do is be mindful of it and work tostrengthen the muscles that help us maintain a better posture.
Yea im a doctor... Can i see where your having the issues?
If your shoulders, neck, and pelvis are not align, then it's best to see a neurosomatic therapy or myodetox therapy to fix your posture. They see what the physical therapy, chiropractic, message therapy, etc don't see
hahaha I swear me too
Very useful info, but I don't see the link to Harvard Med article re cortisol/rounded shoulders. That might help motivate us to keep doing the exercises/stretches you recommend. Would you please add it? Thanks.
Thank u
Excellent!
so if this is a series of exercises that prevent shoulder impingement, how do you perform exercises to CURE shoulder impingement?
Great Video. I have a question that I'm having a hard time finding an answer to. I'm hoping you can help.
Since the objective is to stretch out the overpowered muscles while strengthening the weakened ones, should i completely stop excersizing the overpowered muscles until I've strengthened the weak ones?
Or can I continue to work out my overpowered muscles but add in the foam rolling and stretching?
Thanks!
Thank you, my friend
+YoungGrasshopper You are welcome young grasshoper. Thanks for watching :D
Massage therapy for these areas as well!