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
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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
   • How To Fix Forward Head Posture & Nec...  

The 3 Ultimate Neck Hump Exercises
   • The 3 Ultimate Neck Hump Exercises… A...  

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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.

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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.

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