Fixing Rounded Shoulders and Nerd Neck (FULL ROUTINE)
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- Опубліковано 25 гру 2024
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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 🙂
Finally brave enough to work on the shoulder that was injured a few years ago.
How's it going now?
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!
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 👍🏽
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*
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?
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.
bro. You're helping me unlock my broken body. Thank you so much
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
I had a posture related headache and searched for any neck and shoulder mobility, helped tremendeously 🙏🏻
There's an instant notice in my posture when I do these exercises. I can naturally stand with my shoulders back
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!
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!
👍👍
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.
I freaking love that backyard
Mi seh it ah garden, im nuh yardi fi raas! 😂😂
Dude your videos are so in-depth its amazing 🙏🙏🙏
This is a long-term commitment,. but so worth it.
your future self will thank you ;)
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!
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
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
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.
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.
LOVE this so much!!! It has been very effective for me. Great video Tom!
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 :)
Glad you started this series 🙏...hope you will cover knocked knees too.
Strengthen your glutes!
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
very professional and useful, great job!
Thanks!
Much appreciated tom, thank you so much for these
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
Amazing video. Feel practically instant results
Great to hear Olivia :)
Your videos are amazing man, can't believe I've just found you!
Happy to help Peter :)
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!
Tom, thank you for the exercises! They work very well!
great one Tom, those details are just spot on
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
Brilliant video !!!!! Complete and easy to understand And do !!! Thankyou
Glad to help Simon :)
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 😊
Great exercises. Look forward to continuing. The physical therapist recommended some of the same exercises.
lmfao that facial expression at 8:56 is hilarious
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!
Very good information and very easy to follow. This is exactly what I need to add to my routine. Thanks, man.
Thanks for all the great work
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 :)
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 👍🏼
These posture improving are really great, thank you so much :)
Good to hear!
Can you please,make a follow along vidoe?
Brilliant videos, great information. Helping me a lot
Amazing work Tom!!! This work from me straight away. Keep up the good work and thank you so much 👍
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 :)
Not slouching would be the best workout here! Hard to work it in a quarantine
I always prefer the dog's routine in these videos.
Great video bro nice information your doing great job helping others learn new skills thank you tom
Glad to help Tom :)
Until now, I had only done walking and hiking, but as I got older, I felt I needed muscle exercise as well.
Great content as always Tom - your channel is a true hidden gem. Keep growing it!!
Thanks Jimmy, appreciate that :)
Great stuff, can't wait to try some of these!
this was awesome . i feel the neck looser and shoulders too
isn't this exercise at 06:59 working only the rear delts? pls help im confused
yes yes yes! Thank you so much for this video Tom! This is exactly what I was looking for.
Glad to help :)
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
Such a great resource. Thank you!
Glad to help :)
Should i be doing these before or after my workout program?
Both
Nice work tom!
Could you please post a link so I can buy the props you're using?
Thanks
Thanks Tom. Very helpful.
Awesome, but.
Follow along would be epic.
🌋☄🌋
Great video!!!
Great video, thanks for the good advices.
Good exercises, thanks for sharing.
What are those balls you use at the start?
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 :)
you're the best, thank you so much!!!
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 really love these videos especially with the coronaviru
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 :)
Dang, that swan hold was tough! ...I guess I'll be working on that.
What would be a good stretching routine for the whole body but focusing on the rounded shoulders?
So I sleep on my side and am affraid that it might exagerate this issue (especially rounded shoulders) since I am in a hollow position and putting my weight on my shoulder.
do you think it's an issue? Should I consider sleeping on my back (easier said than done for me)?
Yes, I am wondering about this issue too.
So sleeping is a weird one. There is a lot of talk on both sides and I'm not really educated enough in this area to comment. I think making sure you get good, deep sleep is probably the main priority over position :)
Right, I'll focus on the doing the routine then. Thanks for the answer!
Awesome that you're confident to say "i don't know". Much appreciated :)
If you tend to pull your legs up when you're sleeping on your side, putting a pillow between your legs will help keep your hips in a proper position. As for shoulders if you tend to sleep with your hand under your head just move your hand under your pillow instead of directly on your face. Sleeping on your back is ideal but I know many people don't find that comfortable.
swan exercise looks legit, will help strengthen all those weak muscles and pull everything back. gonna add that to my routine!
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.
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.
Great video. I love this type/style/pattern of video... well I love them all. I cannot think of anything clever to say today. Oh, loved the dog walk through. Great video as always. Love the concern about our health. Who guided you in this concern? Are you just a nice guy, or are you hooking us more and more to need you? Well that turned into more cleverness than I planned on. haha
Hahaha thanks as always dude. Umm I don't know, i just think people have the right to the information and they can do what they want with it :)
Great tips
Cant feel my serratus anterior, just tight biceps. hopefully that clears up if i keep doing these excercises
Do you have a follow along for this routine or a similar one ?? Thanks!
The swan move always hurts my lower back. Is there a way to instead use my upper back, I really struggle trying to get the lower back to stop doing all the work
Can I do this and APT routine at the same time? I have both from sitting at a desk all day, plus I have kyphosis.
Can I do this routine with the anterior pelvic tilt routine daily.. Or should I focus on one at a time? Thank :)
Kyle same with me don’t what to do
do both
Should I fix APT and rounded shoulders at the same time?
MD Tas I do both. Elliott Hulse has a video on this and Athlean X aswell. Apparently if you fix APT your kyphosis will lessen aswell? Not sure look em up ;)
Yes can’t do one without the other
MD Tas Absolutely especially when u sleep. Pillow under the legs and upper chest
Do this exercises apply for female?
The serratus band pull apart is just targeting my traps. What am I doing wrong?
Hi Tom have pain In left trapazeius radiating up into neck and down right arm neck is very tight will these exercises solve this problem???
Can I do the swan hold, but on feet so I don't make my apt worst?
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!
If this one had a Follow Along it would get all the views.
May I know what's the difference between rounded shoulders and scapula winging?
can swan holds hurt your lower back? I tried to hold for 3 mins and my lower back seems to have affected most.
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.
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.
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 :)