hello Leon here from back intelligence
calm where we help people manage their
back pain from home as well as help them
fix their posture for the long term so
today's video is gonna be all about
fixing your rounded shoulders posture
this is a prevailing problem in today's
society because so many of us sit in
this hunched position in front of our
computers working all day and we get
into this hunchback posture or refer to
us rounded shoulders posture as well and
usually the head moves forward with it
that's why if people get so much neck
pain and all that kind of stuff
that's forward head posture we've done a
video on that as well I'll have a link
to it somewhere here or there's gonna be
a link in the description where dr.
Oliver talked about forward head posture
specifically but in today's video I'm
gonna be talking more specifically about
rounded shoulder postures and some of
the exercises that you can start doing
in order to fix it I've noticed some
people just tell you hey all you got to
do is this one magic exercise and that's
gonna fix your rounded shoulders but
that's not the case having around the
shoulders posture means that there are
certain muscles that need to be released
and stretched like the levator scapulae
the chest muscles like the PEC major and
PEC minor as well as upper traps and
others and on the other side you need to
strengthen and activate other muscles
like lower traps as well as the external
rotators as well as the serratus
anterior muscle right so you need to
address all of these muscles effectively
together in order for you to see
long-term effects and really get you out
of that hunchback posture so right now
I'm gonna show you five exercises that I
recommend you start doing right away to
start fixing this posture I recommend
you do them in order because they are
set up in such a way that you start to
release and stretch the muscles and then
eventually activate the correct muscles
and some of these exercises come
directly from dr. Oliver's course on our
website on how to fix your rounded
shoulders that forward head posture as
well neck shoulder pain that you're
experiencing so if you'd like the full
program with a lot more exercises you
can get that on our web
but right now I'm gonna show you five
exercises that you can start doing right
away and if you do them you're gonna
start feeling relief already so the
first thing you want to do is place it
on your nose and now you're a clown okay
now I'm just joking okay so we are gonna
be using self massage ball okay there's
massage balls there's lacrosse balls
even a tennis ball can work and we're
gonna be doing a self massage for the
chest muscles which you have the PEC
major and then the PEC minor underneath
both of these mud on both sides they get
really really really tight on people
with rounded shoulders posture so I
recommend you before you even try to
stretch them you need to do what's
called a self myofascial release on
those muscles well so what you're gonna
do is you're gonna take the ball and
then you're gonna place it where your
chest area is correct right around this
area okay and you're gonna find a spot
that's tender so as you lean against the
wall here you're gonna try to find a
spot that's tender so you can roll
around a little bit until you find it
and once you've found that spot you're
gonna stop and just hold it for about 30
to 60 seconds okay so you're gonna be
holding and kind of you can you can
decide how much pressure you want to put
into it okay but you do want to hold it
for about 3060 seconds and then you want
to find another spot okay so after you
spend 30 seconds and that's but now
maybe move it a little higher maybe a
little bit lower and then you know try
another spot and then hold it there for
another 30 60 seconds you could also
move your other arm up and down a little
bit I don't know if you can see that
like actually let me do it the other
side so you can see that so again same
thing I'm gonna place your arm and you
want to do this on both sides of course
so find a spot and then hold it for 3060
seconds to add some extra deeper release
of the muscle you can also try to move
your hand up and down as I'm doing so
now just to be clear the ball is not
moving I'm not rolling I'm just moving
my hand okay so that the ball can get
deeper into the tissue of the muscle but
basically again 3060 seconds fine and
then find another spot from there and
you want to do it on both sides of your
chest
I'm to exercise number two and that's
when we're gonna start stretching the
PEC major and PEC minor muscles okay
that we already did the self massage too
so what I'm gonna do is there's many
ways of doing it but one of them is
you're gonna keep completes your pump on
the wall here and then you're just going
to kind of lean that way and start
feeling the stretch in your chest okay
and you can lean into your in my case my
right knee a little bit so you can go
forward as you feel the stretch now if
you want to get even a deeper stretch
you can even look away from the hand
okay
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and then switch sides okay so same thing
on this side here place your palm here
kind of lean a little bit forward on a
diagonal here start feeling the stretch
in your chest and then you can lean away
from it as well and you want to hold
this stretch for about thirty seconds on
each side then you want to do about two
sets every other day okay the next
exercise we're going to do is the
forearm wall slide and this one are both
stretches and creates mobility for the
shoulder blades
area and thoracic spine as well as it
also activates serratus interior and
other muscles so let's get right into it
so we're going to do is just place one
leg in front of the other and then bring
your forearms onto the wall at about
ninety degree angle and then all you're
going to do is you're going to kind of
slide up and then slide down okay so
you're gonna be kind of moving slightly
forward on the up part and then isn't
you're gonna come back again so you're
gonna go up and you don't want to bring
your shoulders up or anything like that
you're just trying to move to get
mobility in your upper back which is
very important
and I recommend you do this one about 15
reps two to three sets every other day
the next exercise we're going to do is
called the prone tease or there's many
other names to it its main purpose is to
activate those lower trapezius muscles
that get weak and under active on most
people who have rounded shoulders
posture so you can do this one on the
floor or on a bench I'm doing it on a
bench here okay and I'm just gonna place
my arms on my sides and from here what
all I'm gonna do is I'm going to
externally rotate my thumbs okay and
then I'm going to go up into a tee
position okay and then bring it down
okay and again this is deceivingly
harder than what it seems like it's one
of the hardest exercises and you want to
pinch your shoulder blades together okay
that's what's important for this one you
bring it up as high as you can t as you
go out and try not to also arch your
back in this way it's not about arching
your back at all this exercise is more
about the mid-back okay
we can also add some small weights to it
if you find it too easy okay you want to
do about 15 reps about two to three sets
every other day the next exercise I'm
gonna show is called the floor angels
people do them at the walls as well
there's many different ways of doing it
so you want to start in this position
here with your feet on the floor knees
are bent and now you want to bring your
low back to the floor as much as
possible so you don't want to arch your
back you don't want to have space here
okay as you're doing the exercise are
important to not arch your back so
you're gonna again think of your
bellybutton going towards the floor okay
so stomach in arms on the floor and now
exactly what it sounds like you're doing
floor angels okay some of you do this in
the summertime in the snow I mean in the
wintertime of course as you lie there in
the snow you do this already so some of
you might already know how to do it but
what's important here again it Sam as
I'm bringing out that's where it gets
harder and that's what a lot of people
want to start arching their back you
don't want to do that so consciously the
practice to bring your stomach to the
floor so there's no space here as you're
doing the exercise I'm gonna straighten
out into an into a wide position and
then bring your arms into a W right so
again extend out into a Y and come back
into a W which is a very very good
exercise
and again you want to do this one about
15 reps 2 to 3 sets every other day
that's it for today I hope you enjoyed
these exercises and let me know if they
are helping you in the comments below
like I mentioned I recommend you do them
in order okay alright we hope you
enjoyed this video and if you did please
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like this also if you'd like to get
three more exclusive exercises to fix
your hunchback posture these are
step-by-step videos that will teach you
how to fix your forehead and round the
shoulders type of posture we can send
them to you right away completely free
if you want them there's gonna be a link
somewhere here on the video or there's
gonna be a link below in the description
area to get them
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