24 Minute Rounded Shoulders FIX Routine (FOLLOW ALONG)

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This video shares a routine to improve posture and help to correct rounded shoulders in a follow along format. This works on stretching the neck, pecs, biceps and lats whilst also strengthening lower traps / general postural posterior muscles to aid in improving posture.
MUSIC BY:
Mai Ligne - Pawn Shop
www.epidemicsound.com/
See you in the next video!

[@TheGermanDrummerboy]

I have followed your routines now for over (roughly) 3 months. I stared with your full body routine, but quickly realized I needed to focus on two areas specifically. So I am now doing the shoulder and hamstring routine. Here are the three things that happened: - In these three months I didn't see my family - the first time, I met them again, they all asked be if I somehow got taller. - I used to get dizzy when I got up too fast. This doesn't happen anymore. - I am able to touch the floor with my fingertips (only just - but I was never able to do that Sounds bonkers - but it is true. Thank you very much Tom! All the best, from Germany.

[@christiank1078]

A follow along routine for fixing pelvic tilt would be nice too 🤗🤗

[@BigBrotherMars]

He already did one FIVE years ago

[@Dnyl_Ndm]

Your channel is awesome, man! You're so specific about every single thing in your videos. I'm sure you're helping thousands of people fix their body postures.

[@BodyweightWarrior]

Certainly hope so, it’s why I do it

[@gdtcertification4953]

@@BodyweightWarrior We all had tightness in our rotator cuff causing clicks and pops of the shoulder joint. That was my case.... But after performing these stretches, I build mobility & flexibility in my shoulders and now I am back to full strength. You can find these stretches in this article : therehabboy.blogspot.com/2021/07/best-rotator-cuff-exercises-7-easy.html

[@cinmac3]

Hi Tom, is your other video and what BDT suggested necessary or helpful? That's my main question.... The reason for asking is because I want tips, a doctor can't seem to help me with. I have developed many bodally hurts for several reasons, I question everything, my age, TBI , A RECENT head on, I also after the accident, as they x-rayed and an MRI diagnosed me with Osteoprosis.

[@rojman4872]

Tom, you are the MAN. Follow alongs are like a wonderful surprise gift. Love it. Can't get enough of these.

[@WillieFresco]

Great and informative video. Thanks Tom!

[@sennarenting8596]

You're inspiring man!! Love your stuff.

[@leeanne1457]

Such relief! Thank you!!

[@villaliza5872]

Really like your follow along videos! And combination of strengthening and stretching! Thanks!!

[@peterscutti7078]

Thanks man I feel great. Love the intensity level it was just perfect

[@Max-qg6bk]

Thanks so much for these awesome routines and the superb free content. Really appreciate your work my man!! 🙇🏻‍♂️

[@amirmotmaen9838]

This routine is amazing! Please make more for us!

[@kellymacwilliam482]

Great channel and video! Thank you Tom!

[@jessicavitangcol4013]

Needed this badly. Thank you so much for this Tom!! Please do a follow along for forward headed posture too !! Thank you :)

[@BodyweightWarrior]

This will arguably cover both, they’re interlinked (upper cross syndrome)

[@gdtcertification4953]

@@BodyweightWarrior We all had tightness in our rotator cuff causing clicks and pops of the shoulder joint. That was my case.... But after performing these stretches, I build mobility & flexibility in my shoulders and now I am back to full strength. You can find these stretches in this article : therehabboy.blogspot.com/2021/07/best-rotator-cuff-exercises-7-easy.html

[@FMADougy]

Worked a treat, thanks Tom

[@ayhbcrd12]

thanks you man ! The best quality fitness training on KZbin! well done!

[@nameisamine]

Yes we love a follow along! 😉

[@venorick]

I was literally looking for a posture video all last week. None of them, i really liked. Thanks for the post, this is the one im using. Love how you combine strength with flexibility, its what i was looking for.

[@ksakhilesh123]

Your Follow Along videos are very USEFUL. THANK YOU for making them. Keep it up bro and stay same, stay grounded.

[@Will-ix2lj]

peace to you too Tom! Nice, effective and non-pretentious format. Thanks!

[@ranchotv9100]

Love your content♥️

[@ghxjiijuyagh5563]

Great video and easy to follow. Thee exercises were precise and well explained, just overall great content really helped me

[@Auburnyf]

Excellent, Tom. Our classes will use this. Many thank you's.

[@supercat438]

This is the best routine for shoulders I have found so far. Thank you very much for sharing!

[@captainalbert2143]

Tom, you are a GENIUS. This routine makes my upper back work soo much. Definitely feeling all the muscles! Lol, thank you!

[@yao7964]

Wow! To be honest ive done a fair amount of the stretchea and followed for a bit now gotta say Much Love and thanks for sharing your knowledge!!

[@azula793]

I loooove your routineeeeeees!

[@marievankleef1422]

Excellent routine, my shoulders are sooo happy now🤩🤩! Thanks so much 🙌from Germany 🇩🇪!💙💚💙

[@sauloliva9367]

Hey man, great videos and content! I follow all your follow alongs and they help me loads. I was wondering if you could sometime cover a little around rotator cuff and specially about Bursa injuries and exercises to help it? thanks a lot and keep up the good work!!

[@AlexSwanson1]

Thanks for this!

[@georgetee3871]

This sequence gave me immediate relief after increasing tension in my shoulders and neck the last few weeks which I couldn’t get rid of. Many thanks to you Tom 🙏🙏🙏

[@ferolomtb]

Tremendous.. routine Tom.

[@ABCEDFGH]

Yay!, another follow along 😊

[@shanakee3331]

Changing my life one vid at a time 😊🙏

[@Bravetowers]

My shoulders love you, thank you!

[@lesa9138]

Благодарю 🌟🤗✨🙌💎 Ваши видео очень полезны

[@garrisonglaittli6428]

Hey Tom, could you do a spine follow along video? And maybe a bridge tutorial as well??

[@LilyLittle]

Loved this! Used it 6 days running now as I have terrible posture. I struggle to get my breathing right on the swan part though?

[@mirageleung1575]

Yo, Tom, honestly love your videos, they're really incredible. Wish you had Twitter so I could give a shout out so more people could see this!

[@sashd765]

This is so awesome. Thank You so much for taking the time to make these and share your knowledge.

[@TwinkieTerror]

Thanks, Bub!

[@jpggvilaca]

Thanks for all your videos Tom! Injury treatment videos are much needed! Shoulders specially. Thanks man. Keep it up!

[@YellowCookiexD]

Did it work 4 u?

[@jpggvilaca]

@@YellowCookiexD a few of them did yeah!

[@BasicsBeyond]

i doubt that you're gonna see this, but after watching this video I felt that I have to leave this here. Great content as always and I really really liked the offline PDF as well, I would love to see it in more videos of yours. it's really helpful and time efficient. Thank you !

[@AsadAli-om9ir]

Thanks Alot.. Please also upload Scapular Winging Fix Follow along Routine.. Like if you agree..

[@ExTrimerAL]

Yeah, and fixing posterior/anterior pelvic tilt also will be great in follow along :)

[@Skeletonsmate]

@@ExTrimerAL there is already one for ATP.. If you look in his video history. I do this one or the ATP one everyday

[@saudrehman8810]

Could you do a anterior pelvic tilt follow along routine please?

[@streisand3489]

This is quality!

[@Moeller0200]

I've been strugling with pain in my upper back, mid back and between the shoulde blades for years. Every time I do this routine, it goes away for 3-4 days. I'm so greatful for this. If only I was able to do it everyday - but you know, life gets in the way sometimes. Anyway thank you so much for this, Tom.

[@alessandrovescio2726]

Hi Tom! Could you do a tutorial about the pec stretch that you are doing in the thumbnail, please?

[@kkouz45]

Fantastic!

[@TheSwayzeTrain]

Great video.

[@jimcuozzo9190]

My neck and shoulder are constantly tight. That routine felt so good

[@Kagutsuchi123]

Thanks man

[@mkulikowski]

Hey! How often should I do this routine to see improvement and what's most important, not to harm my muscles and schedule the routine smart in the week?

[@ip1261]

Hi, great stretches! Would it be possible to make a stretch video for triathletes? something to do on the workout-free day? it would be awesome. I always change a bit but I feel like I for instance do well with about one-hour-long stretches, yin yoga like...Namaste´!

[@bintanggemilang2448]

Could you make a follow along for rounded back correction, please :)

[@Cr0me93]

Great stuff Tom! An anterior pelvic tilt fix follow along would be amazing as well!

[@BodyweightWarrior]

Definitely! On the list but will be in a few episodes

[@catalinahasnas1924]

Would you recommend doing this as a cool down after an upper body workout?

[@MatthewGoldensChannel]

This is just what I needed! My shoulders have been a problem area.

[@YellowCookiexD]

Did it work 4 u?

[@dylanc5959]

Hey Tom, could you do a video on stretching equipment? Like your reccomend foam roller, yoga bolster, blocks, lacrosse balls, etc

[@BodyweightWarrior]

A bolster and yoga blocks, maybe some weight. You're good to go!

[@siddhantraghuvanshi4987]

hey Tom how often should we follow this routine

[@datrubixcubeguy1238]

Does this help increase shoulder mobility for pushups and dips?

[@avengerfan818]

YES!! This was a much needed workout!! Anyway we can get one for the hips next?

[@BodyweightWarrior]

pelvic tilt coming soon

[@sam55244]

Bro thank you so much for this

[@YellowCookiexD]

Did it work 4 u?

[@sam55244]

@@YellowCookiexD nope lol

[@YellowCookiexD]

@@sam55244 why tho

[@sam55244]

@@YellowCookiexD i was too lazy to do it

[@jazwhoaskedforthis]

I’m only 15 minutes in but my shoulders and neck feel so FREE. I think I need to do this every other day, omg

[@mukidmiah]

25:11 Hi Tom, loving the videos and follow alongs! I’ve got some pain on my shoulder/trap/upper arm area. What would you recommend to try to get that area more flexible?

[@thunder7244]

Tennis elbow stretch recovery please.

[@notacrew69]

Hello Tom, quick question do you think this routine is useful for fixing my problem of not being able to touch my shoulder blade , i can do it with my left hand but my right hand cant and it hurts if i try

[@anirudhnkamath6489]

Hey, for the last exercise, can i use a set of paralettes instead?

[@hussamadam7124]

Hi Tom , my question is I have one shoulder rounded forward and my other shoulder is on the right place is this the right routine for fixing it ?

[@victoriacastelo3208]

awesome

[@lrvz7187]

@Tom Merrick do you have any video on rehabilitating forearms/wrists? (Or anything close)

[@BodyweightWarrior]

Here: kzbin.info/www/bejne/iWmclZ9qZ7Cfe5I

[@autumnreed2079]

In my right side shoulder i get a sharp pain and my arms tingle when i do some of the stretches. What do you think this might be?

[@adriangodoy4610]

This follow along are super good as you don't have to think just play and train. Perfect for lunch time. Could you include in the description how many days a week is intended? For example this one seems to intense for an everyday thing. Others seem more like a thing you could do every day. Anyway great work !

[@BodyweightWarrior]

2-3 times per week will work well

[@samrandalll]

Hi Tom, another brilliant follow along. Have you any experience and plans for lateral pelvic shift? When I’m standing and relax my pelvis seems to rotate to the right.

[@BodyweightWarrior]

this is a little more complicated, worth getting individual advice

[@Topher9203]

Just in time, was getting ready to go workout on shoulders

[@YellowCookiexD]

Did it work 4 u?

[@jeffjones6542]

Hey Tom love the channel! Been doing your follow along's and noticed a lot of improvements. Is it possible to do a follow along for the knee pain/ flexibility. Keep up the good work and Thank you!

[@BodyweightWarrior]

Glad you're getting some good gains from it. Knee pain is a little more complex but I will have a think about how that can be done :)

[@hg8303]

+ 1 !

[@dentures]

I have been following this routine at least once a week for a couple of months. An interesting side effect. I seem to have stopped snoring. 🤔

[@popcornplayer28]

Can this correct snapping scapula syndrome?

[@zudiaries23]

Thanks for the video Tom. Is it normal to have elbow pain in the bridge stretch at 12:00 ? I can tell that my biceps are tight and I need the stretch however, the elbow discomfort makes the hold uncomfortable.

[@hannagoeshappy4528]

me too!!!!

[@FreshhPlays]

I couldn't do the movement at 11:56, my wrist couldn't fully rotate and they didn't feel strong enough to push me up, would this be due to problems with my wrists?

[@janbo4585]

Hi Tom, I have a question about the "swan position". My lower back arches really bad, when I go into thoracic extension. I guess in my case this is due to an anterior pelvic tilt and general hypermobility in my whole body. What would you recommend doing against it? I tried to squeeze my glutes hard and contract my core, but this is quite hard to do in this position. Do you even think it is a Problem? Thanks for all your good videos and have a nice day!

[@janbo4585]

I actually missed that you already mentioned squeezing the glutes, sorry. What about the core?

[@andersjensen7348]

Looking shredded Captain Tom Merricka

[@alexiarose5102]

omg is it bad I can't do the table top position !

[@ranchotv9100]

Do you sell your products in India?

[@bysgln1789]

did it work ?

[@sam55244]

Good job everyone, lets improve our posture

[@parthparmar9368]

How do you breathe while laying on your stomach? I might be able to hold swan position for more but I can't because it's gets hard to breathe 😭

[@hannagoeshappy4528]

during those shoulder extensions, I don't feel any stretch, just a pinch in my ellbows. he said its important to have them straight, but that's just increase the pain. can anyone help?

[@alicek7420]

I got to the second stretch. Can’t do that one, neck stuck.

[@fauzansyakban]

This good mobility shoulder This very Important before injury

[@mudz_x_lilbeast2439]

How about back flexibility

[@Phileass_]

Hey Tom, how often do you recommend we do this routine? Can we do it everyday? I can't wait to see results from it 😁

[@Skibbitypappappa]

As its stretching you can do it everyday if your body needs it

[@jreverie7018]

You know youre stiff when you go to start and you can't even sit on your legs lol >_< great videos tom you're a legend!

[@anim2698]

I think I’m doing the workout wrong. I’ve been getting lower back soreness a couple hours later/ the next day 😭 Is this bad? Does anyone have any tips?

[@madeleyneastetevera4817]

Should I do these exercise if I have apt? It seems they can make it worst

[@mifreeman3399]

any update? I have APT as well

[@DoubleZero009]

Great class. I've done this twice this week and will keep it in my regular workouts mixed with my yoga. Hopefully I can start to nip this posture problem in the ass.

[@mifreeman3399]

any update on here?? have the same problem

[@yousufmimou5964]

Im struggling to feel the pec stretch I feel it more in my lat

[@mahmoodalsaeed]

You will go to heaven brother thanks a lot

[@parthkalia1118]

What happens if my hands get a cramp doing the stretching my hand to the left and putting my hand down into the ground.

[@blahdolphinjsjsjs3818]

Parth Kalia wrong or low pressure

[@Yammicles]

Commenting to please the KZbin algorithm

[@BodyweightWarrior]

replying for the algorithm (and thanks)

[@Dan-cz5sj]

Hey Tom and Bww community! I recently started using training periodisation for my pull work and running and its been working really well however trying to periodise handstands and even flexibility into 6 week blocks in this way has seemed much harder. It seems like I have to listen to my body more which makes it less amenable to this format. Any thoughts on programming flexibility and handstands in this regard will be greatly appreciated!

[@BodyweightWarrior]

flexibility is fine to grind away for 6-8 weeks but handstands could do with reviewing every 2-4 weeks. As with most training, long term consistency is key