How To Fix Rounded Shoulders FOR GOOD

Here’s the 5 best physical therapy exercises to correct rounded shoulders. Slumped shoulder don’t just look bad, they can cause major shoulder problems, neck pain, and Rhomboid pain. And rounded shoulder stretches alone isn’t enough. To fix forward angled shoulders you need to stretch, strengthen & mobilise the spine. So, here’s how to do that…

0:00 Intro
0:15 Change All 3 Of These!
0:37 The "3 In One"
1:53 Pec Release & Stretch
3:06 Lat Stretch
3:33 Scapular Retractors
4:15 Thoracic Extension
4:41 Sleeping Advice
-----------------------------
WATCH THESE VIDEOS TOO:
Rounded shoulders often come with forward head posture, so I’d recommend working on that with these videos…

How To Fix Forward Head Posture & Neck Pain

The 3 Ultimate Neck Hump Exercises

------------------------------
THE 5 BEST EXERCISE FOR ROUNDED SHOULDERS:

3 IN ONE
A Floor Angel lying on a rolled-up towel to straighten the mid back is the best all-in-one home exercise for rounded shoulders.
It not only corrects the rounded mid back, it also strengthens muscles that externally rotate the shoulders AND the muscles that tilt the shoulder blade back to a straighter position. It even stretches the muscles that internally rotate the shoulders, using what’s called reciprocal inhibition.

PEC RELEASE & STRETCH
You don’t want to just stretch the Pec Major. You need to hit the Pec Minor too. And starting off with a myofascial release of both muscles is the best way I’ve seen to loosen these muscles. Finishing off with a wall Pec stretch with a bit of eccentric contraction is the icing on the cake.

LAT STRETCH
Most people have tight pecs, but some people have tight Lats pulling their shoulder in at the front too, especially gym junkies. So, I show you how to test and stretch this muscle.

SCAPULAR RETRACTORS
If we strengthen the shoulder blade retractors (Rhomboids and Lower Traps) it helps pull the shoulders back … right from the spine. I like an external rotated position for this, which gives the Teres Minor & Infraspinatus and extra workout.

THORACIC EXTENSION
If your thoracic spine is pretty rounded, a Puppy Pose stretch from yoga is a great way to finish off.

----------------------

HOW TO SLEEP FOR ROUNDED SHOULDERS
One thing to be aware of is that sleeping on your side with your shoulder pushed right forward a lot a night… can cause tight muscles at the front of your chest that pull your shoulders forward. So, try to straighten up your mid back and shoulders when lying on your side… then relax in that position more to sleep.

----------------------------------------

Say ‘Hi!’ on social media:

#bodyfixexercises #roundedshoulders #roundedshoulder

[BodyFixExercises]

Do you get any pain or discomfort related to rounded shoulders?

[iKiwed]

YouTube algorithm blessed this channel as a whole
Thank you for your suggestions!

[erenjaegerbomb]

Discovered your channel yesterday, today I think you might be my fave YT fitness teacher! You somehow manage to go both broad and deep in no time at all, with very clear instructions for exercises that are working wonders. I found it a struggle to even get into the hands on back of head position, and had to stop myself arching the lumbar to compensate, so that's a real eye opener. I've basically got every immobility/imbalance going but am steadily healing myself, so massive thanks, your stuff is dynamite.

P.s it's kinda mad that so many people just throw loads of resistance on these distorted joints instead of healing their posture, stability and mobility first.

[Clem.Fandango.]

Being tall isnt always the best, I find myself constantly leaning over doing any task at bench height and am in need contant need of a stretch to get through the work day. I'm hoping this will help alot, thanks!!

[reutrick]

2:02 images that go hard. Thanks for the fix!

[paulavsalomao]

Awesome! These videos have been helping me so much, thanks!

[SibylleLeon]

Perfect timing after I spent entirely too many hours at the computer today (and often hunched over without realising it...), thank you!

[AllenDiese]

your videos are the best ones... incredible effective, merci ! :)

[AnnaDavid-svyg]

This is de best video I have seen on this subject, both the excercises and the theory behind it. Thank you! I have a question. I do push-ups in my work-out, but I think that may make my pecs even stiffer. Do you recommend to stop doing push-ups for the moment, until my shoulders are in a better position?

[sbusisophiri]

Hi

I live and work in Vietnam and I’ve had pain in my upper back and shoulders for perhaps 3 years now,

I’ve tried various things/advice to attend to the pain, & long story short; I’ve basically lost faith in the “know how” of most doctors/experts who’ve tried helping me here.

The best/fastest results I’ve come across have been with stretches I’ve tried from your channel and one other, for “forward head posture…”

I’d just like to ask, how long can recovery take realistically and how long might be “too long” & possibly be an indication that something different also needs attention.

Also curious if you possibly take zoom calls with possible patients. I’d really like to get this chapter of my life behind me.

[zeeshanali]

Awesome comment as always. I would like to second another poster, that please do make a video showing some exercises that can be done in the gym. Even though your exercises are designed to be done at home, I personally like to do them at gym. So, please do make a video about lower traps and serratus exercises at gym, thanks:)

[selmaturhal]

Çok Tşk Ediyorum Güzel bilgileriniz için ❤

[londizon]

Do you have exercises for tight pec muscles?thank you in advance for your help..😌

[gregc]

I have a 35 degree scoliosis curvature to my central thoracic spine. I am always in pain. How can I find some relief please?

[sagayasheela]

Sir, can a person with cervical spondylosis do these exercises?? Please please reply 🙏

[rm-vozu]

sir can u do a video on how to fix scolosis

[nevaehmuse]

I have rounded shoulders and it hurts my traps especially when I sleep

[sreejinair]

I get pain in the rear deltoid area when doing abduction, if I hold my hand at the 90 degree mark it starts to hurt more, pain goes away if I lift above 120 degree, do you think this could be infraspinatus and/or teres minor.