1 Exercise To Improve Rounded Shoulders

Whilst this exercise is a great daily habit to help improve posture, it is not a fix all. Don't forget to check the full routine in the description :)

I never understand how to do any of this exercise crap right. I could watch this 100 times and still not apply it properly. Frankly..... all this does is frustrate me just like everything else on the topic. The end result is my mind going to dark places it probably shouldn't be visiting......

I fail to see how you can progressively overload this. Appart from doing it more and more everyday but it's a quite uncomfortable position to be in and you would have to hold it for quite some time.
What's helped my posture is strengthening exercises pretty much exclusively, stretch only when you actually feel tension when you're just standing there not tensing anything.
The muscles you should strengthen are your lower trapezius, middle trapezius and external rotators. Choose exercises which you can progressively overload and keep exact track of the weight or number of reps you're adding everyday. A good all-rounder exercise which targets all of these is facepulls.
Invest in a few elastic bands with different levels of tension. Progressively add repetitions everyday and when you get to like 40 reps in two sets change the band you're using to a stiffer one, and regress the number of repetitions to 20, progressively adding etc etc.
You can measure your progress by doing shoulder dislocations with a broom or an elastic band and marking with a marker how far appart you're able to hold it while dislocating your shoulders.
Don't add to much weight too fast as it can really add tension to your upper traps which you don't want and which might discourage you from continuing. If you notice you have tension in your upper traps, just massage them and keep going with the exercises. Always try to have your shoulder blades back and to depress your shoulders while working on your back muscles.
I've been doing that for the past week and just in a week I've been able to have my hands like 20 cm (8 inches) closer while doing shoulder dislocations.
I've done exercises exactly like these before and got no results. The reason is I didn't progressively overload my back muscles.
I cannot stress this enough. YOU NEED TO PROGRESSIVELY OVERLOAD OR YOU ARE WASTING YOUR TIME

If you want chronic shoulder pain then yeah. Do this. Other then that, there is no cure for this. Bad posture ruined my life even though I am 6‘4. Life has been misery for last 35 years. Any change cause my depression to hit the roof. Not only that is extremely painful to stand straight, it also feels selfish, arrogant and simply weird. But nobody gets it. Also girls avoid me as plague due to my bad posture. Just another proof that appearance is everything in this forsaken world. I despise all of you because of it. You should all rot due to your shallowness.

Did you ever get the swollen lymph node checked out that’s on your neck?

Doing it for 5 weeks now, once a day, 3 Sets 30 seconds each and I see a visible improvement already. Great!

Thank you so much. This exercise is really simple but it feels very satisfying to perform.

Just found this video courtesy of your Reddit post from 5 years ago. Looks solid man! Subscribed and planning on incorporating your workout regime and plan, since my biomechanics are totally out of whack. Cheers 😊

Great, thanks!

Thank u!!

is it normal that i kinda find it hard to breathe when i do this?

I commend you for including the anatomy and visuals of them along with your practice. Thank you.

Its work if i ve just one rounded shoulder and not the other ?

Hii Tom where is zerry?

Thx now I'll watch the other video of yours

Can bad posture lead you to injury when you learn skill

Nice tutorial
Please my Ac joint and collar bone are visible and elevated respectively.
Can I please get some work out to at least hide it. I have been mocked by my peers and sometimes I don’t want to be seen undressed.
Can this help or better still prescribe any that will help

Thanks Man

Hee tom broo i am form INDIA love from india 💓💓

Like people do you understand that this is so easy to do for hralthy person but impossiblr for us with condition?!

This works like a charm, trust me.

This is awesome

awesome exercise- thank you!

Really really good video man, thanks!

I feel a strong contraction in the triceps...is that normal?

Will these chin tucks help in reducing double chin as well? Anybody ever find any luck with those?

Perfect

Your dog wanted to quickly jump in the video 😆 thanks for the tip I will give it a go

Been trying to correct my posture these past 5 days lifting alot of weights but still got forward neck and this exercise was easily the one I felt the most got itchy all over my right arm LOL, thanks bro!

how many reps per set tho

Perfect exercise and explanation i did feel every back muscle ...thank you👍🏻

Do this exercises apply for female

You really saved my life— I spent all day researching rounded shoulders fixes and all the other videos out there are either super complicated or the exercises are too advanced for me.. your vid is perfect!

661k rounded shoulder gang

Straightforward, simple and very helpful. Thank you sir

How many daysnit will take

Stop talking and show us first bitch

This has got to be the best posture correction exercise that I’ve come across. I’ve been desperately looking for something like this, as I not only suffer from rounded posture, but also intermittent discomfort in the neck and lower traps. I feel like this really hits the spot when I do it and I will continue to do so. Thanks so much!

Much love brother keep it up

This is probably all mental but as soon as I did 3 sets It looks like my shoulders are not that rounded anymore. Im trippin

Nerd neck

Thank you so much!

By my own experience doing this exercise at least twice a day for 10 seconds, you may feel shoulder blades pain.

Can get profer posure how many month or years can doing these exercises

How many months doing these exercises sir

I feel it on my triceps, is that ok?

Hi I'm late but I just tried this and my back was all sorts of Rice Krispies but hooooooooly crap was it good