The 3 Neglected Muscles to Fix Posture & Rounded Shoulders FOR GOOD

Are you ready to run out of excuses to fix poor posture and rounded shoulders? Learn 3 easy, at-home exercises covering three neglected muscles to get you standing tall and feeling great.

Coach E covers why it's so hard to maintain great posture all day. Despite your mother's best intentions telling you to "sit up straight," intentionally straightening your spine uses superficial muscles which aren't strong enough to great effortlessly great posture all day. He also covers the number one reason people lose great posture. Something to think about next time you realize you've been in one position for several hours straight!

You won't need any equipment for this routine. It's simple and takes advantage of the 80/20 rule to get you the fastest results in the shortest time.

Pay close attention to the cues and activation order of the muscles. Also, take the exercises slow at first to get the technique down. Use a mirror or a buddy if you need to.

If you want to keep learning and growing on your journey to moving freely and without pain, click those like, subscribe, and notify buttons.

IN THIS VIDEO

00:00 - Intro
01:10 - Why we get bad posture?
03:30 - Psoas muscle
04:30 - Slumpy Psoas Activator
06:50 - Multifidus muscle
08:30 - Thoracic Multifidus Activator
11:05 - Serratus anterior muscle
12:00 - Slumpy Serratus Activator
15:10 - Routine summary
15:50 - Next steps

RESOURCES AND LINKS MENTIONED

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[heidiconklin]

This is such a great regimen-I’ve been doing it daily for several wks and have noticed a huge difference in my chronic neck/shoulder issues. Thanks so much!

[brianwedderburn]

Whenever I have a pain in a muscle or joint, I come to Coach E’s channel to learn stretches and exercises that help tremendously. Thanks Coach E!

[robertomacari]

The slumpy serratus anterior exercise is exactly what I needed. Every few months or so, I feel my right side get very tight and sometime cramp if I stretch overhead. Leads to shoulder hiking on my left side and neck stiffness. This exercise always does the trick but I always forget to keep it up after a week or two of feeling good again! When it’s back on track though it’s amazing how much it carries over into exercises like dips, bench, rows, pull ups. I sit a lot for work and am left handed which leads to a tight right side when my dominant elbow tends to rest on the desk. Such a vital exercise for chronic sitters.

[Freedom_fighter-ts]

You are the BEST. So knowledgeable and such a good teacher. I am a Family Medicine doctor and I refer all my patients to your videos. and I use them myself. Thank you for making these videos.

[domyloppi]

Just discovered this channel and lemme just say i love how you describe the background and reasoning behind every issue and solution. Really helps my mind wrap itself around the logic and become less lost and frustrated while attempting the exercises. Thank u

[dyce]

one of your exercises gave me relief I never thought I'd feel after a year of having a pinched nerve in my neck! I've been in physio and tried many exercises and thanks to this channel I can use my hands for more than 5 minutes at a time for the first time in a long time.

[smas]

Being aware. Pay attention. Listen closely. Breathe. Tuck the chin. Breathe is what we forget.
Thanks Coach E. These 3 exercises woke up aka activated muscles. I found myself raising my shoulders during the last exercise and did not realize it until You said it.
I'll be returning to this videos using you as Coach. Thank you so much. I definitely feel a positive difference.

[Dani-wvev]

Thank you very much for this really helpful video! I must admit that I never heard about the multifidus until I watched your video "Stop stretching upper Traps".
On my daily walks (around 15k steps) I noticed over the last few years (I'm 74) that my posture isn't what it's supposed to be, which leads to a "tired" feeling of the thoracic area.
I did the tree exercises of this video here along with you last night (lumpy Psoas activator, thoracic Multifidus activator and lumpy Serratus activator) and on my walk today, I walked effortlessly tall with good posture for app 3 hours and no tiredness in my thoracic area. I'll be sure to carry on with those exercises. Thank you :)

[D-Rex-]

Always great content! Not "flashy", just well thought out movements and direction that makes a significant difference/improvement!

[Seelenzerfall]

I was known for good posture as a kindergarden kid. I'm having bad posture since I got to school. Was sent to different physio therapists throughout my life. Most of their exercises were way too exhausting for me or they just told me to stand up straight, so I got really demotivated over the years and of course my posture didn't improve. The video was extremely helpful to understand what is actually going on (anatomy) - no physio has explained that to me before - and the slumpy exercises just pick me up from where I'm at. Really looking forward to my new journey! Thank you. Subscribed!

[stephaniebedford]

This is so helpful - I am 9 months postpartum and carrying my baby has given me the worst slump 😅 I am so impressed with the knowledge and the in-depth instructions. Thank you!!

[alexis]

I appreciate this so much. I am struggling so hard with my posture and oddly enough I had just discovered that my psoas muscle was probably causing me issues when I would walk after sitting. And now you have mentioned that the psoas could also affect posture, so I am so thankful to have these 3 exercises. I have the problem of not being able to maintain the posture - my muscles just can't do it after a few minutes. So thank you so very much for these exercises and all your entire channel and ROM app.

[bingusscum]

Thank you for uploading so much useful information, your channel has been so helpful for understanding and fixing my body.

[Silence-and-Violence]

Thank you, your work has provided a lot of relief for me!

[alexis]

I've left a comment below this one! Thank you so much! You have given me hope!

[FitnessLondon]

Fantastic tutorial! An added advantage is that this posture gives you broader shoulders.

[MrMarch]

I did plenty of exercises and fixed my pelvis and shoulder blades. My neck remained forwarded. and all these 3 exercises are new to me actually. Gonna give it a try.

[thomaspeterson]

Thanks Coach E. Very clear instructions. Your background makes a lot of sense. And already the exercises seem to be helping.

[fredsmith]

Thank you for sharing while trying they really worked.

[keenanranch]

Psoas tutorial was the ticket! Excellent.