4 Exercises That Fix Rounded Shoulders for Good

[@mariamd.k.anderson220]

Very informative. In middle school, I had to wear a stick behind my shoulders. My mother had to tie it with a belt. I was so exhausted sitting upright all day long. I survived it.

[@ZacCupplesPT]

Yikes. Definitely not the best way to fix, but if you don't know!

[@chrisarmstrong6304]

Thanks Zac, you keep delivering! - One issue I have with sidelying activities for us rounded shoulder folk is that the downside shoulder is effectively being pushed further into internal rotation, and creating more rounding. Seems undesirable? - I know stretching is frowned upon these days, but would you consider a passive stretch sensation in the chest bad? I dont mean yanking hard on muscles upright, but rather lengthening them in a relaxed state in supine.

[@ZacCupplesPT]

Glad you like it! Sidelying you can try a foam roller under the upper ribcage With stretching it depends on your goal. If it gets you the desired outcome I can’t knock it

[@PoohNdutz]

Thanks

[@ZacCupplesPT]

Of course

[@neinbruderja7519]

Didnt even watch it. Still gon mention that i won't be disappointed by another absolute banger of a video beforehand.

[@neinbruderja7519]

Watched it. You've nailed it again.

[@ZacCupplesPT]

Hahahah legend

[@ZacCupplesPT]

Too kind!

[@ZacCupplesPT]

@@googleadmin1515 I’m so sorry to hear that you went through the trauma that you did. It can definitely impact a lot of different things. There really isn’t a one size fits all for sure, and that’s because the turns we use to deal with normal asymmetry are individualized to a degree. You can have certain things happening at one joint, and not at others.

[@ZacCupplesPT]

@@googleadmin1515 glad to hear it!!!!

[@baderqassim3248]

I really improved using some of these excercises and I can feel them get easier with time. However, my right ribcage (in paticular, colarbone) is a bit depressed down and I have more scm activity on that side. I also have internally rotated scapula on that side -- its like always away from my spine. Do this excercises resolve this issue too? Any hints? Thanks man!

[@ZacCupplesPT]

Good thing we are ironing this out! Lol

[@baderqassim3248]

@@ZacCupplesPT You are a wizard! Just filled in the quastionaire right now. I am in shock... amazing progress in short time ❤ Cannot wait to become a super saiyan just by breathing.

[@agnostellar]

Very interesting video Zac! A follower here. I wonder If there's an alternative aproach to this by focusing on the diaphragam or "good soport" as singers called it. Once controled I guess the rib cage will expand too as its free from prior breathing malfunction recruiting. What do you think? thanks!

[@nenadkamenovic1874]

Hello Zac, very helpful video. I have a question regarding restoring motion and strength training. Would you avoid bilateral chest exercises, and work more on unilateral presses with emphasise on reaches and rotation? Thanks a lot in advance

[@ZacCupplesPT]

If the goal is to improve movement, yes. If the goal is force production and/or hypertrophy, not necessarily

[@nenadkamenovic1874]

@@ZacCupplesPT Thanks Zac

[@tjr930]

Hi Zac, I have anterior pelvic tilt & rounded shoulders and have watched your videos for both. To me it seems like the 1st exercise on each video kind of cancel each other out? The reaching forward pushing the shoulders forward on the other video and then the raising the leg from the this one putting me back into atp position. Can you advise on if this is true, if it is fine to do both progressions simultaneously, or if maybe there is alternative? Thank you

[@baderqassim3248]

So in the first ex we reach the arm forward when exhale and inward when we inhale? Thanks man. You are the best!

[@ZacCupplesPT]

Reach on the exhale, hold on the inhale. Go at about 50% of your available range

[@baderqassim3248]

@@ZacCupplesPT Thank you. If I keep progressing, I will buy you a choclate or something ❤

[@ZacCupplesPT]

@@baderqassim3248 haha sounds good!

[@Rokia2003]

With that first exercise do we do both sides?

[@reyanrafiqpir2058]

Since i over use my right side is it possible to have rounded shoulder on right only because i often feel right shoulder issues, i also feel my posterior ribs are over arched..

[@sparkyy49]

Hello Zac, thanks for the video. I have pain and stiffness in the middle part of the chest slightly on the right side (around the sternum). The right shoulder is rounded and I have very limited internal rotation. Could the first exercise help me to fix this or can you send me one of your videos, where I can find a solution, please? I would be very grateful.

[@ZacCupplesPT]

The moves in here could work, but if you are experiencing chest pain of any kind the best bet is to get checked out by a medical professional

[@2fastnfurious4u]

Gold 🏆 would any sort of compressive activity like pushups create too much interference while trying to acquire some space in rib cage?

[@ZacCupplesPT]

It can. If you are one who crunches you might delay programming that. Go with sometbibg like a Landmine instead

[@flochfitness]

@@ZacCupplesPTgood advice!

[@ZacCupplesPT]

@@flochfitness thanks!

[@Extra_MSG]

Big Z, another banger. Haven't seen a run this epic since the second season of Miami Vice. Quick quesh--you want us to keep pushing away with each exhale or does one suffice?

[@ZacCupplesPT]

Lol that’s hilarious. Just get the initial. It’s easy to crunch if you keep pushing

[@luiscastro-vn6jp]

Focus getting air to the back ribs or just the front ? I also have a pelvic tilt, it’s been improving a little bit after working on my glutes and core but it might take some time

[@ZacCupplesPT]

Do the moves and just quietly breathe in through the nose. You don’t want to force air into any specific are. Let’s the exercises gently guide it there

[@thoombro7]

My hips just never get parallel can i do still do chest opener move.?

[@ZacCupplesPT]

I usually coach it in less than 90 flexion

[@futurehendrix6317]

What the different between working on an incline vs decline? I was watching bill Hartman's vid on rounded shoulders and he mentioned that after rolling to reduce tension that you could use a decline quadruped for end game narrows. Do an incline and decline both get us to the same end point or can one of them potentially create interference?

[@ZacCupplesPT]

Decline is great if you don’t crunch. The problem is because of the increased upper body weight bearing the tendency is to crunch. I’ve found similar success with incline, but many ways to skin the cat

[@futurehendrix6317]

​@@ZacCupplesPTthx boss. One last question if we have someone that's narrow with rounded shoulders and a flat turn and we want them to turn left, do we have them do the sidelying bent arm reach with them lying on their left or right? And if that's too much for them and we want to start them off with a lower body foam roll instead, should we put them on their left side?

[@ZacCupplesPT]

@@futurehendrix6317 you likely have a swayback representation if you have the rounded shoulders. I’d look at things in that video. Can elevate left leg and right arm to help manage the turn

[@benjaminwinch6384]

I like to do jujitsu, and to play some positions I have to have rounded shoulders. And often have pain in my upper back after class that doesn’t go away. From watching your videos I think it’s because of the compression of my rib cage. Are these exercises meant to strengthen the area and help me get back into a proper position or how do you suggest restoring proper position and strengthening that area?

[@ZacCupplesPT]

Gain motion first

[@benjaminwinch6384]

@@ZacCupplesPT I apologize for sounding simple, but how do you recommend doing that?

[@ZacCupplesPT]

@@benjaminwinch6384 it’s really hard to say what you specifically need without working with you, but many of the moves in my KZbin videos are focused on gaining motion

[@konnapoeg]

I was very surprised to find out the Wall Frog exercises significantly reduced my forward head posture. Usually even if i try to stand up straight and back into a wall my heels/butt will feel the wall before back of the head. If i do the same test right after the exercise my heels/butt/head all hit the wall at the same time. Glad i found this channel after years of pointless chin tucks.

[@Rokia2003]

Did it help with the rounded shoulders?

[@loafs2523]

HELLO

[@ZacCupplesPT]

Oh hey!

[@neomatrix-i3t]

Hi zac, awesome video, do you have a business email.

[@ZacCupplesPT]

Zaccupples.com/services You sign up there and I’ll get an email