Stretching WON'T Fix Rounded Shoulders (3 Exercises That WORK)

Want to improve your rounded shoulder posture and eliminate shoulder pain at the same time? These three simple exercises will improve your tissue, loosen your muscles, and build lasting results.

Learn the three characteristics of rounded shoulder posture and how that structural dysfunction can lead to long-term shoulder pain and issues like bursitis, impingement, and rotator cuff problems.

Then follow this quick routine for a couple of weeks and relearn how to hold your good shoulder posture all day long effortlessly.

The only tools you will need are a convenient wall and a massage ball (or lacrosse or tennis ball) for the first exercise. You will start with improving your tissue pliability and lengthen muscles that control shoulder movement. Then we'll strengthen the muscles that create good posture and also address correlated dysfunctions like forward head posture and thoracic kyphosis.

Remember the cues and check your technique. For exercise three, keep the posterior scapular tilt in mind.

If you found this video helpful and you want to learn more about how to keep moving freely and without pain, click the like, subscribe, and notify buttons to see the new content we release each week.

IN THIS VIDEO

00:00 - Intro
00:55 - Characteristics of rounded shoulders
02:10 - Study #1: Head and shoulder posture affect scapular mechanics and muscle activity in overhead tasks
02:40 - Study #2: Prevalence of scapular dyskinesis in office workers with neck and scapular pain
03:45 - Our approach

The Exercises

04:20 - Pec Minor Release
07:05 - Wall Neck Side Bend
09:45 - Rounded Shoulders Reverser

15:09 - 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.

[christielewishomes]

Wow wow wow! Oh THIS is the underlying cause of my other issues. After doing these exercises with you today, I can feel my chest OPEN and my shoulders tilted BACK to where they belong. You are an answer to my prayers. THANK YOU!

[smallfootprint]

Thank you for getting me started reversing the damage created by using the laptop, and phone. Glad I found you.

[bethfowler]

The third one, Shoulder Reverser, makes a huge difference in how I stand, and it feels good.

[ccaissie]

Subscribed. This fits my understanding of what my body is now, where I wish it to go, and how to get there. Thanks

[keenanranch]

Especially like the wall neck side bend....very relaxing.

[smas]

You have helped me with low back and knees. Gardening joy has returned. I shared your channel with a guy that played youth hockey and is on a men's league. He checked you out during our conversation and is grateful.

[Mr-TBone]

Hello coach. This is working amazingly for me! Thanks!

[BethanyHazard]

love your this. I am an older woman and the my shirts don't fit right since the shoulder near the sleeve cap has rotated forward.

[j.ludwig]

Appears easy enough to do - no stress❤

[randomsculler]

Just done a test round. Interesting clunks means there's unpractised ranges of motion to explore. On exercise 3, I can only get to just above horizontal before I tense. I shall keep going.

[teresastrach]

Thank You ever so much. You gave the best exercises for rounded shoulders. You went into specific detail which needed to be heard. I will try these everyday. Thanks

[Das]

I love that you explain the cause of the problem before showing the exercises and I also love that you share the varieties.

In the beginning you said that when you lift your arm overhead and you have rounded shoulder you feel pinching that could be on the bursae, the rotator cuff tendons or the joint capsule . But I want to ask you, could it pinch the biceps tendon? I think i feel such a pinch during pull ups . Just to share that I have poor posture and I am a skinny guy

[stuarthodge]

Definitely going to give this a try. Thank you.

[smas]

Just what I need. I'm only 1/2 way to full ROM. 45 degrees should be 90?
I've searched for stretches for so long I gave up. So happy am a subscriber.
Thank you Coach E.

[leandraainlove]

Thank you so much for these videos you make. You are heaven sent!!

[StasMan]

Yo Coach E (my coach's name 🙂) just wanna say thanks for what you do. I found you about 8 years ago trying to fix terrible posture. This last year i finally got serious. Watching your videos you taught me how to intuitively rebuild my internal structures. I got a power tower and basically have been doing scapular exercises with it, all straight armed - no bending elbows. Push ups, wide pull ups, dips, rows, basically an exercise in every direction and my upper back/shoulders have never felt better (even rotator cuff damaged from years of baseball and football have disappeared!) . You taught me to strengthen systematically to realign vs stretching my way out. So impressed I even bought your knee pain solution and felt immediate relief! Even with D1 collegiate weight training they never focused on the material you present. It's in line with the way Seattle's Ichiro trained for lengevity with the Mariners. So many injuries could be prevented if they incorporated more of this kind of training. If you wanna fix your issues, just do it y'all. Get the hang of it and its a short daily routine to feel better for life 🙂. Much love Coach E!

[rosenrot]

Thank you very much for this very great exercises !!!👍👍
I try it directly and it Works ! Good evening for all 🙋🏻‍♀️🫶

[Hawaii]

I can’t wait to try this, thank you so much!

[bentesvans]

❤ Definitely going to give this a try. Thank you.

[rblanks]

i have to say. i have to adapt my workouts as i approach 50. this channel is top shelf.