How To Fix Rounded Shoulders FAST (10 Minute Science-Based Corrective Routine)

In this video I'll show you how to fix rounded shoulder posture, and fix your posture so that your shoulders are more aligned. For instance, do you catch yourself hunched over in the mirror and detest the look of your slumping shoulders? Well, forward rounded shoulders are often developed from sustained periods of slouching and/or the result of an unbalanced training routine. And not only is it aesthetically unappealing, but it can also negatively affect your ability to perform specific exercises in the gym and potentially put you at a higher risk of developing shoulder pain and injuries. In this video, I cover how to fix rounded shoulders posture through a combination of stretches for bad posture correction and posture exercises you can do within 10 minutes for a quick posture fix.
Based on the analysis of multiple papers, two primary things contribute to your slumping shoulders. First, overactive muscles that have become tight and are pulling the shoulders into the forward position. The main culprits for this are often the pecs and the upper traps, in combination with a general lack of thoracic mobility. Second, underactive muscles that have become weak and are failing to pull the shoulders back. The main culprits for this are typically the traps (mid and lower) and the serratus anterior. And research shows that these underactive muscles became weak over time partly due to the overactive muscles preventing us from being able to turn on these underactive muscles in the first place.
Therefore, when it comes to how to fix rounded shoulders, we’ll be making use of a two-part routine: stretching of the overactive muscles, then the strengthening of underactive muscles. For the first part of the routine, we’ll concentrate on stretching out your overactive muscles. And we’ll make use of two primary stretches for bad posture correction: thoracic extensions and band over-and-backs. If you don’t have a foam roller, I’ve included links to two I recommend below.
The second part of the posture fix routine involves three posture exercises: the band pull-apart, banded Y-raise, and push-up plus. This step is critical: case studies analyzing rounded shoulder posture have found that this provides significantly better corrective results than the stretching we previously did. But with all these exercises, you must make each rep count. You'll need to perform each rep slowly, with control, and proper form; only then will you be able to engage the right muscles that you intend to.
And keep in mind guys, if you want to correct bad posture for the long-term, you need to not only always be aware of how your posture is throughout the day and correct it accordingly, but you also need to ensure that your training program is structured in a way that prevents these muscle imbalances from occurring.
That’s exactly why within my Built With Science programs, we’ve taken the time to carefully select each and every exercise included in your weekly training routines such that you can build lean muscle while actually improving your posture and correcting your muscle imbalances in the process. To join today, take the start point analysis quiz below to determine what program is best for you:
builtwithscience.com/bws-free...
LINKS TO FOAM ROLLER (These are affiliate links, and I will get a portion of the sale, so thank you in advance!)
amzn.to/2lz9nYi (the one I used in this video)
amzn.to/2lB4duO (a better quality one)
LINK TO RESISTANCE BANDS:
shop.builtwithscience.com/col...
TRAPS WORKOUT VIDEO:
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MUSIC:
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Filmed By: Bruno Martin Del Campo
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[@letsnotfallasleephescoming350]

2:11 (stretching) 2-3 mins 3:12 (stretching) 2-3 mins 5:24(strengthening) 2-3 sets 10-15 reps 5:54(strengthening) 2-3 sets 10-15 reps 7:22(strengthening) 2-3 sets 10-15 reps

[@JuliaCXCLV]

lifesaver

[@mineart4602]

Thanks bro, saved me today

[@provocation18]

Rest times inbetween?

[@kingnostalgia7911]

@@provocation18 20 sec

[@anonymous-td1sq]

@@kingnostalgia7911 thank you mate

[@Peter-dd7cs]

I’ve been doing most of these every morning for a month (with some other basics stretches), and I’ve experienced significant help. I’ve struggled for years with upper back/neck pain, and this is the best thing that’s worked for me so far. Thanks for sharing, Jeremy!!!!

[@redbarryz]

From a viewer perspective, I think your videos have gotten so much more professional and effective both in terms of use of visual demonstration/editing effects and academic research. Appreciate this channel greatly

[@JaguatiricadeControleRemoto]

2:54 1st Strech 4:16 2nd Strech 6:44 1st Strenght exercise 7:22 2nd Strenght exercise 8:23 Routine These are Just the poor alternative for who does not have the band or foam roller. Ps: watch the full video once, only if you need to remember the exercises use this =)

[@nikushakajaia8519]

not all heores wear capes

[@JaguatiricadeControleRemoto]

@@nikushakajaia8519 wow only now I see How many likes I have.

[@fufumccuddlypoops5502]

+1

[@fryPS]

Thanks but I was actually interested in the information he was giving about the muscles

[@JaguatiricadeControleRemoto]

@@fryPS this is meant for you to read when you are doing the exercises again. The first time around watch the full video, definitely

[@CosmicPoutine]

Thank you for this video! I had struggled with my posture for years and tried a lot of different stretches and exercises to attempt to correct it. I've been doing your routine for a little over two weeks and the results are amazing. Never thought I could correct my posture at home!

[@techfan334]

Jeremy, I have had life long issues with my shoulders and upper back, and it seems “professionals” only addressed the symptoms with each visit. Within two days of trying these exercises (morning and evening), I already see and feel the difference in my posture and mobility. Thank you for providing this content. It feels like a blessing. New subscriber and fan here, even though I hate exercise (disclaimer). 😄

[@gabrielmatos971]

I was getting back home thinking on a routine to correct my rounded shoulder when I saw a post on your instagram. :D Your video is really well explained. Keep it up the good work buddy!

[@gdtcertification4953]

Want to improve your shoulders mobility and fix your rounded shoulders. You gotta start stretch your rotator cuff, you can follow this routine : therehabboy.blogspot.com/2021/07/best-rotator-cuff-exercises-7-easy.html

[@d4mdcykey]

This was fantastic, easily the best and most thorough tutorial I've watched on correcting this imbalance. I watch alot of channels, but your methodology of getting right into it, with precise details, calm demeanor, body mechanics, and topshelf graphics is unmatched among anyone I've seen. Thanks for all you do, Jeremy, and for raising the bar (pun intended) in the industry on quality bodybuilding videos.

[@JeremyEthier]

Thank you, means a lot :)

[@razvanalexandru8549]

Would you say the routine worked in your case ?

[@JeremyEthier]

I thought I’d make a “new and improved” rounded shoulders corrective video to update my old one - let me know what you think! And don’t forget to give me a follow on IG for more content/workouts like this one (instagram.com/jeremyethier/ ). Hope you enjoyed this one! P.S. - Studies are all linked below: WEIGHTLIFTING AND BAD POSTURE : www.physactiv.eu/wp-content/uploads/2017/04/2017_17.pdf CAUSES OF ROUNDED SHOULDERS : www.researchgate.net/publication/320225205_PREVALENCE_OF_UPPER_CROSS_SYNDROME_AMONG_THE_MEDICAL_STUDENTS_OF_UNIVERSITY_OF_LAHORE CAUSES OF INACTIVE MUSCLES: www-sciencedirect-com.ezproxy.library.ubc.ca/science/article/pii/S1466853X18305960 THORACIC EXTENSION : www.ncbi.nlm.nih.gov/pmc/articles/PMC3881488/ EFFECTIVENESS OF STRENGTHENING INACTIVE MUSCLES : www.ncbi.nlm.nih.gov/pmc/articles/PMC3881488/ 2010 CLINICAL TRIAL : www.ncbi.nlm.nih.gov/pubmed/20371564/ BAND PULL-APARTS: www.ncbi.nlm.nih.gov/pmc/articles/PMC3881488/ PUSH-UP PLUS: www.ncbi.nlm.nih.gov/pubmed/14977678 PUSH-UP PLUS GRIP MODIFICATION : www.researchgate.net/figure/Normalized-EMG-data-a-SA-b-PM-c-SA-PM-ratio-NP-neutral-position-IRP-internally_fig3_264034572 www.ncbi.nlm.nih.gov/pmc/articles/PMC4242944/

[@amitbisht5767]

Does face-pull help to strengthen middle & lower traps??????

[@TRAY-ij3zw]

I've been having back pain for about a year with my rounded shoulder in thought it was something else something told me it could be muscle imbalance thanks alot hope to decrease pain that bothers me even at work thanks.

[@sarahkey2711]

Simple and very effective is all I have to say about this. Thank you for sharing.

[@ataraxigrace822]

Thank you. It rocks

[@gzz20071115]

stretch 2:12 thoracic extensions 3:05 band over-and backs strengthening 5:18 band pull apart 5:52 banded Y-raise 7:05 push-up plus

[@EssaEssaz]

thanks man

[@anton9410]

Video production is improving with every video! Thanks for the crisp information as always 💪🏻

[@orlandorivera9038]

Havent been on this channel for a while, and coming back jeremy is looking extra jacked! Good job buddy

[@maxmoughal5183]

I can personally vouch for the value of these exercises, the one that initially made the biggest difference was the thoracic stretch using the foam roller which i started doing after watching your other posture correction video, i didn't realise the difference it had made until it started to get much easier... after a few weeks of performing this daily i got in the car one morning and noticed the rear view mirror was pointing at the seat... strange i thought how did it move? I adjusted it and went about my day... the next morning i got in my other car and noticed the same thing... strange how have both my mirrors moved i thought... then it hit me OMG my posture was the reason! So yeah i now stand taller and straighter than i have for years!

[@BeingHappy64]

Great! Well done 👍

[@karelkouba9237]

Dude, this is really good high-quality content. I have bad fast progressing ankylosing spondylitis and worsening posture. These exercises although I still can't do them properly helped me considerably after the first time doing them. I'm starting to feel back muscles activating which I didn't know existed for 10 years or so. Keep it up, I bet this helped and in the future can dramatically help many people.

[@volitionmaximus4906]

Absolutely masterful. This channel is the best fitness channel I've seen yet.

[@kaseyrose5757]

He knows his stuff and is so clear and concise. Effing awesome!

[@jijieats]

I've been waiting for this for so long... you're legend Jeremy!!! Keep it up!

[@matthewkoch1129]

It’s great that you can actually see the muscles in his back being activated. It helps understanding what needs to be achieved.

[@hamidbluri3135]

Thanks for publishing science based information. I can't find anyone except you on the Internet that do this. My posture has improved considerably.

[@monican.campbell7822]

So helpful!!! Love you give the right and wrong way to do these. I'm a visual learner so this is golden. Thank you

[@teshariafolkes4592]

Your content is always A1! Thank you, Jeremy

[@123arskas]

Man, its so beautiful to see you do all these exercises, all of your muscles move so smoothly. Its like looking at an animation.

[@sarahs4292]

ikr

[@ania7647]

It's sooo hypnotizing 😂

[@b00i00d]

I've seen a few videos on this subject (rounded shoulders/forward head), some good some poorer. What I particularly enjoyed in this one is that you explain the differences between stretching certain muscles and strengthening others ( a question I've had for a while), what muscles exactly we are focusing on etc so then we understand exactly what we are trying to achieve with the routines and that makes it more efficient. Good vid, good exercises - thanks for posting!

[@proxima-nova]

This is absolutely one of (if not the best) fitness / posture correction explainer videos I've seen on KZbin. It has scientific evidence/citations, clearly tells you what to do (with accessible modifications), where you should feel it (with clear muscle diagrams), and common mistakes / what to avoid. The latter two are especially important to me because I never know if I'm doing strength exercises correctly on my own unless these things are highlighted. Thank you so for all the effort you put into this extremely high quality video 🙌

[@szyszak9424]

Scientific my ass

[@jasmynechristineadame7059]

It would be awesome if you put this whole routine into a following along video that we could watch daily and do!

[@TheRealGuywithoutaMustache]

You may call it the kyphotic posture, I call it the gaming posture.

[@naman245]

You probably have it Since you are always on your screen and i see you on all vids lol

[@Ava-vu6hn]

Talal ooohhh shit roasted

[@simpleclout5546]

@@talal5033 loooll

[@maxmoughal5183]

I call it geek neck

[@J3RRYiwftH]

Lmao True xD

[@noraui]

Your videos are sososooo helpful, they really stand out because of all the science based info you provide and the amazing editing. There is never any question on how to execute the exercise because you explain it so well! If you’re looking to expand your content, I would suggest making a video (or a series) on how to work out and maintain good posture for someone with scoliosis. I’ve noticed that the videos online doesn’t distinguish between a operated/non-operated scoliosis back, which is very frustrating because of the huge differences. Anyways, thanks for helping me help my posture! ❤

[@RonenZhurat]

Jeremy, The video is so helpful. You're really doing good and helping people. Thanks !

[@baller8184]

my mother has a terribly rounded back due to long periods of sitting at the computer, now its time to help her, thank you sir

[@JELmatt]

👑 you dropped this

[@ronpaul6482]

That image muscle overlay at 4:05 is impressive. Wish more workout videos showed stuff like this.

[@96amyemi]

OMG!!!! Band over-and-backs is the most satisfying thing I've done in my life !!!! THANK YOU so much!!!!!!

[@TheWaffleCastle]

Thank you for this !! Could you also make a video for fixing the leg posture ? I really need a help with that problem and I find your videos very useful. Keep up the good work man !

[@shojin6945]

I really like this. You're the first person I clicked on when I searched for a solution for rounded backs. Subscribed :D

[@chaitanyadeshpande7559]

Bro update

[@amritagupta2924]

Same...

[@ankitaattri5811]

I have been doing these exercises for the last 4 days and I can clearly see the results. Thank you so much jeremy.

[@centenarium]

4 days? Doesn't sound like enough time to see results.

[@yessvalbard8133]

I thought it would take a couple of months to fix

[@farhang0077]

I have had so much pain in past many years and tried anything like watching other videos on the KZbin, visited several Chiropractors (which is worse than visiting a used car salesman) and gotten massage therapy. This video by far has been most helpful. Starting at minute 5 of this video and doing these exercises has helped tremendously in pain reduction. God bless you.

[@milkyasadmasu4910]

Love how your videos are mainly based on science, not personal experiences or biases

[@arthurhenriquedearaujoesil9663]

great content! i started doing it today. but its far from being a 10 minute routine when you are a begginer and struggle to perform the right way with a good posture. it took me a while

[@an831]

i started this this week. within four days my shoulders are pain free i am standing straighter. thank you so much i have subscribed, liked and started notifications. can you do a video on sway back condition please.

[@comebackking786]

This guy has soo much knowledge man. Keep up the good work👍

[@colinrodgers5657]

Great video quality with good information. You always impress me with the editing of your videos

[@hamza77v]

Your channel has the highest EMG activation. Keep it up!

[@poxy0027]

My rounded shoulders does compliment my rounded belly..

[@michaelpast19]

The last Puddin 😂

[@annalu2505]

It’s all about balance

[@thegrim914]

Rounded shoulders and anterior pelvic tilt are closely related! Google is ur friend

[@user-vq5mt4ms1g]

Полезное видео, всем советую

[@messicawessica9629]

Hahahahah love this

[@sarahbrown8022]

Thank you so much for your amazing videos. I have bad rounded shoulders and need this video so bad. Thanks for putting out great free information for us all!

[@urbaitis4999]

hell yes dude. excellent quality video as always! thanks so much for including the references to these studies!

[@ronniesunshine1163]

My goal is to try this everyday for 1 month. If I remember, I will update this comment for accountability. *Edit: 4 month update. I stopped doing these exercises entirely about 3 weeks after the month was up. But its crazy what 1 month actually did for me. At Christmas 2 months later I had 3 people tell me that my shoulders looked much wider. I'm guessing that it was mostly due to me strengthening my muscles and stretching the chest out. These exercises really do make a difference. I'm starting to include them again in my at home routine that I'm starting. *Day Thirtyone:* Damn, its already done. Good shit, probably gonna keep this up 3 times a week or so *Day Thirty:* Maintaining my posture throughout the day feels really weird the last few days. I'm wondering if its because on day twenty eight I did a chest workout? Previously, I was doing full body workouts instead of targeting specific muscle groups. *Day Twentynine:* Missed a third. My back was really sore today for some reason *Day Twentyeight:* Seeing results is super motivating for me. I would recommend people to take pics of themselves and save them for later if you are trying to make any improvements in your body *Day Twentyseven:* I looked at pics from a few months ago and I can see a slight improvement in my posture. Pretty happy about that *Day Twentysix:* Check *Day Twentyfive:* No more pain today luckily. Not doing the pushup plus anymore. Gotta find an alternative exercise to build that muscle *Day Twentyfour:* I'm getting a sharp pain in my rightside lower traps. Pushed through but I might take another day off if this continues tomorrow *Day Twenythree:* Almost didn't get it done today, I had 2 midterms and was very distracted. But made sure to get er done before bed *Day Twentytwo:* I'm not dissapointed about missing yesterday, I needed the rest. Back at it today *Day Twentyone:* Missed a day for the second time today. *Day Twenty:* Eleven more days baby *Day Nineteen:* Check *Day Eighteen:* I regret missing day four. I could've made time for it and had a full 30 day streak *Day Seventeen:* I think my posture looks a bit better already honestly. Its hard to tell right now *Day Sixteen:* Halfway through *Day Fifteen:* My shoulder sort of pinched while doing the push up plus today. Didn't quite hurt but it was a little concerning *Day Fourteen:* Had a 13 hour shift today but I feel pretty decent. It felt good to come home and do these stretches after some Nandos *Day Fourteen:* I forgot to write one day down but I haven't skipped a day of this since day four. *Day Thirteen:* My appetite's been fucked this weekend. Its really hard to exercise without food. Who woulda thought *Day Twelve:* Git er done *Day Eleven:* I watched 2 AthleanX videos on this same topic. After 30days of this I might incorporate some of their stretches and the pelvic rotation stretch. This video gives exercises that are much more accessible to more people and doesn't require equipment or large amounts of space but I think some of the AthleanX stuff could really enhance the better posture process *Day Ten:* Lets get it. *Day Nine:* I am starting to consciously maintain a better posture throughout the day now and it is much easier to maintain than It used to be. *Day Eight:* No excuses, gotta get it done. Still sick, had an 11.5 hour shift at work. But made sure to get this in before bed *Day Seven:* Still sick. Thought I wouldn’t do this workout today but I figure, why not. Still too early to see any posture changes *Day Six:* I'm feeling a cold coming on. I wanted to skip today to rest but I remembered this comment and made sure to get it done so I could update this comment with good news. *Day Five:* Getting back on track. I worked on getting a better mind to muscle connection and It seems like I can feel the back muscles doing more work as opposed to other muscles like triceps. *Day Four:* Got pretty lazy and wanted to go out instead. Gotta pick it up again tomorrow *Day Three:* Really feeling the burn today while doing the exercises. I think I have a tad more motion going behind the back with the stretch without bending my arms *Day Two:* The pushup plus seems really awkward to do but I can feel a slight contraction today. Yesterday I couldn't feel much *Day One:* It feels a little easier too keep my shoulders back instead of being rounded. Probably due to the stretching I'm guessing

[@Anon.G]

Great work

[@ricardoreyna2286]

Hey I have this problem too

[@_sky_3123]

Nice to see you trying so hard. Good luck, hope you get better.

[@matt96533]

keep it up. i've just started so let's motivate each other

[@ronniesunshine1163]

​@@matt96533 Hell yea, lets get it

[@thenobletaco4232]

I never realized how bad my shoulder mobility was until I tried the band-over-back and barely got past my head.

[@Saittham1987]

I like your video style very much. Everything is explained thoroughly and graphically appealing with reference to the literature. It raises the motivation to perform your exercises. Excellent! By the way, I‘m already do your exercises to fix forward head posture and will implemend this training in my daily routine also.

[@hailhannahgail]

I appreciate how informative this is, I wish it were a real time workout with you video

[@miskindl650]

Excellent workout routine, not only for my rounded shoulders (it's too early for visual effects), but for my left shoulder pain! The pain has subsided noticeably, I can even do workout, even with less weight.

[@K-xor]

The quality of these* videos is amazing.

[@K-xor]

@Nick Urr TY.

[@imo254]

Thanks jeremy. .u carefully present the exercises with good visuals n evidence.much appreciated sir..keep up the great work

[@jamesdoan50]

Very clear instructions and simple exercises. I have hope, which is more than I have had for a while. Much appreciated.

[@johnjperricone7856]

Jeremy, this was easily one of the hardest workouts I've ever done. Clearly, my rounded shoulders had a lot to do with how weak the center of my back is, as well as how stiff and tight. Can't wait to see the results after a month or so.

[@omkarshinde1628]

Can I do arm workouts using a pair of 5-5kg dumbbells *if I have rounded shoulders* ?

[@ozonedepleter1672]

@@omkarshinde1628 wrong dude to ask but yes. As long as you don't feel pain you can do any and all exercises so long as they don't exacerbate your issues.

[@omkarshinde1628]

@Goku FF hi. Doing this from 6/04/22 After like 1 week+ there is slight difference after the exercise only then I get again...

[@johnjperricone7856]

@Goku FF Oh yeah. Massive increase in flexibility. Pain is almost all the way gone. I have adjusted and adapted all of this into my main shoulder workouts and my daily shoulder routine.

[@Nick-qc7wm]

How is it???

[@mouradelhadi]

I have this problem !! Thank u bro 🙏❤️

[@briansingh1635]

This guy is sick. Thank you for all your comprehensive videos. So informative and not intimidating. Keep doing you.

[@sirsyedfaiz]

Incredible. Superb video. Very informative, precise like any video should be . Thanks.

[@PoonsriVateULan]

STEP 1 (Stretching) 2:14 Thoracic extensions: 2-3 mins on foam roller (2:57 seat) 3:04 Band Over-And-Backs: 2-3 sets of 10-15 reps (4:20 Standing chest opener stretch) STEP 2 (strengthening) 5:20 Band Pull-Apart: 2-3 sets of 10-15 reps 5:50 Banded Y-Raise: 2-3 sets of 10-15 reps 7:05 Push-Up Plus: 2-3 sets of 10-15 reps

[@sv822]

It's impossible to do all of it in ten minutes

[@westondubs7495]

This video may have just changed my life, already feeling less tight upper back after these workouts

[@tmonce]

Best video I have found so far. So thankful I found this video.

[@kristintrimble3863]

Thank you for this video just did the stretches/exercises and I already can feel it helping!

[@ARSh-tw9je]

God bless you as a good human being ❤️

[@pavlemilenkovic1683]

Thank you for making this video it is very useful and it makes my back feel a lot better. Im 19 and have had rounded shoulders all my life. Hope i can fix that.

[@pavlemilenkovic1683]

The Y raises you mentioned in the first video dont really work for me so i will try the Y raises shown here

[@rifqifauzan9310]

Hows your progress,

[@rifqifauzan9310]

I kinda regret i didn't pay attention

[@freddiesalone]

This video is so important. I have rounded shoulders since I was small because of heavy backpacks. My lower rib cage sticked out and my shoulders can never stay on the bench doing an overhead press. I became conscious of these problems (the underactive muscles) and try to use them whenever noticed. Now I have much better posture and more stable movements for chest, back and shoulder exercises.

[@daniel_faraj]

You are one of the few KZbinrs who uses published scientific sources. Gives your argument so much credibility.

[@andrewgiegerich7098]

And isn't on roids

[@workingjoe8167]

@@andrewgiegerich7098 These items carry notable health risks when alight and inhaled.

[@workingjoe8167]

This area is restricted, and I know you're here.

[@iruleyoutubeer4122]

@@workingjoe8167 Working Joe

[@iruleyoutubeer4122]

@@workingjoe8167 Working

[@tonys4341]

Love the Canadian content - you didn't just use a stick instead of a band, you used a hockey stick! Hope the CRTC starts subsidizing you!

[@GC_Trips]

you're the best bro! Thanks for all the tips you show in your videos. Greetings from Cardiff!

[@jimmyrolston881]

One of the best vids on this topic brother, nice.

[@googldeed]

The fact I wasn't even able to rotate my arms behind my head like that tells me I got a lot of work to do.

[@serenataAZ]

Me, too!

[@Mozzie7920]

Yeah how tf do you do that

[@joshbrook4332]

@@Mozzie7920 anno this is late, but have u managed to do it?. i find it impossible without bending my elbows or my wrists

[@Mozzie7920]

@@joshbrook4332 honestly haven’t been doing the exercise here for a while now so I’m sure I still won’t be able to rotate my arms like shown in the video but I’m not sure that’s actually a problem, it hasn’t seemed to hinder me

[@moviescraze7886]

@@joshbrook4332 have tried increasing the length of that band that you hold?

[@LesterGomes]

Great vid bro! really helpful! Should this be done before or after your workout?

[@spyrido8212]

Very informative video It's a big help for me. Thank you a lot. Keep up the good job you re doing! 💪🏼 👍🏼

[@pascalebelony1628]

This is the best video I have seen on this matter! wheewwww Jeremy you did that!

[@gatoryak7332]

2:16 Thoracic Extensions with Foam Roller 3:12 Chest and Ant. Delt. Stretch: Band Over-and-Back 5:19 Strengthen Mid Traps: Band Pull-Apart 6:00 Strengthen Low Traps: Band Y-Raise 7:22 Strengthen Serratus Ant.: Protract Scapulae from Pushup, w/Arms Ext. Rot.

[@deciomartins7789]

This is a good and necessary one. How about a video on lower back pain for the next one?

[@2Mushy]

Love the functional routine! Helped me notice some weaknesses. TY!

[@Mbq-sh6bj]

Your videos are great and help fitness professionals and hobbyists alike. Thank you.

[@amj9573]

I’ve been doing some of these for 4 days and I’m so close to fixing it , I’m currently focusing on the middle of my back and the back of my shoulders and it’s definitely working so I’ll try to add things from this video too, thanks for the vid also do one for pelvic tilt please

[@1remira]

did u fix it?

[@Zackwifi]

Can you do a video about winging scapular ? I appreciate the work you do

[@austinstephensparks]

The push up plus will fix that.

[@giorgoslazaropoulos923]

Just watch athlean x 's video. Helped me a lot with my winging

[@Zackwifi]

@brentprodz yes but i dont think fixing rounded SH will fix the winged scapular

[@Zackwifi]

@@giorgoslazaropoulos923 which one?

[@kemulli14]

as far as i know weak serratus anterior is the main reason for winged scapulae, so strengthening that muscle should fix it

[@jozefsk7456]

what a goldmine of useful info. glad i found this channel

[@janellewarrick3239]

This video is PERFECT. Headed to the home gym to try. Thank you.

[@DeadSpaceDonut]

Only two days in and I can already feel a difference. Can't wait to see my shoulders a month from now. Went ahead and bought the band you linked to show my support because I've found so many of your other videos helpful as well. Thanks so much!

[@ahctnt]

Yo, how are your shoulders now?

[@asdfghjk8876]

Any updates?

[@MarcusGomesFIFA]

Time-Stamps (for myself): - 2:52 Thoracic Extensions / - 3:04 Band Over And Backs (+ 4:15) / 6:44 ? / 7:04 Push-Up Plus. Total Routine @ 8:27

[@omkarshinde1628]

Thnx man I also don't have resistance band

[@kaylarotondi1293]

watched a few of your videos that help posture since i have very serious kyphosis, it’s only been 3 days so obviously no visible changes but i look forward to watch the progress! i also see a chiropractor & get massages so hopefully all of this will help, thank you for your right to the point, helpful, videos ❤️

[@jamessmede1100]

Another great video. I'm going to implement this into my workouts.

[@olifix1]

The next natural step could be routine for fixing anterior pelvic tilt - those 2 imbalances almost always come together as they're compensating each other

[@hurricanejain4919]

5hndrd I think he’s got a vid on apt

[@Russocass]

There's a video from around two weeks ago

[@daniel_960_]

Train hamstrings glutes and abs. If these are stable try out squads and deadlifts, these helped me a lot. Now this is fine for me but my back and shoulders are still pretty rounded, so this video came in perfectly. Already started targeting the upper body more in a way that helped it.

[@Andreeee75]

He already have a video on that. We came full circle.

[@olifix1]

I am aware there is already video about that but as long as this is kind of refreshment of rounded shoulders routine which also was made earlier why not refresh both? 😉

[@Galaxy-vv8xq]

Do these corrective workouts and wear a back brace afterwards. You will quickly see the difference. Try it for a month.

[@Galaxy-vv8xq]

Just make sure to do some corrective stretches first! and use the brace as a tool to correct your slouching habit.

[@brendananandarajah6604]

Well I've been using a back posture brace for a while.. It does make a difference. My posture has gotten much better now and I find myself pulling my shoulders back naturally even when I am not wearing it. I guess my body has gotten used to it after a while. I could feel my core strengthened up too. Now I kinda feel more alpha and confident when I go out on a date lol. (I have three herniated discs and it seems to help on that aspect as well)

[@mairaleonhart2387]

@@brendananandarajah6604 where did you get the brace?

[@brendananandarajah6604]

@@mairaleonhart2387 If I recall correctly, I got it from iposeright.com/b

[@azaleasmom1]

i have watched this so many times. i love your channel. such great info, and easy to follow

[@vats-Navya07]

one thing i must say jeremy - your you tube channel is most underrated channel [in term of subscribers]

[@jasonmason6910]

Of COURSE I CAME TO THE RIGHT PLACE!! YOU'RE JEREMY ETHIER OF CANADA

[@Mari99Hamida]

Well first I'm gonna need muscles😂💔 being underweight makes the kyphosis impossibly visible 🙁 I'll be followings yoy routines insha'allah, thank you so much 💚

[@lecobra418]

4:16 This stretch is great, I do have a band but I tried it anyway and this is awesome, when performing it I feel a deep stretching just under my neck, a painful yet releasing stretch and it feels good. Thank you for the video Jeremy it is much appreciated.

[@rosalindaperez7364]

i love your videos but this one is by far your best. i love how you have the stretch and the strength exercise in one video. so thanks

[@ShuvamDas14]

Impressive & highly informative. Would request you to make a video on proper sleeping pattern and spondilytis and its remedies

[@marialakshmi2330]

Jeremy doesn't have a sleeping video yet, in the meantime you can watch Matt's video, it has some helpful advice. kzbin.info/www/bejne/hYXOpX2sqtJqmdU

[@gentlemans.guidance365]

*Roller stretch *Banded stretch *Band pull apart *Banded 'Y' raise *push-up plus

[@HardcoreNaturalFitness]

Rows for bros

[@plockacherrys5765]

Bruh u saved us 10 minutes

[@gentlemans.guidance365]

My pleasure. Now Go lift fellas!

[@plockacherrys5765]

@@kautukabadhai5119 bro stfu and speak english

[@williamtinajero3712]

Time stamps?

[@eduardo_carvajal]

Thanks for such detailed video! I surely will need to see it more than once

[@aflowergrowswild]

Thank you for this video! I'm incorporating this into my routine, starting now.

[@yungtux8770]

I saw him do the band over and backs and was like “wait I’m supposed to be able to do that?”

[@nerdkartoffl9019]

Excatly! I took a band, tryed it until my hands where above my head and was like..... HOW DA FAK should this be possible?!

[@carls4552]

Wow. I just did these exercises about an hour ago and man can I feel it in my mid/lower traps. The pushup plus is definitely difficult to master, at least on day 1. I found that I only felt I was doing it right in the second half of each 10 reps. But when done right, you can feel it. All 3 of these exercises are definitely being added to my regular repertoire.

[@mikes1984]

is your posture better now?

[@carls4552]

@@mikes1984 yes, my posture has definitely improved. Besides the exercises, you have to make a mental effort to remember to stand up straight but I definitely think the exercises and stretches made it much easier.

[@813tay4]

Carl S how long did it take to fix your rounded shoulders I have it but only in my right shoulder damn push ups I never knew if u didn’t work out ur back this could happen

[@carls4552]

@@813tay4 It really didn't take too long. When I started doing the exercises I was able to focus on standing straight more, due to the muscle tightness and soreness. I'd say within a month I was standing straight without really focusing on it much.

[@RobonautX]

How's your posture now after one year

[@bnz386]

Thank you so much. I just got on the roller and I had instant relief. I’m going to keep working in this. Thank you so much!!!!!!! 🙏

[@bspratt22]

Thank you for sharing this valuable info; starting the program today - you are a Pro at what you do!

[@bryannsotomayor2575]

What adjustments do I need to do to my workout routines if I have hypermobile shoulders and elbows? How to stabilize them?