How to Fix Rounded Shoulders (GONE IN 4 STEPS!) | MIND PUMP

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How to Fix Rounded Shoulders? Forward Shoulders & Upper Cross Syndrome gone in 4 steps!

1. Chest Stretch
(5) Reps Each Side
(3) seconds back
(3) seconds forward
Switch

2. Scapular Shrug // Retraction
- Pinch your shoulders back (NOT shrugging)
- Keep your arms straight
10-12 Reps

3. Band Row
10-12 Reps

4. Straight Arm Pulldown (focus on scapular retraction)
**Activate the lats
Pull arms down to the sides
Pull your shoulders back and squeeze as hard as you can
Good posture
Engage your core
Squeeze back, hold

Do this regularly!! A little bit everyday.
10-15 mins per day

Rubber Banditz

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I had a massive ear infection for months that took 3 antibiotics steroids u name it and had vertigo the entire time. Because of that I started walking differently sleeping all over my arms crazy finally went away and I was left with messed up shoulders and neck. This helped!!! Thank you so much

meredithkiljan

Love it when you guys talk about an issue like shoulder pronation on your podcast and then have a video on how to fix it. I'm definitely going to be adding this to my stretching routine.

cynthiaallen

Really great video!!..Ive had some major back/tight neck issues from sitting down too long, been going to a chiropractor for the past 3 months and the pain has been on and off ..followed the 1st stretch (felt a small click on my shoulders/elbow)and felt immediate relief..also I think Ive been doing rows wrong all my whole life.lolz...This helped a lot ..Thank you so much for this.!!

ttstudios

Nice, id also recommend to any one doing this to do hundreds and hundreds of reps of band pull aparts. My shoulders would just naturally feel more in the correct position

sinatracann

This is due to tightness around/in the erectors of the Thoracic spine area, tightness in the pectorals, weakness of the rear delts, lower traps and possibly in some cases the Teres complex. Also, most people with shoulder pronation (rounded/forward shoulders) have some form of issue with the Hip flexors giving them, in most cases anterior pelvic tilt (pulling forward of the hips) giving an increased curve of the lower lumber which is down to having weak hamstrings/glutes compared to the frontal hip flexor/abs.

More Posterior Deltoid and lower trap posterior work will vastly improve the pronation of the shoulders. Strengthening of the shoulder girdle and scapula retractors.

Improving the strength/reducing tightness and weakness in the lower back, glutes and hamstrings whilst working on the hip flexors can improve the pelvic tilt.

This is a common problem for dudes who do more pressing than pulling exercises, I'd recommend that rear delt, lower trap posture exercises are done daily and especially focused on after any days when you have done pressing.

If you'd like an exact scientific explanation on this I'd highly recommend Jeff Cavaliere at Athlene X, the dude is super intelligent and literally knows everything lol

DDB-

These are great! Thanks - I use these with my clients and they immediately feel the connection!

ABSCrunchFit

love it. Applies to everyone in todays world. Thank you MP!

Tarzan-

Jammonit man!😂😂 I was so bumbed before watching this episode. I got laid off today and I only started processing everything about 3 hours ago. This episode pulled me back out of my own head. Everything's going to be okay❤ JAMMONIT MAN!

tumelo

Could you guys do a video about sleeping positions. I find i get sore in different positions and I'm sure it's not healthy for posture, shoulders, hips etc...

jja

Although the focus was more so on people who have desk jobs, the forward shoulder tight pecs condition can also happen because of chest work that's not tempered with enough retractive posterior exercise. The lats insertion at the armpit gets pulled forward resulting in rounded upper back along with shortened pecs.

gsfitnessnyc

this channel deserves at least 10 times the amount of subscribers. you give out amazing information

hifa

I have been doing a lot of there corrective exercises to fix my round shoulders. Its it normal to be a little sore in both shoulders right in the front and across the top towards the neck. I think its muscles releaseing the tension

chadsacrey

Why is sal looking fresh af!!!! Wonder what shoes he’s wearing lol

anthonycarrion

Your recent podcast made me come to here! So many information from your podcast thank you!!

marshmellow

Is the same pulling back of the shoulders recommended for renegade rows and other exercises that require a pulling motion? Completely agree with one of the previous comments, this channel deserves so much more attention than it gets as the information is so good!!!

lewiswootton