How to Fix Rounded Shoulders (GONE IN 4 STEPS!) | MIND PUMP

How to Fix Rounded Shoulders? Forward Shoulders & Upper Cross Syndrome gone in 4 steps!
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1. Chest Stretch
(5) Reps Each Side
(3) seconds back
(3) seconds forward
Switch
2. Scapular Shrug // Retraction
Pinch your shoulders back (NOT shrugging)
Keep your arms straight
10-12 Reps
3. Band Row
10-12 Reps
4. Straight Arm Pulldown (focus on scapular retraction)
**Activate the lats
Pull arms down to the sides
Pull your shoulders back and squeeze as hard as you can
Good posture
Engage your core
Squeeze back, hold
Do this regularly!! A little bit everyday.
10-15 mins per day
Rubber Banditz
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back pain athlean x posture exercises athleanx neck pain

[@meredithkiljan6398]

I had a massive ear infection for months that took 3 antibiotics steroids u name it and had vertigo the entire time. Because of that I started walking differently sleeping all over my arms crazy finally went away and I was left with messed up shoulders and neck. This helped!!! Thank you so much

[@cynthiaallen9201]

Love it when you guys talk about an issue like shoulder pronation on your podcast and then have a video on how to fix it. I'm definitely going to be adding this to my stretching routine.

[@ttstudios1787]

Really great video!!..Ive had some major back/tight neck issues from sitting down too long , been going to a chiropractor for the past 3 months and the pain has been on and off ..followed the 1st stretch (felt a small click on my shoulders/elbow)and felt immediate relief..also I think Ive been doing rows wrong all my whole life.lolz...This helped a lot ..Thank you so much for this.!!

[@dblmisterjokes2]

Really ? How long of commitment?

[@ABSCrunchFit28]

These are great! Thanks - I use these with my clients and they immediately feel the connection!

[@JoeySalinas12]

This dude has some great arms

[@sinatracann1591]

Nice, id also recommend to any one doing this to do hundreds and hundreds of reps of band pull aparts. My shoulders would just naturally feel more in the correct position

[@jr-gd4xg]

Ol.Z?GULL

[@jja0168]

Could you guys do a video about sleeping positions. I find i get sore in different positions and I'm sure it's not healthy for posture, shoulders, hips etc...

[@pjny21]

I second this

[@miaoren5132]

I forth this

[@brendank7465]

I fifth this.

[@DanishKhan-sj3mn]

I sixth this

[@claytonk9735]

I seventh this

[@Tarzan-77]

love it. Applies to everyone in todays world. Thank you MP!

[@jr-gd4xg]

9PM was

[@tumelo4526]

Jammonit man!😂😂 I was so bumbed before watching this episode. I got laid off today and I only started processing everything about 3 hours ago. This episode pulled me back out of my own head. Everything's going to be okay❤ JAMMONIT MAN!

[@5hifa]

this channel deserves at least 10 times the amount of subscribers. you give out amazing information

[@ryderb4444]

5hifa .

[@DDB-91]

This is due to tightness around/in the erectors of the Thoracic spine area, tightness in the pectorals, weakness of the rear delts, lower traps and possibly in some cases the Teres complex. Also, most people with shoulder pronation (rounded/forward shoulders) have some form of issue with the Hip flexors giving them, in most cases anterior pelvic tilt (pulling forward of the hips) giving an increased curve of the lower lumber which is down to having weak hamstrings/glutes compared to the frontal hip flexor/abs. More Posterior Deltoid and lower trap posterior work will vastly improve the pronation of the shoulders. Strengthening of the shoulder girdle and scapula retractors. Improving the strength/reducing tightness and weakness in the lower back, glutes and hamstrings whilst working on the hip flexors can improve the pelvic tilt. This is a common problem for dudes who do more pressing than pulling exercises, I'd recommend that rear delt, lower trap posture exercises are done daily and especially focused on after any days when you have done pressing. If you'd like an exact scientific explanation on this I'd highly recommend Jeff Cavaliere at Athlene X, the dude is super intelligent and literally knows everything lol

[@bgorley]

Any relation to Jeff, Vince?

[@aadiskywalker]

Yes! Jeff is the real deal 💪🏻and mind pump is also great.. Both are no BS channels

[@marshmellow8811]

Your recent podcast made me come to here! So many information from your podcast thank you!!

[@chadsacrey6274]

I have been doing a lot of there corrective exercises to fix my round shoulders. Its it normal to be a little sore in both shoulders right in the front and across the top towards the neck. I think its muscles releaseing the tension

[@MindPumpTV]

Yes but take it easy

[@greggartland8543]

Great presentation Thank you

[@fo978]

My man Sal. Looking great bud. Awesome video.

[@Chestroc]

Thanks Sal!

[@Brakzer]

i tried and it works thank you

[@lewiswootton1952]

Is the same pulling back of the shoulders recommended for renegade rows and other exercises that require a pulling motion? Completely agree with one of the previous comments, this channel deserves so much more attention than it gets as the information is so good!!!

[@paulnewhouse5126]

oh wow that first stretch just blow my mind and body :P crazy!! gotta sub now lol

[@gsfitnessnyc]

Although the focus was more so on people who have desk jobs, the forward shoulder tight pecs condition can also happen because of chest work that's not tempered with enough retractive posterior exercise. The lats insertion at the armpit gets pulled forward resulting in rounded upper back along with shortened pecs.

[@vaughny7258]

Thanks fot reps and time. Would doing 2 sets of each be too much? I do other work outs as well.

[@daniellebaer7166]

Thank you ! Very helpful advice 👌

[@dokigaming9864]

Thank you dude was looking for this

[@PabloArangoAp]

Thanks friends. Very useful stuff. 💪👍

[@GIUSEPPINA1946]

Congratulation I will you use your advice every day I have round shoulder that works a friend from Miami

[@nikhilpardeshi3970]

Can u make a video on the difference in ganing muscles by going to a gym and by doing only body workouts that do not involve any equioments. Positive and negative of both?

[@anthonycarrion18]

Why is sal looking fresh af!!!! Wonder what shoes he’s wearing lol

[@lw7654]

Not sure about that pec stretch. Stretching in that manner if not careful , won’t that mess up your shoulder capsule? It will rotate to the front? Athlean x has some really good chest stretches.

[@vaughny7258]

On the stretch of chest.. When i press should i press really hard? Or just to feel stretch more? I feel a little in my shoulder when i press wall hard .

[@AllatonceIvan]

Get ready to get delt with!

[@sonykj128]

I found a good compilation of videos that should help on Neck mender blueprint

[@kellymirabal3876]

I gotta get one of those rubber band things or get a Harley with paperhangers that would keep my shoulders in the right position.

[@kellymirabal3876]

Why do they not let me text paperhangers.?????

[@ardd8372]

İs it important to fix posture before we start building muscle?

[@requenz_]

Will try this. Hopefully this will work if I can do it a couple of times per week. thanks.

[@randallalderman2260]

Sal , can you suggest/demonstrate corrective exercises for "winged scapula" ?

[@zacd382]

Hello does this work if it’s only one of your shoulders is forward?

[@EverFlexx]

Killing it 💪🏻

[@doronuzan]

great. what do you think about scapular pull up?

[@candleankle1805]

When I feel hunched I just hit the barbell rows and I’m good.

[@michaelmcbride6428]

Is it normal for this to cause discomfort in everyday life? I’m a personal trainer and I’ve been really struggling with discomfort and a osteopath has told me I have upper cross syndrome

[@kellymirabal3876]

I either have to get one of those band things or invest in a Harley Davidson with apehangers

[@pjny21]

mad important!

[@robertvictory8391]

Can I still correct my rounded shoulders at 70+

[@MindPumpTV]

robert victory yes

[@seung-hyuncha1439]

back and down is a very bad position for the shoulder blades

[@carriehendricks8910]

👏🏼👏🏼🙌🏼awesome

[@shresthgupta1764]

to everyone who play guitar...you can get this. make sure to do some shoulder exercises after excessive guitar playing.

[@gliderc]

What bands are those Sal?

[@MindPumpTV]

gliderc Rubber Banditz. You can get them on our site Mindpumpmedia.com

[@swolebuddy7458]

I think to fix that, you need to work on your upper back and your rear deltoids.

[@rachkate76]

Poor interaction on comments.

[@matejchys]

i workout my back regularly why did i get forward shoulders

[@moe8442]

Tightness in the pec minor muscle is the most common cause for muscular guys... usually bodybuilders do not have weaknesses in their middle back and ability to pull shoulders back but the tightness in the chest makes the shoulders roll unintentionally. Keep stretching pec minor everyday and it will go away overtime + make sure to avoid rolling your shoulders frequently in your day.

[@zygimantaslapenas4341]

good demonstration, but...If you really want to fix rounded shoulders -strat from centre and never consider the shoulder without neck, scapula and rib cage, because it is ONE functional unit. Exercise, stretch and move a pattern not a single muscle. T-spine extension precedes scapula stability and shoulder mobility. So lay down on stomach and do crocodile breath and give rib cage back and work on T spine extension, rotation and side bending you can change rounded posture..but maybe I am wrong.

[@MegaJesse40]

Just do your rows and face pulls. No one does this.

[@ZeugirdorVin]

This guy has rounded shoulders...

[@danstafford5977]

Pulling on bands are Hocus Pocus... bands are used for physical therapy!

[@samgomez9942]

Yeah isn't this technically physical therapy tho?

[@user-ju7bc8lh1t]

How to copy Athlean X's video title - DONE IN 4 STEPS

[@flyn811]

Too Much explanation.

[@aaaa-vq1fp]

Rounded shoulder are from weak upper back, tight chest. strengthen trapezius, rhombus, rotator cuff. Stretch chest