Stretching WON'T Fix Rounded Shoulders (3 Exercises That WORK)

[@christielewishomes]

Wow wow wow! Oh THIS is the underlying cause of my other issues. After doing these exercises with you today, I can feel my chest OPEN and my shoulders tilted BACK to where they belong. You are an answer to my prayers. THANK YOU!

[@PrecisionMovementCoach]

Yay! So happy that it worked :) - Coach Joshua, Team PM

[@smallfootprint2961]

Thank you for getting me started reversing the damage created by using the laptop, and phone. Glad I found you.

[@PrecisionMovementCoach]

We are glad too :)

[@Kalimedes-x6u]

Wow it's 10 months later now, did it fix your posture or at least improve somewhat?

[@Raven-n4m]

how'd it go?

[@rajan_678]

Thanks Coach you saved my shoulder

[@PrecisionMovementCoach]

So great to read! Thanks for the support :)

[@smas3256]

You have helped me with low back and knees. Gardening joy has returned. I shared your channel with a guy that played youth hockey and is on a men's league. He checked you out during our conversation and is grateful.

[@PrecisionMovementCoach]

That is so great to read! It is our pleasure. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@bethfowler4473]

The third one, Shoulder Reverser, makes a huge difference in how I stand, and it feels good.

[@PrecisionMovementCoach]

Awesome!

[@StasMan1982]

Yo Coach E (my coach's name 🙂) just wanna say thanks for what you do. I found you about 8 years ago trying to fix terrible posture. This last year i finally got serious. Watching your videos you taught me how to intuitively rebuild my internal structures. I got a power tower and basically have been doing scapular exercises with it, all straight armed - no bending elbows. Push ups, wide pull ups, dips, rows, basically an exercise in every direction and my upper back/shoulders have never felt better (even rotator cuff damaged from years of baseball and football have disappeared!) . You taught me to strengthen systematically to realign vs stretching my way out. So impressed I even bought your knee pain solution and felt immediate relief! Even with D1 collegiate weight training they never focused on the material you present. It's in line with the way Seattle's Ichiro trained for lengevity with the Mariners. So many injuries could be prevented if they incorporated more of this kind of training. If you wanna fix your issues, just do it y'all. Get the hang of it and its a short daily routine to feel better for life 🙂. Much love Coach E!

[@PrecisionMovementCoach]

Hey Matt, thanks for the feedback man, really appreciate you leaving it. Way to fix yourself up! Keep it up and to anyone reading this - listen to this man, he speaks from experience! - Coach E

[@Das0000]

I love that you explain the cause of the problem before showing the exercises and I also love that you share the varieties. In the beginning you said that when you lift your arm overhead and you have rounded shoulder you feel pinching that could be on the bursae, the rotator cuff tendons or the joint capsule . But I want to ask you, could it pinch the biceps tendon? I think i feel such a pinch during pull ups . Just to share that I have poor posture and I am a skinny guy

[@PrecisionMovementCoach]

Thanks so much for your feedback. We really appreciate it. The biceps tendon can definitely be pinched in that situation. Check this out next and let us know how it goes: kzbin.info/www/bejne/nZ7XdGZ4gpiYfc0si=h_omJ-bgSVC6y2ML It will help if you are in pain but you will also have to fix your exercise technique so that you can prevent it from happening while moving. - Coach Joshua, Team PM

[@ccaissie113]

Subscribed. This fits my understanding of what my body is now, where I wish it to go, and how to get there. Thanks

[@PrecisionMovementCoach]

Thanks! We appreciate your trust. Let us know if you have any questions :) - Coach Joshua, Team PM

[@Mr-TBone]

Hello coach. This is working amazingly for me! Thanks!

[@PrecisionMovementCoach]

You are so welcome and thanks for sharing that :)

[@keenanranch849]

Especially like the wall neck side bend....very relaxing.

[@PrecisionMovementCoach]

Glad to read that :)

[@j.ludwig5668]

Appears easy enough to do - no stress❤

[@PrecisionMovementCoach]

Try it out and let us know how it goes :)

[@teresastrach5927]

Thank You ever so much. You gave the best exercises for rounded shoulders. You went into specific detail which needed to be heard. I will try these everyday. Thanks

[@PrecisionMovementCoach]

Glad it was helpful! We are so happy our content reached you. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@babakrezvani4262]

It's miraculous. Thank you so much.

[@PrecisionMovementCoach]

You're welcome 😊

[@BethanyHazard]

love your this. I am an older woman and the my shirts don't fit right since the shoulder near the sleeve cap has rotated forward.

[@PrecisionMovementCoach]

Try out the exercises and let us know how it goes :)

[@randomsculler]

Just done a test round. Interesting clunks means there's unpractised ranges of motion to explore. On exercise 3, I can only get to just above horizontal before I tense. I shall keep going.

[@PrecisionMovementCoach]

Thanks for trying it out :)

[@rosenrot239]

Thank you very much for this very great exercises !!!👍👍 I try it directly and it Works ! Good evening for all 🙋🏻‍♀️🫶

[@PrecisionMovementCoach]

Nice work!

[@rblanks2050]

i have to say. i have to adapt my workouts as i approach 50. this channel is top shelf.

[@PrecisionMovementCoach]

We all do. Thanks for stopping by and never hesitate to reach out if you need more support :) - Coach Joshua, Team PM (48 yo)

[@rblanks2050]

@@PrecisionMovementCoach as a 48yr old dad of (2) trying to convey the importance of postural hygiene is seemingly impossible. are these simple enough for fwd head posture as would apply to a teen? the real trick is getting the message across. my fear mongering isnt helping. even holding the phone at eye level is a no go for them

[@PrecisionMovementCoach]

They definitely apply to a teen. Hope that you can reach them :) - Coach Joshua, Team PM

[@bentesvans9479]

❤ Definitely going to give this a try. Thank you.

[@PrecisionMovementCoach]

You’re welcome and have fun! Thanks for stopping by and let us know how it goes :) - Coach Joshua, Team PM

[@smas3256]

Just what I need. I'm only 1/2 way to full ROM. 45 degrees should be 90? I've searched for stretches for so long I gave up. So happy am a subscriber. Thank you Coach E.

[@PrecisionMovementCoach]

Not everyone will be able to achieve the same ROM. Try to make yours as big as possible. Thanks for stopping by :) - Coach Joshua, Team PM

[@indriadrayton1132]

Will do these

[@PrecisionMovementCoach]

Thanks for trying them out! Let us know how it goes :) - Coach Joshua, Team PM

[@robloyst4514]

Going to try this! Ive been unhusbanded so ive been sitting in bed a lot on my side resting my head on my hand with elbow on bed watching my ipad. Super bad posture for sure. But now im having headaches all day and just cant seem to stretch it out. Always feels super tight in upper back and back of head. Looks like just regular simple stretches wont do it. I mean i get temporary releif of a few mins and then it comes back. Going to try these now!

[@PrecisionMovementCoach]

You got this! We know that these exercises will help you out. Thanks for trying them, and keep us posted on your progress :) - Coach Joshua, Team PM

[@caseysmith2077]

Just what I needed. Thanks!

[@PrecisionMovementCoach]

:)

[@Hawaii50641]

I can’t wait to try this, thank you so much!

[@PrecisionMovementCoach]

Have fun!

[@PrecisionMovementCoach]

You are so welcome!

[@stuarthodge3187]

Definitely going to give this a try. Thank you.

[@PrecisionMovementCoach]

Please do! Let us know how it goes :) - Coach Joshua, Team PM

[@leandraainlove]

Thank you so much for these videos you make. You are heaven sent!!

[@PrecisionMovementCoach]

Glad you like them! Thank you so much :)

[@sololeveler1617]

this needs more views

[@PrecisionMovementCoach]

Thanks :)

[@louise5906]

Thankyou

[@PrecisionMovementCoach]

You're welcome!

[@VickyButt-z1u]

Thank you for this video!Ii just found your channel. I have rounded shoulders, & a back hump. So,looking forward to starting your exercises! Any suggestions on how to start as i have no idea what i am doing. I use a mobility scooteer for my back,neck & feet pain. I have started to walk,can't walk far but more each time. Instead of 10mins of continuinal walking now i can do 15-20mins on a good day with many stops along the way. I am walking but my back is not straight or my shoulders. I have a belly. Any suggestions on how to walk better,straghter back/shoulder posture?

[@PrecisionMovementCoach]

Hi! Thanks for watching the video and trying it out. Do the exercises 2- 3 times weekly and pay close attention to your posture the rest of the time. It will soon become easier to achieve a more neutral posture with time and practice. A trick I love is that I try to touch the ceiling or sky with the top of my head no matter where I am. It feels like I'm growing taller. Try that out and let us know how it goes. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM

[@yusufislek3204]

I just find real solution, to my bad posture,l just feel all my muscle connect to eachother with your advices,blessings..

[@PrecisionMovementCoach]

Thanks for trying it out :)

[@Allgood784]

This all makes sense to me. I will give it a try. The medical community has come up with simply resetting the muscle memory with gentle movement. I received a cortisone shoulder injection 6 days ago. I have been mistreated for decades in this area and was at one point on a bunch of painkillers. Just a horrible way of life. I'll try a few of the other exercises too. The New York Times has a recommended morning stretching routine that makes sense too. It seems like it may be Pilates based. From one Thanks Coach 🙏

[@PrecisionMovementCoach]

Thanks for watching and keep us posted on your progress :)

[@sportsstyle48]

14:04 this is the most activity I feel on my neck and shoulders from going back into internal rotation

[@sunnysunset8900]

Will this help release my frozen shoulder ?? 🌺

[@PrecisionMovementCoach]

It's a good start. However, we designed the Shoulder Pain Solution program with people like you in mind. www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM

[@smas3256]

Next day 2. During #1 stretch one armpit really tight and slightly painful. I noticed today my ROM has increased. I'm passing the word to a bunch of old family members today. I can say that because I'm older than most of them. lol. Many thanks. 60 to 77 year old

[@PrecisionMovementCoach]

Thanks for the update and keep up the great work! Thanks for spreading the word :) :) :) - Coach Joshua, Team PM

[@keefyd5955]

Thank you so much. How long do I do this for? Will I eventually be able to stop doing these exercises. Or do I have to keep doing them forever?

[@PrecisionMovementCoach]

Hi and thanks for asking. You will likely have to do some form/amount of these technques but it will get easier. Keep working on them and you will improve with time and practice. We are here if you have any more questions :) - Coach Joshua, Team PM

[@alishaer2756]

Genius!

[@PrecisionMovementCoach]

Thanks!

[@johnguest4525]

Hi Coach, thanks for the video. It looks like i have a long road ahead as i cant even manage to get my arms up to horizontal when doing the reverser :) I`m pretty fit for my age but obviously not so good in the mobility/flexibilty department hehe

[@PrecisionMovementCoach]

You can do it!

[@thomaslamb9126]

How often would you say do this? I’m a boxer/mma fighter I have alot of issues with my bicep tendon into my Shoulder and neck very tight an impinged apparently caused by the rounding of my shoulders

[@PrecisionMovementCoach]

Hi, and thanks for asking! 2 - 3 times weekly is sufficient. Please keep us posted on your progress :) - Coach Joshua, Team PM

[@thomaslamb9126]

In fairness I’ve tried it once and it had helped mainly the chest release still have a lot of shoulder impingement and pain through the bicep tendon so will keep trying

[@dylanoconnor8982]

I might be a little late to this video, but on the third exercise which asks to internally rotate your shoulders: my left shoulder (which is also primarily my problem shoulder) sticks out more forward than my right and can’t internally rotate as far as my right without pain. Should I only go as far as pain free and continue with the exercise? Or should I do something else?

[@PrecisionMovementCoach]

Great question! Find your controllable and pain-free ROM and stay there for now. You will improve with time and practice. Thanks for taking the time to try it out and comment. We are here if you need more help :) - Coach Joshua, Team PM

[@mrs.potatohead8471]

Will this really correct rounded shoulders? How long will it take? Is there an alternative for the ball?

[@PrecisionMovementCoach]

Hi! You will notice changes after 4 - 6 weeks of regular practice. However, as everyone is different, it's hard to say how much progress you will make. Substitute the ball with your fingers or any similar-sized blunt object. Thanks for the comment, and let us know if you have any more questions :) - Coach Joshua, Team PM

[@mrs.potatohead8471]

@@PrecisionMovementCoach Thank you for replying :)

[@chithragopal3450]

How long it takes to give results and how many times a day need to practice

[@smas3256]

I checked my ROM external rotation before I started first stretch.

[@PrecisionMovementCoach]

It's hard to say how long it will take for you to notice changes because everyone responds to the exercises differently. Practice 2 - 3 times per week for 4 weeks. You should notice improvements by then. - Coach Joshua, Team PM

[@Harry00020]

Nope chitra Gopal started yoga ... Waste of time to ask him...one minute excitement

[@Mani-tg4kq]

can you clarify what you mean by "posterior scapular tilt"? do you mean scapular depression? retraction? adduction? downward tilt of the acromion (adduction of inferior angle)?

[@PrecisionMovementCoach]

Hi and great question. This article will clear things up for you: www.precisionmovement.coach/scapular-stability-technique/ Check it out and let us know if you have any more questions :) - Coach Joshua, Team PM

[@Mani-tg4kq]

@@PrecisionMovementCoach nice, thanks!

[@gregarmstrong5951]

Is it necessary to do against a wall or can exercises 2 and 3 be done just standing straight???

[@PrecisionMovementCoach]

The wall gives you tactile feedback and enhances your efforts and should be used as well as practicing standing straight. Keep us posted on your progress :) - Coach Joshua, Team PM

[@nadinebest1127]

Would it be a valid option to replace the ball on the wall by pinching the muscle with one hand and stretch the opposite one, and then maybe switch. Or using a method similar to the SMR technique with the fingers presented in other exercises? I understand it may be less efficient but it would then be possible to do these exercises with just a wall. Following this same line of thought, do you have a video that gives exercises for spinal posture/rounded shoulders that could be easily done at the office ? ( that is, minimal in terms of external requirements and space used) Thanks!

[@PrecisionMovementCoach]

Please use an ASMR technique that suits the equipment that you have and the space that you have to do the exercise. These exercises can help you at the office: kzbin.info/aero/PLoMJ2ciqfFnQ9g3JO3LO6nXpilLzY_YD4 - Coach Joshua, Team PM

[@farhad64it]

you got so many video for rounded shoulder so the questions is which one to use?

[@PrecisionMovementCoach]

Try this one. Always good to find the latest one.

[@jamesboyle8229]

Can a massage gun be used instead of a ball, for pec minor release?

[@PrecisionMovementCoach]

This is a great question. Thanks for commenting. It is likely overkill and this video can help you to understand why: kzbin.info/www/bejne/mHe9aGmJrMaJj9U - Coach Joshua, Team PM

[@markt9438]

My right shoulder is and I cannot get it to go flush in doing the butterfly it's like locking up! I tried pushing it a little bit but I'm still an inch and a half away from the wall. Same with the first ball. So what is keeping my shoulder from getting into that flat position?

[@PrecisionMovementCoach]

It's hard to say from our vantage point but the exercises can help. Do them 2 - 3 times weekly for the next 4 weeks and send a progress report. The resources in the video description can also help. Especially, the Shoulder Pain Solution program. Thanks for stopping by and let us know if you have any more questions :) - Coach Joshua, Team PM

[@markt9438]

@@PrecisionMovementCoach Well I have to say the next day i see less pain and seems more mobile ,so will continue ! Thx for replying Blessings to all .

[@lukben746]

About "Rounded Shoulders Reverser", in my shoulders there is poping while I going up or down with hands. There is no hurt for now. Is it dangereous for me or it is normal?

[@PrecisionMovementCoach]

Noises that are not associated with pain are typically nothing to worry about. However, these exercises can help you to make sure that you are moving your shoulders with as much control as you can :) - Coach Joshua, Team PM

[@lukben746]

@@PrecisionMovementCoach Thanks :)

[@nerakw18]

How often should I do these? I work IT so I am stare at screens all day and do graphic design work at night. I do workout and stretch but still have rounded shoulders.

[@PrecisionMovementCoach]

2 - 3 times per week is sufficient :)

[@bacharsaleh6984]

I can not have 3 point touch with the wall without lot of tension. my back will have bad curve if I force my self to it.

[@PrecisionMovementCoach]

That is no problem...get as close as you comfortably can and you will improve with time and practice :) - Coach Joshua, Team PM

[@seyieviliesiamvu9358]

My left shoulder pop when I do shoulder shrugs and when lifting my left arm up what can I do to stop it from popping

[@PrecisionMovementCoach]

Hi! Your ultimate goal will be to strengthen the deep shoulder stabilizers in different situations. The Shoulder Pain Solution program can guide you. Read more about it here: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM

[@alessandrodonato7]

Hey amazing just a quick question, my left shoulddee is rounded to the point it causes a big trigger dot on what it feel is that left trapezius In this case will this exercise still work That trigger feels like it doesn't allow me event have a full Grippy at things 2 years on this...

[@PrecisionMovementCoach]

Hi and thanks for trying it out. We think it will work. Practice the exercises 2 - 3 times weekly for 4 weeks and send a report. We can go from there. Talk to you soon :) - Coach Joshua, Team PM

[@Das0000]

Does it matter if I use baseball ball for massaging?

[@PrecisionMovementCoach]

Any ball will do :)

[@1995Benzo]

I was shocked to see my bad posture while looking in the mirror. Im paying the price for being totally focused on legs and skipping out on upper body workouts. Good posture, here I come. 💪

[@PrecisionMovementCoach]

You got this! Thanks for trying out the exercises and keep us posted on your progress :) - Coach Joshua, Team PM

[@edwigcarol4888]

What a great comment "if you do the exercises with tension, you are not going to integrate the new pattern in your everyday life" Well ... Really? In fact it sounds right .. we'll see.. Doing the exo by relaxing and getting tonus in posture muscles instead of tension.. And i did stretch out these shoulders in some yoga asana, forcing! I am learning here another more gentle approach

[@PrecisionMovementCoach]

:)

[@mohammaddanab7521]

Can i use a tennis ball for the first stretch?

[@PrecisionMovementCoach]

Yes.

[@michellegoransson8093]

Can i use tennis ball on this?

[@PrecisionMovementCoach]

Yup! Try it out and let us know how it goes :) - Coach Joshua, Team PM

[@michellegoransson8093]

@@PrecisionMovementCoach will do!!! Thanks 😊

[@hearthipswomb]

Can you do the pec minor release on the floor?

[@PrecisionMovementCoach]

Yup.

[@user-15funny]

I'm trying this. I bet I have the worst posture,my shoulders are literally hanging down😢 Is there something wrong with me because my bones in my shoulders are literally pointing forwards. And my shoulder blades are sticking out on my back😢

[@PrecisionMovementCoach]

Hi! These exercises are for you. Do them 2 - 3 times weekly for at least 4 weeks and send a report. We look forward to reading about your results :) - Coach Joshua, Team PM

[@pheonixm2678]

So I can’t do push pull exercises till it’s fixed?

[@PrecisionMovementCoach]

Thanks for that question. Not necessarily. Definitely don't do those exercises unless you can do them technically perfect without forward head posture and rounded shoulders or if they cause pain. Let us know if you have any more quesitons :) - Coach Joshua, Team PM

[@pheonixm2678]

@@PrecisionMovementCoach I have noticed a pain in my rotator cuff next to my armpit from the back after doing lateral pull-down May I know the reason? I have warmed up perfectly but I have kyphosis and forward head posture, rounded shoulders I tried to keep normal posture during but I still felt a pain that isn’t an indicator of normal soreness

[@PrecisionMovementCoach]

It's hard to say from our vantage point but this might help: kzbin.info/www/bejne/eYHbdKGlrruYkMksi=FabLmLrYvnTW_RuB :) - Coach Joshua, Team PM

[@chewbaccassecretlovechild2607]

😊

[@PrecisionMovementCoach]

:)

[@williamspence5611]

Sorry to say but most people with rounded shoulders and head forward position can't have their butt, shoulders and head touching the wall at the same time as a starting position for your exercises.

[@PrecisionMovementCoach]

You do your best - if you can't get there you get as close as possible.

[@betcurry7071]

Finding it really difficult to keep my head against the wall. - keeping shoulders hips and head against wall

[@PrecisionMovementCoach]

Thanks for trying it out! Keep working on the exericses and you will improve with time and practice. In fact, I expect a progress report after four weeks :) - Coach Joshua, Team PM

[@Mani-tg4kq]

Is ASMR pseudoscience or is it clinically backed? I would like to see some reviews from reputable journals on this!

[@PrecisionMovementCoach]

Don't wait for "the experts" to tell you what's right/wrong with something as simple as this - do it and make your own decision.

[@jjbobby1969]

I don’t think I can do the beginning ball exercises because my boobs are too big. But, I think I can put the ball against a book or something against the wall. We will see

[@PrecisionMovementCoach]

Try it out and let us know how it goes :)

[@datllama4538]

Bruh this ain’t gonna fix my pain

[@PrecisionMovementCoach]

Hey! We are here to help. So, try it out and let us know how it goes. With more information we can make further recommendations :) - Coach Joshua, Team PM

[@rashmipatir3122]

​@@PrecisionMovementCoach😮