*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/rounded-shoulders-2024 If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Just spent a month recovering from an upper back injury due to these weaker muscles. This is exactly the information I need to correct my posture and shoulder position. Merry Christmas, guys!
When I have read "just spent a month" I thought you were saying just spent a month doing this workouts so I was like "uuh.. bot" because it's been uploaded literally just some hours ago
Hello I don't have bands, can I substitute it with pushups to the wall? Also I'm overweight and it's always been too difficult for me to do normal pushups.
I studied more than 10 hours a day for two years in the wrong position and my shoulder is rounded now and i have forward neck too. I'm very upset about it and i tried many exercises and stretches, but they didn't fix my shoulder and neck. I'm starting this exercise as the last hope and I will do it every day, if I feel any change I will write here Please like me to remind to write update❤
I've been doing these for a number of years but every time I sit at the office all the work goes to the trash. I have so much upper back pain and paid so much money to masseuses to help me get rid of it. The ball trick is probably going to help. Thanks Jeff, you help making the world a better place. And my back, too.
U need to workout in order to straighten those muscles after stretching them so they could stay in that right position. This only loosens up the muscles and gives u the opportunity to straighten them whilst their loose and in the right position.
I'm from Algeria, and i really appreciate those tips and exercises, they are very helpful and practical, especially for those people who spend many hours at the office daily. 👍
A BIG thank you! I used the technique of placing lacrosse ball between my shoulder blades at work at it work wonders! The pain is simply gone by just doing that.
I wasted a lot of time stretching and then 2 weeks later I'd have back pain again. Finally tried strength training and it's made a huge difference. I'm at a desk all day so the rounded shoulders came from muscle atrophy of not using them. Once I built them up, the knot in my rhomboid and the pain in my lower back were gone. Six months of strength training and I'm solid now.
Wow, I remember this rounded shoulder fix a few years ago when I first found this channel. I implemented then and its reassuring to see that this method is still the go to like all the other fixes found here over the years (hip rotation, knock-knees, etc...) Thanks as always Jeff and Jesse! Happy Holidays.
As someone who's been in a wheelchair for 25 years my shoulders have really rounded. Definitely going to try to apply this to my daily regiment. Great channel. Appreciate the content and helpful information. Happy Holidays yall
Wow! Have been trying to find out why I cant hold a barbell behind my head whilst attempting squats without extreme pain! I researched it and found out it was to do with my thoracic spine and then you come out with this! Fantastic advice! 👏👏👏
Damn, when I did the thumb check, they were pointing towards each other. It is the first time I've heard this before. However, I knew my shoulders were rounded off like you described. I'm going to start your stretches and exercises. Thanks!
The hand on the ear (sub scapula) has a great angle, instantly releasing the ribbon cage and spine. I love the marker; it makes for a great visual of muscles. Thank you.
Thank you guys so much for this conversation. So tired of feeling crazy and lost in system thats so fucked up and being told that materials will make me feel better.
Thank you for this one. As a kid my grandmother used to scold me for sitting hunched over saying “you’ll round your shoulders.” Well, I was a lazy little sh*t and didn’t listen. Now I’m a 41 year old with rounded shoulders lol
Another thing I discovered, there’s a tendon/ muscle that goes from the back of the head to the neck. I start practicing chin tucks and it fixed the neck posture to perfectly straight. It takes less energy for me to to maintain neck posture as opposed to shoulder/back posture. The chin tuck method can also be maintained in lounging position and standing
Remembering to bring your shoulder blades closer together, even just slightly, is key. It helps realign the spine which decreases stress on the lower back.
I am a living proof of a neverending rounded posture project. Been consistent for a year now thanks to a few other posture exercises i would like to add to this. Stretching did nothing for me, so here goes: -The Windmill stretch with an added weight to the arm you hold straight up and the other on the ground. One leg down in a 90 degree position. Focus on the part between the shoulder blades pushing the weight up while the arm you have on the ground push away. Like you're pushing the shoulders away from the spine. Has similar effect as the pull-apart, but this this will open you up fast.. Always my warmup exercise. -Farmers walk. It forces you to walk straight and shoulders tucked back because of how hard your core work. -Crab pose. Focus on liftng your chest by forcing your shoulders down. - Also, using a ball to massage your pecs and around the shoulder blades(specially right behind our armpit area) helps to loosen you up too. All of these worked better for me than any stretch because it forces the muscles in the troubled areas to work.
I started training my mid back. After doing the exercise correctly I feel how my mid back literally pull my body behind me. It literally pull my shoulders and it feel soooo great. I already do everything Jeff says without the mobility work, but I am thinly to get a foam roller and do it.
The most effective things I have done for this is walking with my hands behind my back and kettlebell swings. The walking keeps you in a stretched position longer with impact and twisting from your torso to open it up. I also noticed that anterior tilt causes these issues so you strengthen glutes a bit more while stretching hip flexors by doing active swings. Fixing the hips will generally fix the placement of the shoulders. Just my anecdotal stuff, seems to have worked well for me, though it will generate a lot of rotator cuff pain and impingement as it re alighns, so you have to give time for your tendons to repair themselves.
Hi, I have 4 questions: 1. Do you walk with hands behind your back all day long? 2. What is active (kettlebell?) swings and how to do it? 3. How often to do these? 4. How long does it take to see a change? Thanks in advance!
@janny.p 1. I do 20 minute sessions on an incline with my hands behind my back alternating between left and right hand - my general cardio time. I will also lean back on a recombinant bike and pull my shoulders back for the 20 minutes. 2. General kettlebell swings are just the two handed variety that travels through the legs and results in hips snapping forward like a pelvic thrust. There are tons of videos, I believe Athlean X has them that show how these work. I usually group them with another exercise like rowing (say 3 minutes rowing, 50 swings for a set of 4 or 5). 3. One of the problems is that you are probably engaging in poor posture issues (like you work in an office over a computer) most days and time, constantly keeping your back in misalignment. You generally need to do stuff like this as often as possible to try and correct for these imbalances. Unfortunately that can cause strain on your shoulders so you have to listen to your body. Once you get used to what it feels like you can do a stretch (by holding your hands behind your back and lifting up) which will help align quickly. Most of the time, this is also due to being overweight, especially in the stomach area, so losing weight should also be a priority. 4. I am still working through this and catch myself all the time in poor posture positions, but I did notice a serious change about 3-4 weeks in. I have a pretty severe case due to being overweight and working a desk job for ten years so your mileage may vary. I've found that the small level of stretching and exercises were not as impactful as these longer forced posture corrections.
Love it!! Just remember to also strengthen the hip flexors! Most people’s HF’s are also weak, not just tight. Only stretching them will not fully fix the problem.
@Japanirish21 Good point! Biggest problem with hip flexor training is the lack of proper equipment. I've used sitting on a reverse hyper and putting my foot in a kettlebell etc. One gym I use has a machine that works well but they are a tricky one to target. I also think, going off of Athlean's comments that the stretched muscle is the weaker one (which has been my experience) glute training is important - I genetically have very small glutes ala Hank Hill so I think this may be a contributing factor. Glutes are also more difficult to train in my opinion, but I've found extended split squats (like ATG style) to be particularly effective. I struggled for a long time with mind muscle connection on hip thrusts but that is a good place to start if there are struggles.
All good tips. I also roll up a towel on the floor, nice and tight and lay on it starting at the base of my spine all the way up to between my shoulder blades on the floor and that opens up my chest rolls the shoulders back and feels damn good afterworking over top of something all day
Great channel Jeff. Just not feeling it on other channels with those jacked up on TRT trying to tell the average guy how to train and gain especially when they don't even have a Jesse for proof.
Hi Jeff, hi Jessie! Thanks for the tips! @Jeff: what are your thoughts on Yoga especially more powerful practices like Vinyasa and Ashtanga in particular? Thank you guys for the great content!
Did the first exercise keeping opposite knee on the floor and boy I felt that. Then I heard crackles with the second exercises using the wall. I'll keep at these as it felt great afterwards
I’m in my 50s, in good shape and walk a lot. And one thing I notice is I will get mild pain in my upper spine, right at the base of the neck. This happens from time to time after a walk. So, there are probably some posture issues i need to correct. I’ll try some of these.
Good video, but if you have upper crossed syndrome you absolutely have to do something about tight levator scaps and traps, they will not just fix themselves. Do full ROM shrugs to loosen the traps, and stretch the side of the neck to loosen the levator scaps. If stretching the levator scaps is painful and not working because they are very tight, you have to strengthen them first. You can do this with shrugs, or basically any pulling exercise which downwardly rotates the scapula.
I like your posture correction videos. If I can incorporate the actions into daily life. Say for instance while driving stuck in traffic. You know you've awakened something when you reach for the steering wheel disk lock behind the seat and it feels like you've taken a javelin to the chest.
Jeff I know you've got some videos on if you cant squat it could be a tight calve or low ankle mobility. Could you please make a video about improving ankle mobility? I have almost zero dorsiflexion.
Let’s see if it works I have this problem and I always find my self slouching forward and have rounded shoulders. I used to be a weightlifter but I let it all go after an injury never been back in 7 years.
*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/rounded-shoulders-2024
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Shoutout to Jessie for being a great demonstrator all these years 👍🏻
Once again, you save me tons of PT money, make me aware of my posture, and give me new stretches to rotate in my routine. Thank you!
Just spent a month recovering from an upper back injury due to these weaker muscles. This is exactly the information I need to correct my posture and shoulder position. Merry Christmas, guys!
When I have read "just spent a month" I thought you were saying just spent a month doing this workouts so I was like "uuh.. bot" because it's been uploaded literally just some hours ago
1:10/2:05 Thoracic
4:30/5:30 Pec minor, subscapularis
6:45 FacePull Elevation
7:45 High-to-low Band pull apart
8:50 Sit posture
9:25 Stand posture
0:00 applies orange makeup
Surprised he didn’t have a picture of the exercises at the end of the video like he did with anterior pelvic tilt!
Hello I don't have bands, can I substitute it with pushups to the wall? Also I'm overweight and it's always been too difficult for me to do normal pushups.
@@1mTheCat why pushup? That's the opposite of what you're trying to train
@@LittleBpaulmuller-Owners I see...
Who else straightened up your shoulders soon as the video started?
Everyone
And... then, after the video, I read your comment and realized... I'm already slouching again. :-/ This is going to take some work.
Me
😊س6😊
Lmao don’t even have this issue and straighten up the moment I read the title
I felt like I was going nowhere until I found your channel. It's changed everything! Thank you so much
make sure you tell jesse because he looks like a regular guy
I studied more than 10 hours a day for two years in the wrong position and my shoulder is rounded now and i have forward neck too. I'm very upset about it and i tried many exercises and stretches, but they didn't fix my shoulder and neck.
I'm starting this exercise as the last hope and I will do it every day,
if I feel any change I will write here
Please like me to remind to write update❤
I've been doing these for a number of years but every time I sit at the office all the work goes to the trash. I have so much upper back pain and paid so much money to masseuses to help me get rid of it. The ball trick is probably going to help. Thanks Jeff, you help making the world a better place. And my back, too.
Are you going to the gym?
Alot of this shit is good for the moment and to be mindful.. but real changes are in strength changing imo.. if you’re healthy enough to
Hows your office set up like?
How tf do you lose this? Clearly you stopped doing them or never did the exercises right to begin with
U need to workout in order to straighten those muscles after stretching them so they could stay in that right position. This only loosens up the muscles and gives u the opportunity to straighten them whilst their loose and in the right position.
I'm from Algeria, and i really appreciate those tips and exercises, they are very helpful and practical, especially for those people who spend many hours at the office daily. 👍
A BIG thank you! I used the technique of placing lacrosse ball between my shoulder blades at work at it work wonders! The pain is simply gone by just doing that.
These father and son videos really warm the cockles of my heart.
It warms my balls too
I usually say “…warms my cold, black heart” but I LOVE yours and I’m def gonna steal it 🫶🏻
I wasted a lot of time stretching and then 2 weeks later I'd have back pain again. Finally tried strength training and it's made a huge difference. I'm at a desk all day so the rounded shoulders came from muscle atrophy of not using them. Once I built them up, the knot in my rhomboid and the pain in my lower back were gone. Six months of strength training and I'm solid now.
Wow, I remember this rounded shoulder fix a few years ago when I first found this channel. I implemented then and its reassuring to see that this method is still the go to like all the other fixes found here over the years (hip rotation, knock-knees, etc...) Thanks as always Jeff and Jesse! Happy Holidays.
As someone who's been in a wheelchair for 25 years my shoulders have really rounded. Definitely going to try to apply this to my daily regiment. Great channel. Appreciate the content and helpful information. Happy Holidays yall
Happy holidays!
I pray you reap benefits from incorporating these exercises to your regiment.
Jeff’s the real deal. Went to pt for this a month ago and Jeff said everything they said plus more
Jesse is starting to look much stronger and healthier. Congratulations on your journey!
I'm doing this for a month and documenting my improvement. Thanks!
How are you going? Super interested in your progress
?
Wow! Have been trying to find out why I cant hold a barbell behind my head whilst attempting squats without extreme pain! I researched it and found out it was to do with my thoracic spine and then you come out with this! Fantastic advice! 👏👏👏
Bro you just fixed my 10 year long shoulder issue I love you
Damn, when I did the thumb check, they were pointing towards each other. It is the first time I've heard this before.
However, I knew my shoulders were rounded off like you described. I'm going to start your stretches and exercises. Thanks!
Jeff showing me how to fix problems I didnt know I had. Love ya boss
The hand on the ear (sub scapula) has a great angle, instantly releasing the ribbon cage and spine. I love the marker; it makes for a great visual of muscles. Thank you.
Good guide! Foamrolling the T-spine before gym, OH Squats and Bench pressing fixed my rounded shoulders to ~80%
Great stretches, and techniques for making sure you're consistent through the day. It's so important especially for so many of us who sit all day 🙏
Thank you guys so much for this conversation. So tired of feeling crazy and lost in system thats so fucked up and being told that materials will make me feel better.
I combine these exercises with your lats stretch exercise and my chest pain go away. Thank you so much (hug) 🙏
The timing on this is great, even though I already know some things from previous videos.
Thank you for this one. As a kid my grandmother used to scold me for sitting hunched over saying “you’ll round your shoulders.” Well, I was a lazy little sh*t and didn’t listen. Now I’m a 41 year old with rounded shoulders lol
jesse's expression is as if he just returned from 9 months in afghanistan
Jesse is absolutely sending me
Thanks
Congrats on this! Your honesty is what makes this stand out. Keep going!
Thanks Jesse for the demonstration 🙏
I have rounded shoulders due to gaming in the past. Going to start the journey in fixing it. Thanks Athlean X
i have rounded shoulders, anterior pelvic tilt, and a forward neck. my posture is awful, need to start working on it
Another thing I discovered, there’s a tendon/ muscle that goes from the back of the head to the neck. I start practicing chin tucks and it fixed the neck posture to perfectly straight. It takes less energy for me to to maintain neck posture as opposed to shoulder/back posture. The chin tuck method can also be maintained in lounging position and standing
Thanks dude, will add it to the list
Great video as always! I would love if Jeff took a look at the anatomy of the Sanchin kata, executing it is great for posture
Remembering to bring your shoulder blades closer together, even just slightly, is key. It helps realign the spine which decreases stress on the lower back.
Thanks for addressing this issue!
Jesse looks like what I always imagine Jamie from JRE would look like.
Bring up the picture of that foam roller, Jesse.
@@peterquinn3424 🤘😂🤘
Dude, exactly! 😂😂😂
Thank you, Jeff. I appreciate the anatomical rationale you provide in your videos. Happy New Year!
Smart reminder tips! Easy and practical.
Amazing and informative video as always.
Brilliant, best ever presentation.
I am a living proof of a neverending rounded posture project. Been consistent for a year now thanks to a few other posture exercises i would like to add to this. Stretching did nothing for me, so here goes:
-The Windmill stretch with an added weight to the arm you hold straight up and the other on the ground. One leg down in a 90 degree position. Focus on the part between the shoulder blades pushing the weight up while the arm you have on the ground push away. Like you're pushing the shoulders away from the spine. Has similar effect as the pull-apart, but this this will open you up fast.. Always my warmup exercise.
-Farmers walk. It forces you to walk straight and shoulders tucked back because of how hard your core work.
-Crab pose. Focus on liftng your chest by forcing your shoulders down.
- Also, using a ball to massage your pecs and around the shoulder blades(specially right behind our armpit area) helps to loosen you up too.
All of these worked better for me than any stretch because it forces the muscles in the troubled areas to work.
Oh no! My thumbs point towards my hips. Thanks, Jeff. I will check back when they are pointing forward again.
After just trying these stretches it feels great
Very interesting and very informative 👌 👍 🤔
SUCH a good channel.
Brilliant routines! I need this - lots of us need this, Thank you! 🙏🏼 😊 💪🏼
I started training my mid back. After doing the exercise correctly I feel how my mid back literally pull my body behind me. It literally pull my shoulders and it feel soooo great. I already do everything Jeff says without the mobility work, but I am thinly to get a foam roller and do it.
I really like that variation of the face pull, as it doesn't bother my elbows!
Wonderful video, especially the final reminding tips. Thank you guys for sharing this.
this guy has been under your supervision forever now. wtf is this physique
Another great video. Thanks for sharing!
Excellent 👍 I'll try all those techniques/ postures 👌
Athlean x walking whiteboard award…
Thank you for the reminders and keys.
The most effective things I have done for this is walking with my hands behind my back and kettlebell swings. The walking keeps you in a stretched position longer with impact and twisting from your torso to open it up. I also noticed that anterior tilt causes these issues so you strengthen glutes a bit more while stretching hip flexors by doing active swings. Fixing the hips will generally fix the placement of the shoulders. Just my anecdotal stuff, seems to have worked well for me, though it will generate a lot of rotator cuff pain and impingement as it re alighns, so you have to give time for your tendons to repair themselves.
Hi, I have 4 questions:
1. Do you walk with hands behind your back all day long?
2. What is active (kettlebell?) swings and how to do it?
3. How often to do these?
4. How long does it take to see a change?
Thanks in advance!
@janny.p
1. I do 20 minute sessions on an incline with my hands behind my back alternating between left and right hand - my general cardio time. I will also lean back on a recombinant bike and pull my shoulders back for the 20 minutes.
2. General kettlebell swings are just the two handed variety that travels through the legs and results in hips snapping forward like a pelvic thrust. There are tons of videos, I believe Athlean X has them that show how these work. I usually group them with another exercise like rowing (say 3 minutes rowing, 50 swings for a set of 4 or 5).
3. One of the problems is that you are probably engaging in poor posture issues (like you work in an office over a computer) most days and time, constantly keeping your back in misalignment. You generally need to do stuff like this as often as possible to try and correct for these imbalances. Unfortunately that can cause strain on your shoulders so you have to listen to your body. Once you get used to what it feels like you can do a stretch (by holding your hands behind your back and lifting up) which will help align quickly. Most of the time, this is also due to being overweight, especially in the stomach area, so losing weight should also be a priority.
4. I am still working through this and catch myself all the time in poor posture positions, but I did notice a serious change about 3-4 weeks in. I have a pretty severe case due to being overweight and working a desk job for ten years so your mileage may vary. I've found that the small level of stretching and exercises were not as impactful as these longer forced posture corrections.
@@erictuthill5424thanks man, I will take your advice and add extra stretches and strengthening to correct my APT
Love it!! Just remember to also strengthen the hip flexors! Most people’s HF’s are also weak, not just tight. Only stretching them will not fully fix the problem.
@Japanirish21 Good point! Biggest problem with hip flexor training is the lack of proper equipment. I've used sitting on a reverse hyper and putting my foot in a kettlebell etc. One gym I use has a machine that works well but they are a tricky one to target. I also think, going off of Athlean's comments that the stretched muscle is the weaker one (which has been my experience) glute training is important - I genetically have very small glutes ala Hank Hill so I think this may be a contributing factor. Glutes are also more difficult to train in my opinion, but I've found extended split squats (like ATG style) to be particularly effective. I struggled for a long time with mind muscle connection on hip thrusts but that is a good place to start if there are struggles.
This video is very helpful! Thanks Jeff!
Face pulls, done correctly (it floors me how many at my gym do them wrong), also goes a long way to fixing rounded shoulders.
Appreciate the video. Would love to see a video on how to fix rounding during a dead lift and hips up first.
No way to superlike on youtube else would have. Excellent useful content! Thanks
Merçi pour votre professionnalisme 😊
Couldn't have come at a better time
Jeff really knows his stuff
I hope i incorporate this on a daily basis
Jeff for the Win!!
I struggle with this issue. Thanks for the video. Time to get this fixed.
Merci You are the greatest👍
This information is gold
All good tips. I also roll up a towel on the floor, nice and tight and lay on it starting at the base of my spine all the way up to between my shoulder blades on the floor and that opens up my chest rolls the shoulders back and feels damn good afterworking over top of something all day
Great channel Jeff. Just not feeling it on other channels with those jacked up on TRT trying to tell the average guy how to train and gain especially when they don't even have a Jesse for proof.
this is best stuff out there!!
Can you make a video on costochondritis
0:37 Mine are pointing backwards. Is it concerning, Chief?
Depends on what way they are rotated 😂
Hi Jeff, hi Jessie! Thanks for the tips! @Jeff: what are your thoughts on Yoga especially more powerful practices like Vinyasa and Ashtanga in particular? Thank you guys for the great content!
Eternally greatful 💪🏽💜
Did the first exercise keeping opposite knee on the floor and boy I felt that. Then I heard crackles with the second exercises using the wall. I'll keep at these as it felt great afterwards
Thanks Jeff needed this 💯🙏🏽
I’m in my 50s, in good shape and walk a lot. And one thing I notice is I will get mild pain in my upper spine, right at the base of the neck. This happens from time to time after a walk. So, there are probably some posture issues i need to correct.
I’ll try some of these.
exactly what I need!
Good video, but if you have upper crossed syndrome you absolutely have to do something about tight levator scaps and traps, they will not just fix themselves. Do full ROM shrugs to loosen the traps, and stretch the side of the neck to loosen the levator scaps. If stretching the levator scaps is painful and not working because they are very tight, you have to strengthen them first. You can do this with shrugs, or basically any pulling exercise which downwardly rotates the scapula.
I like your posture correction videos. If I can incorporate the actions into daily life. Say for instance while driving stuck in traffic. You know you've awakened something when you reach for the steering wheel disk lock behind the seat and it feels like you've taken a javelin to the chest.
4:38 and 10:12 seem sufficient gentle for shoulder rehabilitation too.
Great video and tips. Thanks very much.
Jeff I know you've got some videos on if you cant squat it could be a tight calve or low ankle mobility. Could you please make a video about improving ankle mobility? I have almost zero dorsiflexion.
How to GO LOW (Squat Deeper Instantly!)
How LOW Should You Squat (IT MATTERS!)
I wanted to add that moderate weight deadlift will also solve bad posture
I love how Jeff casually draws on him 😀
He's already got the tattoos. What are a few extra lines?
Awesome content
Let’s see if it works I have this problem and I always find my self slouching forward and have rounded shoulders. I used to be a weightlifter but I let it all go after an injury never been back in 7 years.
Thanks .
Thanks Papa Athlean, im built like a shrimp from years of office job and this is going to save my back
Amazing video thanks guys
I just realized that in a thumbnail jesse still has those markings on his shoulder
Wow thanks a lot perfect for my posture routine
I have those problems with my shoulders. Hopefully this helps.
Thank you for the video I needed this
Jeff can you please make a video on 5 day workout split as well as on forearm exercises ranked?
What are your thoughts on training knees through external rotation to prevent/heal knee pain?
train all muscles