How to REALLY Fix Rounded Shoulders

We're going to talk about a really important topic & that is how to really fix those rounded shoulders.

When you have rounded shoulders you're probably going to have pain and probably some discomfort. And you probably don't have the full range and capacity that your shoulder can go through.

What is probably going on is there are some tight muscles and probably some weak muscles as well. A lot of the time if you get prescribed extra exercise for this, you're going to get external rotation. We’re going to try to strengthen the rotator cuff. We’re going to try to strengthen the back of the shoulder and probably some scapular tractors as well. These are all great things that are going to stretch the front of the chest. But what I have found in my experience is that you can do as many of these as you want and if you don't know how to position your shoulder correctly, if you don't have the motor control to control what your shoulder is doing & where it should be during exercise & throughout the whole day, then these exercises really aren’t going to do anything for you. All you're going to be doing is doing those exercises in a poor position and then go back to a poor position when you're done.

We're really not going to get much out of it so we have to focus on the motor control aspect in and understand how to control your shoulder and set it in the position that is going to be most healthy. So the first thing that I like to have people do is to just do a standing double-arm external rotation. We’re just going to go like this and now what we're looking for is there that for their shoulders stay back. We don't want to jump into this internally rotated into your tilted humorous position. We’re just going to go out to a limit here when you get to that go ahead and just squeeze a little trying to press a little bit further and that's going to activate that shoulder those external rotators.

The elbows stay tight and we're going into some external rotation now we've done that you know maybe or maybe not you might be feeling these that external rotators in the back of the shoulder turning on hopefully might be feeling that if not that's okay now this next one that we're going to do is to start trying to find where our shoulders should actually sit so you put one arm out like this what you're going to do have your palm facing away from you and you’re going to twist this way okay we're twisting into external rotation. The whole arm should be twisting and that is setting my shoulder into external rotational now eventually what we want to get tithe point where we can do this and now I don’t have to move my hands but I can still set my shoulder back into external rotation.

That’s where my shoulders should be we’re not going straight back into this. The shoulder comes back so now another thing that you can think agoutis what we're actually doing here is we’re kind of supinating the arms which means that we're just flipping the palms upwards so if I put these down by my side now my hands are facing this way my palms are facing away from me. The problem is that your shoulders here throughout the whole day when you're on the computer you’re standing up when you're walking around. We’ve got to fix what we're doing all day long and then eventually that’s going to become a little bit more normal for you that's where you going to become the norm to then we go in the gym now we can really trained the exercises that are going to strengthen those muscles to make it even easier to hold this position all the time. Once you feel like you have a grasp on that then really simple exercise to do is just a banded external rotation so now that I feel like I know where my shoulder needs to be.

What I see a lot is that people externally rotate when they've been with their exercise their back. That's not going to get you anywhere. We have to learn how to send trait that joint put that shoulder back into external rotation a little bit because you too far an internal rotation we get back an external rotation we restore that range of motion and then better posture their shoulder function now you can actually go in the gym and strengthen those muscles like we should.

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[sarahperault]

Love your videos! Strengthening my mind/body connection, paying attention to my posture & utilizing your videos has helped me immensely. Thank you!

[BoedkeeR]

This video saved me. I’ve been struggling with an aching levator scapula for almost 2 years and been doing all kinds of excersises to strengthen my shoulder/rotator cuff/upper back but to no avail. This is what did it for me. Thanks a lot. I will be forever grateful.

[yaelcitro]

I have been given 6, 398 exercises over the course of my life and FINALLY it makes sense. Thank you!!!

[henricoleman]

Your instruction on how to set external rotation in the shoulder area is genius! I am coming off of a rotator cuff injury and this simple example has helped me understand the placement of my shoulders and how to easily maintain that posture throughout the day. Thank you for such helpful info!

[gotitans]

Bro I know this video is 4 years old but I was diagnosed with a slap tear and scapular dyskinesis recently. Causing a lot of pain. I’ve been through months of PT watched everything I can get my hands on YT and still no big relief. Did that hands out turn thing and immediately felt an activation is that scapula and my shoulder feels like it’s in a position it hasn’t been on a while. Too soon to say this gonna fix it all but so glad I finally stumbled on something different. Excited to do this daily for a while with the other exercises to see if I can feel normal again.

[afromanz]

Your instruction on how to set your shoulder is genius! Thank you!!!

[mel]

This is the most helpful video for rounded shoulders, so simple and to the point, no faffing about talking bs like others 👍🏻

[project-riou]

Dude yes! Best how to fix round shoulders video ever

[dreamweaver]

Very good point about where your shoulders should be while exercising.

[gary]

This is really, really good. I've had a chronic winging scapula problem that became very painful about two months ago. So, I've been doing a whole bunch of exercises for it, and although I had some improvement it was like one step forward, two steps back. I came across this video, tried the tweak, and my goodness that really loosened things up. An immediate improvement. If this carries on, then I'm hopeful of getting my winging scapula right down. I know it's a complex problem, but I think you're right insofar as something needs to be switched back on before doing strengthening. It is a relief to feel IMPROVEMENT let me tell you. Thanks for your tips and an outstanding demo, you are doing a great job all round :)

[jackiesicilian]

Mary's felt like my shoulders and my neck and my posture was never in the right position this is helpful

[gavrosh]

Best video I've seen for fixing rounded shoulders 💪

[edpowers]

The problem is, your scapula are flairing throughout and by simply addressing the rotator cuff, you won’t address the root issue of the problem which is most likely weak lower traps. That part of the upper back is barely activated with these exercises. I’m speaking from my own experience as I’ve done all of these kinds of exercises without ever truly fixing that roundedness.

[clev]

I just subscribed..Ex ellent video!...I'm currently nursing a Frozen Shoulder and working on strengthening my posture...Mahalo 😎😎

[gjzgodd]

This was genuinely enlightening. Thank you so much. It's crazy how as humans we assert so much control over the world around us, yet you can learn as an adult how to control parts of your own body which you couldn't before. I had this with my toes a while back as well.

[happytheatsz]

Thanks bro, , finally starting to really notice results after doing other bs

[coreyhuffman]

Thanks for this, I've had this problem for years and the exercises never helped so I stopped doing them. Recently I realized that I wasn't doing them in the correct position and am finally noticing results. I think this is missed by a lot of physio therapists. Thanks!

[kimzeitler]

I have been saying this to my physiotherapist, who helps me a lot but, I tell him my shoulder feels weird or misplaced when I do those external rotator cuff exercises. He says I have to get out of my head about controlling what the muscles are doing and trust the process!!

[davidfernandez]

This video brought relief to years of my discomfort. THANK YOU!

[MrJoeyBoombotz]

You are the best at what you do. I can't thank you enough for all your help, advice and perspectives. Simple to follow instructions, exercises and realistic results.