How to Fix Rounded Shoulders at Home (NO EQUIPMENT!)

Dr. Rowe shows how to fix rounded shoulders at home using NO SPECIAL EQUIPMENT!
If you're dealing with unsightly rounded shoulders and forward posture, you may be dealing with what is known as UPPER CROSS SYNDROME. This is a combination of weak and tight muscles in and around the chest, upper back, neck, and shoulders.
We're going to help address this forward, rounded shoulder posture by doing easy, effective DYNAMIC exercises that will help strengthen and lengthen many muscles groups in a short amount of time.
That way we can address issues caused by upper cross syndrome, such as bad posture, and help get rid of rounded shoulders for good.
WATCH now for the best exercises to fix rounded shoulders!
CHAPTERS:
0:00 Intro
0:52 Lift Offs
3:12 'Imaginary' Face Pulls
5:06 Shoulder CARS
7:35 ULTIMATE COMBO!
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / stjoechiro
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#roundedshoulders #shoulders #shoulderpain #chiropractic

[@DrRowe]

👉👉 Let us know how this worked for you in the comments section. We appreciate it! 👉 Have a suggestion for a future video? Please leave it below.

[@garfunkelcatandtheparliame72]

I have been struggling with weakening in my feet muscles, I have tried natural walking shoes, barefooting etc and nothing has seemed to help; PTs have recommended to strengthen my ankles and given me exercises to do so, but still nothing has worked.

[@Timkast]

Hello!! Watching from Redford (Wayne County) Michigan. QUESTION!! Are you aware of a chiropractor in Michigan that performs the popular KZbin modalities like Y strap, and one session complete cracking....? I would ABSOLUTELY LOVE to find a chiropractor like Dr. Mondragon or Houston Chiropractor somewhere in Michigan. PLEASE RESPOND!!!

[@DrRowe]

@@Timkast Hello fellow Michigander! I don't, but that is a popular technique (Y strap) so I'm sure someone around your area is doing it.

[@Timkast]

@@DrRowe thank you for the quick response!!! IF YOU ARE A METRO DETROIT CHIROPRACTOR THAT DOES ANY ISOLATED Y AXIS MODALITIES, PLEASE COMMENT HERE!!!!!

[@karakarabobara]

Id love to see a full body stretch for the start of the day. I am so sore and tired when i wake up. (EDS)

[@AfroVersity]

I can't believe this is free. 27 years of rounded shoulders fixed in a week of daily exercises. Thank you.

[@DrRowe]

Wonderful to hear that, and glad you found the video!

[@horvathhcsongor5664]

Are you kidding? Im starting this now

[@gwenratner6200]

Did it really correct your rounded shoulders?

[@hapidjus2520]

@@horvathhcsongor5664 How did it go?

[@horvathhcsongor5664]

@@hapidjus2520 give it a go. I do it few times a week and theres no shoulder pain anymore. I couldnt do push ups or pull ups beacuse of shoulder pain-> wich was caused by bad posture or rounded shoulders. Now i can, and its much better. Just dont force something that gives you pain. This method should be pain free and should be working for you too.

[@pauliusstr9502]

To all the people reading about fixing posture in a week. I've been rehabilitating my back for a year now with the help of physiotherapists and individual exercise. I had really bad upper cross syndrome which even affected the right side of my face (it was tingly and droopy). Bad posture is not a thing that you can fix in a week, it forms from a sitting habit, weakened muscles and lack of position changing through out the day. The benefit of having a good posture is tremendous. From health benefits to confidence to just looking good. I would encourage anyone who feels uncomfortable, fragile, or stiff to just try and do these exercises that Dr.Rowe showed and give it time. Bone and muscles is not metal, you can't pound it back into a place, it takes time for the body to adapt. His other videos are also great. All of my other physiotherapists agree with him when I showed these videos to them.

[@jeang65]

Hope you don't mind I'm going though these exercises so added time stamps. They're very helpful thanks 😊 1. Lift off exercises 0:55 2. Imaginary face pulls 3:12 3. Shoulder cars 5:06 4. Ultimate combo 7:36

[@DrRowe]

Chapters have already been added to this video, are they not showing?

[@jeang65]

I couldn't see them before oops 😬

[@belugay5413]

Thanks a lot, but there were chapters already😁

[@theodorecartman3568]

I'm 26 and after doing this a few times I understand how people with 60 feel now. Thanks, nice video. Going to continue with this. Greets from Germany

[@DrRowe]

Thanks for watching!

[@fabienneisore7831]

Trust me, dont assume 60 year old feel like this. Most are more in shape than 25. You learn as you get older🤣

[@deniseherud]

Just wanted to say that I appreciate your vids too in that you speak clearly, and enunciate properly. Sometimes it’s hard with other channels if they stumble over words or use ultra-complicated terms that normal humans have to google😂 Thanks for making this kind of self-care accessible and user-friendly.👍🏻

[@DrRowe]

Thanks for the kind words!

[@SarahSkinnyJeans]

His voice never sounds like its struggling when he does ANY of these wtf lol. What a beast

[@DrRowe]

It takes some practice 😎

[@adrianne8894]

😂😂😂

[@sayedali2788]

Lmaooo why did this made me laugh so much?! 🤣

[@mzaemwangasu7162]

For real

[@MK-ok7vl]

Thank you! Easy to do, no pain and I can feel a difference already. Your video is so easy to follow too.

[@TheAmaraHorton]

Are you a Chiropractor or a psychic? This was exactly what I needed! Many thanks 🙏🏾💗

[@DrRowe]

I'd be picking Powerball numbers if I was the latter 😂 Thanks so much for watching!

[@karakarabobara]

I say the same thing. He's in my head too. Shaman mind reader!

[@LenkaSaratoga]

Hehe! Same here! Exactly what I need, too! Today is March 16 2021 I’ll do it for a while and report back about the result in August

[@QuantumMechanic_88]

@@LenkaSaratoga August ? 30 days or less should see results .

[@LenkaSaratoga]

@@QuantumMechanic_88 no kidding! Just did the first round - and feeling it already! Thanks for support ✌️

[@arthurverhoeven2381]

Got to give it to you YOU CURED ME!!!!!!!! 1 year of chiropractor and they didn't even help, watched a few videos on this channel and I'm basically HEALED!!!!!!!!!

[@DrRowe]

Glad you found the video and it’s helping, and thanks for watching!

[@wildfire613]

Wait has your rounded shoulders disappeared like is your shoulder normal now

[@gwenratner6200]

How long did it take to heal?

[@arthurverhoeven2381]

@@gwenratner6200 honestly i did it for a little bit then it went away but eventually came back, u have to be consistent w it

[@gwenratner6200]

Thank you for responding! The list gets longer of things we need to do each and every day🙂

[@mojien6139]

Absolutely Amazing! Thank you so very much for taking the time to create this video. I appreciate you & all you share!

[@DrRowe]

Happy to help, and thanks so much for watching!

[@beereal5107]

Wow, all of those stretches felt so good during and after. Thank you !

[@DrRowe]

Glad to hear the exercises are helping! Thanks for watching.

[@zatara11]

WOW. love the simplicity. this is another great routine !!

[@DrRowe]

Thanks so much for watching!

[@legend.s.tech.c7693]

The most helpful channel on youtube Most people dont even know they have bad posture

[@DrRowe]

Thanks for watching!

[@hanspeter-tj8pg]

Hey man, huge thanks for your videos. I live almost pain free by now why I couldn't have imagined a year ago. Honestly, I don't normally comment on videos but you really earned it bro. Cheers from Germany.

[@DrRowe]

Thanks wonderful to hear, and thanks for watching!

[@Azratje94]

It would be so amazing to have this as a follow along video, since it would motivate me much more to actually do the exercises!

[@wrldonwill]

Was watching a rounded shoulder video of yours this morning--the one where you use a rag and a door frame. I appreciate your content. You've been a big help during my weightlifting journey. 🌟

[@DrRowe]

Hope the exercises help for a long time to come, and thanks for watching!

[@muoian]

That laying down sequence was amazing ! Thank u

[@DrRowe]

Glad it's helping, and thanks for watching!

[@nikoss450]

That is going to help sooooo many people, thanks for sharing that knowledge respect from Greece 🇬🇷

[@DrRowe]

Hope it helps for a long time to come, and thanks for watching!

[@manto3215]

These exercises are simply gr8. It provided much relief from stiffness and I hope to follow this in my routine for posture and fitness. Thx.

[@DrRowe]

Glad you found the video and the exercises are helping, and thanks for watching!

[@elizabethb.4617]

This is amazing! I’ve been trying to work on my rounded shoulders from sitting at a desk all day. I thought if I just sat with better posture more often,it would fix it. These exercises feel much more productive!

[@DrRowe]

Hope the exercises make a big difference, and thanks so much for watching!

[@juliane7302]

How long would you it took to see a difference

[@genutevadeikyte8360]

Labas vakaras! Aš suprantu dirbdami stubura daugiau per varginame! Supratau kad visi šie mankštos pratimai reikalingi ačiu tau! 👍👍👍

[@wainedodd8055]

I got a lot of respect for this channel. Shout out to the swivel chair also. 😁

[@DrRowe]

Thanks, and I hope the exercises help for a long time to come.

[@ronin2033]

Thank you these help a lot. I work a lot on computers and my posture just went to crap and i have a lot of pain in my neck and shoulders. But these exercises really helped me a lot. I use to sleep on two big pillows stacked on each other and now i am just sleeping on one. Glad for this video because its new exercises i can use.

[@DrRowe]

Great to hear the exercises are helping, and thanks so much for watching!

[@universalmagicman7032]

Once again, some of the most effective PT information around. Thank you for taking my pain away brotha, in less than 5 minutes :) Peace!

[@DrRowe]

Happy to help, and thanks for watching!

[@ninaxxx9594]

Your exercises are incredible!!! Thank you! 👏👏👏

[@DrRowe]

Thanks again for watching!

[@Kelalasdemonx]

Went to chiropractor, shoulder specialist, and even physical therapist, and no one even cared to consider my neck/shoulders for problems. This video helps my TOS so much. Thank you. Sincerely. I'm 23 and have been in daily pain for 8 years and I finally feel like I can get better

[@DrRowe]

Glad you found the video and it’s helping!

[@horvathhcsongor5664]

Your shoulder pain did went away too?

[@karenschroeder3489]

Thank you for these! I had noticable change the first day!

[@DrRowe]

Wonderful! Thanks for watching too.

[@53slavicchildren62]

I appreciate the clear and concise information.

[@DrRowe]

Happy to help, and thanks for watching!

[@jamiegiddo]

Awesome exercises man! Really helps. I can feel the difference after one round.

[@DrRowe]

Thanks so much for watching!

[@ffarag]

Great Vids, many thanks Duc , we really appreciate your efforts and tips

[@DrRowe]

Happy to help, and thanks so much for watching!

[@jenelle152]

This was the best video I’ve done for this.

[@DrRowe]

In that case, glad you found the video! Thanks for watching.

[@mikebull7775]

Amazing exercise and thank you so much!

[@davidk4869]

Just found your channel. Excellent instruction. Very helpful for me. Thank you!

[@DrRowe]

Glad the exercises have been helping, and thanks for watching!

[@garfunkelcatandtheparliame72]

Thank you I sure need this.

[@DrRowe]

Hope the exercises help, please give us an update soon!

[@lukapesic7086]

Such a helpful video thank you so much for making it!

[@DrRowe]

Happy to help, and thanks for watching!

[@allend6137]

This is the real deal!!! Thank you so much… I can really feel my back muscles activating like never before… and mind you this was only with testing each exercise. Imagine when I do complete sets 😃 Wow 🤩

[@DrRowe]

Glad the exercises are helping you, and thanks for watching!

[@shenonnie17]

So cool Dr. Rowe ❤️

[@DrRowe]

Hope these exercises make a big difference, and thanks for watching!

[@kenisthistoo7499]

Good stuff!

[@DrRowe]

Hope the exercises help, and thanks for watching!

[@sm9846]

Thank you so much for your helpful videos !

[@DrRowe]

Thanks so much for watching!

[@taylorroth2258]

Best one yet. Thanks brotha

[@DrRowe]

Thanks again for watching!

[@dontgetsalt2045]

By far one of the most underrated rolled shoulder exercise videos

[@AL-yg3kv]

This really worked I tried all the exercises thank you.

[@DrRowe]

Glad the exercise are helping you, and thanks for watching!

[@Mikerich_94]

Thank you. Helpful!!

[@DrRowe]

Glad it was helpful! Thanks for watching too.

[@kwonjiyong4684]

Thank you so much Dr Rowe your such a blessing to us God bless you always ❤️❤️❤️

[@DrRowe]

Thanks so much for watching!

[@Futureacquiescence]

This is amazing

[@gul9889]

Hello dt. Rowe..thanks for a wonderful video❤

[@DrRowe]

Thanks so much for watching!

[@Abdallah86F]

I did thses exercises and really felt the big difference Thanks Dr

[@DrRowe]

Great to hear! Thanks for watching too.

[@salliebasler2402]

This helped so much I have really bad kyphosis and it popped my shoulders and back I feel a lot of relief

[@DrRowe]

Glad to hear that!

[@esp4372]

First rep felt muscle activation in muscles for first time in decades ! Thank you !

[@DrRowe]

Thanks so much for watching!

[@youlihanshu]

This is just what I always want. Big THANKS for your excellent guide.

[@DrRowe]

Hope the exercises help for a long time to come!

[@warriorgoat5939]

Man, this is really going to help me. Thank you

[@DrRowe]

Thanks for watching!

[@4f00d]

i will add this to my daily routine, amazing

[@DrRowe]

Hope it helps for a long time to come, and thanks for watching!

[@kushisheela9293]

Thanks a million Doctor. Very very useful video for me. God bless you.

[@DrRowe]

Thanks so much for watching!

[@scottwelsh6847]

And again,thank you so much!

[@DrRowe]

Thanks again for watching!

[@mjolninja9358]

Doc, your shoulder impingement exercises legit cured mine! Now I’m having problems with my squats due to my left rounded shoulder, it gets numb when I’m holding the bar but I’ve done these exercises this morning and no surprise my left shoulder didnt get as numb as it was before- I’m seeing improvements! Thank very much doc! Youre helping LOTS of people!

[@DrRowe]

Glad to hear that! Keep at the exercises.

[@bauan3886]

Great explanation and exercises! I will start doing these daily. One thing I noticed after doing the Shoulder Cars was that my breath felt so much better !!

[@DrRowe]

Glad to hear that! I hope the exercises help for a long time to come, and thanks so much for watching.

[@MK-zf6or]

I love this channel, I need my shoulders to become strong so I can do push ups and also fix my posture, thanks so much, I hope I can begin doing push ups next week :)

[@DrRowe]

Hope the exercises help, and please give us an update soon!

[@MK-zf6or]

@@DrRowe will surely do, thanks so much!!! God bless you

[@MK-zf6or]

@@DrRowe thanks so much, been 4 days and my shoulder is 90% recovered, and looking forward to going all out in my push ups in the next couple of days! the stretches were very easy to do and i felt the shoulder opening, i paired it up with a more intense workout (only did it one day) and did the stretches a few times thru the day for 10-15 seconds each and i feel much much better. thanks so much and will def recommend ur channel to anyone who has pain!

[@DrRowe]

@@MK-zf6or Thanks so much for the update, and glad you found exercises that help a ton! Thanks for sharing too, we appreciate it.

[@fan91133]

you are a life saver

[@soheilabakhit9988]

tnx so much Dr. I was looking exactly for this video 👍👌 I follow your vidoes bcz they worked great for me & I can feel the benift of doing them 🙏🙏🙏🙏🌹🌹🌹

[@DrRowe]

Glad the exercises are helping, and thanks so much for watching!

[@pumuky-qw9lq]

Thanks a lot sir!!!

[@DrRowe]

Thanks for watching!

[@GreatestXchange]

This is chock full of good stuff!

[@hussainaldulaimi8960]

Thank you Dr 🙏

[@DrRowe]

Thanks so much for watching!

[@kirktuss4819]

This this video just made my year

[@Jus-Too-Smoove]

Yo this was an amazing video brother.

[@DrRowe]

Glad you found the video, and thanks for watching!

[@aadorepho]

i tried the imaginary face pull while watching this and wow, i already felt like my posture was improving, just from trying that exercise! excited to see the results for all the exercises!

[@DrRowe]

It’s a great exercise, and thanks for watching!

[@gonstesticols4256]

how r u now

[@tonychen8175]

Gonna be doing this for one month. Five sets of exercise 1+2+3 per day. Will update my post with before and after pics. Thank you for these exercises!

[@DrRowe]

Please do!

[@gwenratner6200]

How were your results?

[@Harry00020]

@@gwenratner6200 it's was just a moment of excitement for this guy...he did not even start it...

[@aprilrosario6869]

It’s been about 2 years. What’s the update?

[@kathrynfiddes7186]

I am committed to doing this every day. I noticed my rounded shoulders a few months after getting into weight lifting, these exercises feel so good, can't wait to see some results, it already feels amazing.

[@jesuschrist2029]

how's the progress?

[@denismateopeofart226]

Kick 🍎ss video man!

[@DrRowe]

Glad you found it, and thanks for watching!

[@GillianLarmond]

I need this. Thank you so much. Doing this as of today March 17, 2021

[@DrRowe]

Thanks so much for watching!

[@SatyaAcharya0]

well explained doc feeling very good

[@DrRowe]

Glad to hear that!

[@hessa1133]

Can’t thank you enough may good bless you

[@DrRowe]

Thanks so much for watching!

[@kellyb.6127]

Such a great video! Working to improve my tight chest + weak upper back combination. After practicing, my breathing and blood flow to the upper body are better. Could you recommend one that addresses lordosis + kyphosis, which I am also working to correct?

[@chefboyrdee1]

You're really good at explaining it and I like that the most about your video. One feedback is if you can go slowly and do the exercise with us so we can follow you. This following step makes it easier for us to do the exercises at home and it doesn't feel like we are rushing to missing something.

[@DrRowe]

Thanks for the suggestion, and for watching.

[@karakarabobara]

The man is a super hero for ehlers danlos syndrome patients.

[@DrRowe]

Thanks so much for watching!

[@robertasalvo1077]

I would like to know if rounded shoulders can cause uneven shoulders. I have seen both videos and would like to know which video would be best to follow. I definitely have rounded shoulders and tight chest and at times my shoulders are uneven. Please let me know. Love your videos, so informative.

[@seinfields]

This video is so helpful! I really love how these stretches feel, better than a massage and it’s great knowing I’m fixing my horrid posture at the same time! Thank you so much! Keep it up! Would love another video on ways to fix winged scapulas or strengthen your serratus anterior!

[@DrRowe]

Check out: kzbin.info/www/bejne/d6KXqYegfrOHl5I

[@seinfields]

@@DrRowe thank you! I’ll give those a try :)

[@AintHere4You]

Can you do something about "best sleeping posture"? Something involving for example type of pillow, height of it, or no pillow - how it affects etc. It's probably very individual but there should be an optimal posture for the body/neck during sleep time...

[@davidmonk7280]

Amazing 🤩 👌🏻

[@DrRowe]

Thanks for watching!

[@haro722]

Hi Docter. I used to sleep on my right side for a decade. Thank you for this knowledge🙏

[@DrRowe]

Thanks so much for watching!

[@mercedesfonte7476]

Awesome. I think I have this problem. And sometimes I get horrible headaches. But I also discovered that if I use a certain type pf bra that helps keep my back straight I wont suffer from so much pain. Thank you for the video. 😊

[@89Valkyrie]

I didn't know I had rounded shoulders till I started an elastic band chest workout, and my deltoids were more worked than my chest/triceps. I'm so glad I found this video. Everything I felt on my back exactly as you explained it would feel. Thank you so much. Quick question though; how often should I do the exercises? daily? once every 3 days?

[@DrRowe]

These can be done as daily mobility exercises if they’re helping.

[@graphicsite]

SUPER...Thank you!

[@DrRowe]

Thanks so much for watching!

[@juliuscaesar8071]

Thanks!

[@DrRowe]

THANK YOU so much for your support of the channel, I really appreciate it. Also, I hope the exercises are helping and giving you relief. Thanks again! - Dr. Rowe -

[@branevans3705]

Thank you so much!!!

[@DrRowe]

Thank you so much for watching!

[@ediewall6360]

Thank you for your kind videos. I really need to go in for physical therapy. Both of my shoulders are injured ( 4 decades as an ultrasound , cardiac, scanner/ tech) with incredibly tight neck. Just retired. My left shoulder screamed at me and burned trying exercise number one. #2 seemed to be good for me. #3 no go , uncomfy b/c of large breasts. Last couple of exercises seemed goo for me also. Much appreciated!!! My 4 dogs, settled in for their post breakfast nap, just looked at me and wondered if I was going out the front door.

[@DrRowe]

Thanks for watching, and I hope you end up getting a lot of relief.

[@silverfullbuster9177]

Have you not seen a physiotherapist for 40yrs?

[@albertnyansoenyein7288]

Thank you very much.

[@DrRowe]

Thanks so much for watching!

[@laurencemilo4658]

i will do this later.. thank you!..

[@DrRowe]

Hope the exercises help, please give us an update soon!

[@hapidjus2520]

You're a really cool dude man. Thank you

[@DrRowe]

Well thank you, and thanks for watching!

[@alexdaniel3043]

Omg thank you ❤️

[@DrRowe]

Thanks for watching!

[@maryjanefield6537]

Thank you.

[@DrRowe]

Thanks for watching!

[@annariverobuenaventura1641]

The prayer excercise gave me a fast relief! Thank you Doc

[@DrRowe]

Glad you’re getting relief!

[@martinpospisil5076]

Do you relally replyto every comment? 😃 btw you are making amazing videos. I just randomly found you today but thanks for this video, i will do it everyday becouse my posture is bad. Keep going!

[@DrRowe]

Just the good ones 😎

[@adiogalloway4404]

Thank u sir 💙

[@DrRowe]

Thanks for watching!

[@pfkmsandiego]

ur so awesome. thank you!

[@DrRowe]

Happy to help, and thanks for watching!

[@chordanaksa4747]

Thanks!! I will update this comment in 7 days to tell the results Edit : it's not even 7 days yet but im already seeing results. My rounded shoulder is not 100% healed yet but the changes are significant! Thanks man, i really wish i met this video sooner!

[@DrRowe]

Please do!

[@Mary._.am028]

Whats your shoulder condition now ???

[@-Stop-it]

How about now?

[@shakilahmed5296]

Im a lazy person which i can admit, i game a lot and my shoulders are rounded, ive been doing his exercises with minimal effort and i can already feel the difference, my body doesnt want to slouch anymore even whilst doing the exercise with minimal effort, thank you for the video and help!

[@DrRowe]

Glad the exercises are helping, and thanks for watching!

[@kapivasflash]

you are amazing! just that, thanks

[@DrRowe]

Thanks so much for watching!

[@michaelebert2910]

Just started but am appreciating this video, feeling muscles fitting that feel almost dormant. Are these stretches recommended daily?

[@DrRowe]

These can be done as daily mobility exercises if they're helping.

[@kimyoung3484]

Thank you so much Sỉr.👍♥️

[@DrRowe]

Thanks for watching!

[@kimyoung3484]

@@DrRowe 👍😁❤️