Fixing Rounded Shoulders and Nerd Neck (FULL ROUTINE)
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- Опубліковано 15 лис 2024
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FIX ANTERIOR PELVIC TILT: • Fixing Anterior Pelvic...
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SOFT TISSUE EXAMPLES:
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MORE NECK STRETCHES: • 4 Critical Stretches t...
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For full disclosure, I also suffer from rounded shoulders and nerd neck so I will be doing this routine, as prescribed, from now. Why not join me?! Also, who loved the boy band thumbnail? Albumn dropping soon ;)
I'll be doing this daily starting from today! ..
how do you know when the routine has done its work, correcting the posture to a neutral position? When it feels/looks good?
Count me in!
the strengthening exercise makes me feel that some of my back muscles are weak, although that I'm doing pull-ups and other back stuff, snow angel, YTWA .. so you know that this area needs some work.
the stretches and the soft tissue makes gives me some comfort.
awesome man, it's another thing you've learnt about yourself which is all part of the process
TIMESTAMPS
03:52 Neck Side Flexion
04:27 Levator Scapulae
05:07 Pec Minor PNF
05:58 Swan Hold
06:59 Serratus Band Pull Apart
07:54 Standing Wall Lean
At 76 years old for me posture is becoming more important than ever. I have a lifetime of poor posture from reading, writing. spending hours looking down a microscopeas well as physical activities. Now I`m working on things to correct a damaged shoulder and to stop looking like a tortoise. Thanks for this advice, I will incorporate the exercises into my gym and yoga work. Best wishes.
Derek Osborn So cool to hear someone at that age do these exersices! I know all these things get worse over time so im trying to fix it now hahah (im 18)
Yes just keep at it. Do it now before it becomes a permanent problem.,
Derek Osborn in your profile pic you only look like you’re in your late 50s👍🏽
Im 12 and i have bad posture because i have to bring my heavy bag up and downstairs at school and we have no lockers😭
Bdhdh D my son is the same - I recommend investing in a really decent back pack + do lots of Tom Merrick’s routines! They’ve made a big difference to my posture and mobility 🙂
Thanks so much for this. I've only been doing all of your stretching exercises for a week now, and I already feel a huge difference. I'd love to see a 15 min shoulder and neck routine where you actually walk us through the whole time (like some of your other routines) without just showing us what we need to do. I'm much better at following along instead of just knowing what I should be doing. Also, the more modifications you can share for us beginners is sincerely appreciated. Thanks again, this is really making a big difference for me!
Finally brave enough to work on the shoulder that was injured a few years ago.
How's it going now?
The standing wall lean is the best neck exercise I have tried in about 5 years of neck issues. You have made my evening - this will now be part of my daily post-work routine!
Did it work?
@@coolsweatz If I sleep awkwardly or spend too long at a screen without a break I come back to the wall lean. The best thing is to break up the day into regular stretches and correcting yourself when the twinge in the neck/shoulder begins. Not a miracle cure, alas.
@@lurker-mq4fp 👍🏽
Tom, I liked this video and the set of excersises. Would love to have follow along video.
This is something some of us need to do daily, but constantly pausing the video is very inconveniente. Would be grateful to a follow along video.
Yes to this! I tend to rush through and could use the pacing of a follow-along video.
Guys he included a PDF of this routine, you can just refer to it to do your session. It's in the description.
Hey @Tom Merrick.. A shout out to you.. Ive been using the information in this video and there is a noticeable change in my posture. Thanks for the great information.
Really great to hear, keep up the good work :)
How long did it take for a noticeable change?
Hi, I really like your follow along mobility videos! I’d wish this one was a follow along too. Thank you for helping me get back to moving the way I should!
I had a posture related headache and searched for any neck and shoulder mobility, helped tremendeously 🙏🏻
Bro, I held that swan hold for 4 min (2 min, then 2 min), it opened up something in my neck, and I had a huge energetic release. Good stuff. Tks!
👍👍
Hi Tom
The Swan isometric hold- I've always been told to externally rotate the palms so that your thumbs are pointing up to the sky. This in turn helps open up the "rounded shoulders".
Also you performed a side neck stretch. What about a forward or backwards neck stretch?
Cheers
Ed.
bro. You're helping me unlock my broken body. Thank you so much
Great video bud. I pariculary like the swan hold exercise, this will compensate nicely for time i spend sitting at the desk editing. Keep doing what you're doing.
There's an instant notice in my posture when I do these exercises. I can naturally stand with my shoulders back
That swan hold thing seems to be working great for me. Thanks for all the tips, I've seen a noticable difference in my posture
Happy new year!! Thank you so much for always being here. Your videos helped me through a time of pain and i am deeply grateful for all of your help. God bless your soul.
Hey Tom.. ur videos are extremely helpful, in addition to being easy to follow and very relatable. Pls keep up the good work. God bless!
Exercises:
03:52 - Neck Side Flexion(30-45 sec each side) *Dont pull to hard*
04:27 - Levator Scapulae(30-45 sec each side) *don't pull too hard*
05:07 - Pec Minor PNF(3-5r (5s/5s) each)
05:58 - Swan Hold (3-4min accumulated)
06:59 - Serratus Band Pull Apart(10r)
*Keep shoulders forward*
07:54 - Standing Wall Lean(3-4min accumulated) *don't stand too far from wall*
This is a long-term commitment,. but so worth it.
your future self will thank you ;)
03:52 Neck Side Flexion 45 each side, less than 60s of rest
04:27 Levator Scapulae 45 each side, less than 60s of rest
05:07 Pec Minor PNF 45 each side, less than 60s of rest
05:58 Swan Hold 4 min accumulation, 10-20s of rest
06:59 Serratus Band Pull Apart 10 reps, 3 sets, less than 60s of rest
07:54 Standing Wall Lean 4 min accumulation, 10-20s of rest
also, for posture in general: deadlift with proper form, for reps. shoulders in front of hands, neutral spine, chest up. fill a barrel or a bucket with water if you don't have access to weights, you don't have to lift heavy anyways
I freaking love that backyard
Mi seh it ah garden, im nuh yardi fi raas! 😂😂
Hi Tom. I love your videos! You’re definitely helping me to improve my los mobility. Could you do a follow along version of this video? It would be really useful 🙏🏻 thanks!
Love your videos Tom! Would be great if you could show a quick graphic of which muscles are being stretched / strengthened -- as someone without an anatomy / training background its hard for me to know exactly where I'm supposed to feel it. In any case -- thank you!
Dude your videos are so in-depth its amazing 🙏🙏🙏
Just wanted to say that I love the direct & organised approach your videos have - there's minimal waffle and your instructions are clear and concise. I'll be trying out this routine, it's just what I was looking for! :)
Thanks Sarah, hope it helps :)
Really high quality content! Appreciate all the hard work you put in to educate yourself and then to share your knowledge to everyone else. Keep up the awesome work! Thanks Tom
Glad you started this series 🙏...hope you will cover knocked knees too.
Strengthen your glutes!
LOVE this so much!!! It has been very effective for me. Great video Tom!
Great exercises. Look forward to continuing. The physical therapist recommended some of the same exercises.
Thanks Tom, really appreciate this video, I've been doing a lot of search lately, and this routine is for sure the most comprehensive one I saw, you really know your shit buddy :D
I did it today, and here are my thoughts:
1. the pec minor stretch didn't work for me, maybe I was doing it wrong, any alternative for it?
2. I searched the swan hold (3 mins accumulated), cause I felt I'm doing it more aggressively, and I couldn't find anything about it, I found that I did a mistake that made it harder which is holding my breath to keep the tension, still can't find it on YT.
3. what do you think of adding wall slides?
Groovy, thanks! So in reply to comment 2. It might be that your pec minor isn't that tight and it may be just the other factors that are lacking. I would try the soft tissue release on the pec minor and see if you find any trigger points. The swan hold you want to be able to breathe during, you might have more chance under the more common name "prone cobra". Wall slides would be an excellent substitution for the pull aparts :)
thanks for the reply, the soft tissue release sometimes gives I feel it, but not always.
also when I do the wall slides I feel it in the middle trapezius and the rhomboids, so If pull aparts are targeting the serratus anterior, how it can substitute it?
iNTEl One o
I just straight up fixed my posture by being incredibly aware of it. I hated how I stood normally and my posture. I asked my friends and my siblings to take random photos of me so that I can see how my progress is doing 😊
Very good information and very easy to follow. This is exactly what I need to add to my routine. Thanks, man.
another great video Tom thanks.
Quick note please avoid 50/60p in your video unless you need it for slowmo. The extra frame rate and resulting higher shutter speed make for unpleasant viewing, stick to 24/25/30p.
Thanks for the feedback :)
I always prefer the dog's routine in these videos.
Thank you so much for your content. Its very hard to find deep and good content about this in spanish. A lot of love from sa bro❤️
Great videos 👏 always good to see someone who knows what they’re talking about sharing useful information. Keep it up 👍🏼
i like these types of vids. i suffer slightly from both of the recent vids on posture problems. my feet turn out too. think you might do a vid on that?
Awesome, I'll add it to the list :)
Amazing video. Feel practically instant results
Great to hear Olivia :)
Tom, thank you for the exercises! They work very well!
Your videos are amazing man, can't believe I've just found you!
Happy to help Peter :)
Much appreciated tom, thank you so much for these
thanks Tom. great content as always! correcting this issue is one of the reason why i got into calisthenics lately. I am only at the start of my journey but, if i want to progress towards more skill based movement, is better to start fixing bad posture asap. I am now focusing on my shoulders and scapulae mobility and i wonder if doing this routine+your shoulder routine+ido portal shoulder mobility+ido portal scapulae mobility, 3 times per week, is a bit overdoing. what do you think? i find myself in a place where i am a bit overwhelmed with infos and i don't know what to exclude and what not. Thanks a lot for your work!
very professional and useful, great job!
Thanks!
Not slouching would be the best workout here! Hard to work it in a quarantine
Until now, I had only done walking and hiking, but as I got older, I felt I needed muscle exercise as well.
I have APT but also a bad posture in general, including nerd neck, rounded back and shoulders, Would you recommend to do theses with the apt exercise, cause someone of them seen dangerous for those with apt like me. Idk I really would aprecciate a respond :)
Hi Tom. Thanks for another great video. Does active and passive hanging help or contribute to this shoulder and neck tension? Trying to work out if I should stop it or do more!
great one Tom, those details are just spot on
Brilliant video !!!!! Complete and easy to understand And do !!! Thankyou
Glad to help Simon :)
Amazing work Tom!!! This work from me straight away. Keep up the good work and thank you so much 👍
These posture improving are really great, thank you so much :)
Good to hear!
this was awesome . i feel the neck looser and shoulders too
swan exercise looks legit, will help strengthen all those weak muscles and pull everything back. gonna add that to my routine!
This routine is brilliant! I've had shoulder problems for awhile and wasn't quite sure what it was, but apparently it's upper crossed syndrome because this routine is helping me more than anything else has. So thanks!
Epic Josh, keep up the good work :)
lmfao that facial expression at 8:56 is hilarious
This is the video for me. My shoulders have been round all my life. I have limited mobility above my head and can't do a wall angel. It stop s me from doing certain exercisesI need to sort these shoulders out and my neck. Although the general advice is not to stretch till it hurts, in this case, I may have to take a bit of pain.
I'm 6'0 but because of my regular slouching posture I look like 5'10 😂
yeah me too! when I met new people they think I´m like 5'9 but I´m 6'5 😂😂 I really need to fix my posture fast!!😅
Hermann UTZ sure buddy
@@garfoz2046 lmao
Holy cow 41 000 subscribers, i think it was smth around 4 000 when i started watching your videos. Glad for you that your channel is getting more popular. I really like your ideas about practice and nutrition and i really appreciate that youre researching and counterchecking the stuff you publish.
However, I was wondering whether the lower back should be hyperextended during the swan hold or focus should rather be on hyperextending the upper spine while holding an posterior tilt.
Greetz and keep up the great work
It's been mad! Hey, long time sub thanks for the support! You're right with the concern for hyperextension but contracting the glutes additionally should help with this. In my experience, upper cross is most common with sway back which would benefit from the lower back strengthening additionally but it varies from person to person :)
Hey man, I know this video is old and you might be getting tons of comments from new videos amd this might go unnoticed, but I'm gonna shoot my shot.
Throughout the neck stretch, the one with hand externally rotated beside you and neck turned the opposite way, I'm feeling tension in my biceps w a little bit of tingling in my shoulder. I've been dealing with an annoying issue with my shoulder and it resembles the feeling I got when doing this stretch. I think digging into what has just happened is a starting point for me to uncover thos issue. If it is the case that you might know anything about my case I would really appreciate that.
Can you please,make a follow along vidoe?
I have noticed that riding my motor bike for 30 minutes or more (mostly sitting upright) makes the back of my neck ache. I thought it was due to the weight of the helmet but now I think it may be due to poor posture. Will start doing these today. Thank you.
Fantastic video! Like one of your recent queries I am also older aged 80 and have problem building up with neck posture, which osteopath has not yet resolved, and I am strong believer in self help anyway. But with age you have to be very careful. I have for many years been very protective of lower back and never bend forward, (except when lying on my back on the floor) which has saved the back but of course weakened the back muscles up to the neck. So I need to select simple and gentle initially out of your routine which does not risk lower back ! Any ideas?! Problem with preferring side sleepng too! (as per one of your other recent queries)
Great video bro nice information your doing great job helping others learn new skills thank you tom
Glad to help Tom :)
great video tom but had 2 important questions might help everybody else, and i am great pain but this has helped. for the swan should your chin be tucked in? and do you think chest workout can make round shoulders and forward head worse if not corrected first. would be grateful for this info as my city has been in lockdown for quite awhile to get proper help.
Thanks for all the great work
OH MY GOD. that levator scapula stretch is fucking magic!!!!!!!!!
It really is a beauty
Another fantastic video from you Tom 👍🏻
I'm implementing many of your "drills" in my workouts. Love Your positive attitude 😉
You are a tall guy, long limbs...Can you do pistol squats?
Thanks Maria, glad to help! Part man, part orangutan...yes I can do pistols :)
Mate, this video is awesome!! I have suffered from this for years now, it has been limiting my breathing more and more to the point that it hurts to breath sometimes. I have been stretching for a long time and have been doing a lot of research but not getting the results I want. I am going to buy those overpriced tennisballs and do this routine every day!! Don't know where you got all your knowledge but long message short.. Just thanks man!! I think I found what I was looking for!
Subbed
Hahaha those overpriced tennis balls do wonders. Happy to help :)
ibrozzz u suck
If this one had a Follow Along it would get all the views.
Dang, that swan hold was tough! ...I guess I'll be working on that.
Great stuff, can't wait to try some of these!
Awesome, but.
Follow along would be epic.
🌋☄🌋
Brilliant videos, great information. Helping me a lot
Good exercises, thanks for sharing.
What are those balls you use at the start?
Hey Tom, great video. I was under the impression the Serratus anterior protracted the scapula and therefore in an upper syndrome the serratus would be shortened and overly tight, so releasing the tissue would be more beneficial then strengthening it. Could you quickly explain to me why a weak serratus contributes to this posture. what is going on in relation to other muscles? Thanks for your time and for a great video.
serratus depresses scap also spo strengthening is beneficial to keep them down
Hey Tom, I've recently been to a chiro for a couple of sessions and am disappointed in the "come back every week for 3 months" attitude (also pretty underwhelmed as I spent about 5 minutes there each time and forked out $120...). One good thing though was the chiropractic X-ray which clearly showed a slight curve in my spine from the base of the skull to the shoulder blades - a possible cause of the chronic tightness in my neck. I also don't have the best posture which is something I can work on and why I'm watching this video but I was wondering if these postural exercises + awareness could also help align that curved section of my spine or should I be going back to the chiro (probably a different one) to have this manually 'adjusted'?
yes yes yes! Thank you so much for this video Tom! This is exactly what I was looking for.
Glad to help :)
Nice work tom!
Could you please post a link so I can buy the props you're using?
Thanks
routine starts at 2:30
Great content as always Tom - your channel is a true hidden gem. Keep growing it!!
Thanks Jimmy, appreciate that :)
Should i be doing these before or after my workout program?
Both
Hi Tom. Thank you for explaining the routine in detail. Do you think it is a bad idea to safe time by implementing those exercises during rest time of lifting weight.
I don't know. Certainly, the stretches and soft tissue work could be providing it wasn't during the rest periods of the muscle being worked and possibly the serratus work too. Other than that the swan and wall lean shouldn't take much more than 8-10 minutes in total :)
Good morning Tom,
Having suffered injuries and ignoring them I’ve developed the unwanted stiffness in areas. Can these manoeuvres be used on shoulder injuries?
Thank you for your video/s it/they’ve given me a glimmer of hope.
you're the best, thank you so much!!!
Awesome.
In my opinion, it would be epic to make follow along. )))
I really love these videos especially with the coronaviru
Hi do you have some simple exercises for pain above the knee area due to either over squatting or because of sciatica? The main is usually on the front just above the knee. Cannot squat at all as else the pain starts even more.
Great video, thanks for the good advices.
Thanks Tom. Very helpful.
Great video!!!
Do this exercises apply for female?
Cant feel my serratus anterior, just tight biceps. hopefully that clears up if i keep doing these excercises
nice video! do you recommend doing it pre or post workout? :)
Great tips
Omg that last one is crazy! I did it for maybe 10 seconds just to try it out and my neck naturally stayed in that position. Only problem is that I now have the biggest double chin and look really awkward lmao
Can you do this every day? Or is it better to only do it as you said around 4 times/week?
Such a great resource. Thank you!
Glad to help :)
Great video man, quick question though: Unlike most people, my rounded shoulders are accompanied by "low" shoulders as opposed to hunched shoulders which causes me a lot of pain/discomfort with my collar bone. This is largely from habitually dropping my shoulders when I practice Wing Chun Kung Fu and from doing insane amounts of pull ups as a former gymnast lol. Is there a good exercise that will open the shoulders and also raise the shoulder blades? I find most people talking about rounded shoulders are always saying to drop the shoulder or pull them down but that's no good for me! Any help would be appreciated.