Most Important Chest Stretches to Correct Forward Rounded Shoulders and Pinched Nerve - Dr Mandell

Looking down for long hours on the computer, texting on phone, or being in a sedentary position when sitting or driving, will cause the head to shift forward and will round the shoulders forward. This causes the pectoralis minor/ chest muscle to become shortened and contracted. The plexus of nerves that form from the neck region runs directly under this muscle commonly compressing on these nerves that cause pain, numbness, tingling, and weakness to the neck, chest, shoulders, arms, and hand regions. There are several stretching exercises that I will review that you can do at home, that will help correct your poor posture and take away the pain.

[@nomadinuk]

You saved many lives doctor.I am your biggest fan, and I was nobody's fan so far

[@norricdaoc8746]

I just FINALLY found out that the major cause of the short head bicep tendonitis that has been torturing me for 3 years while running was the pectoralis minor being hard as a rock. As in so tight the massuse couldn't even get to the knots underneath. These stretches jive with the ones I was told to do, plus a lacrosse ball . Very good demos on doing them right.

[@Daniel-es6dm]

Wow I thank God , your Mother & Father for giving such a blessing to humanity, Doc here's your flowers while you live , I honor your great work !👏🖒✊👑💐

[@wingspan507]

Thanks so much! I started doing an eliptical machine with arm levers a few months ago and began to experience soreness in my neck and shoulder and even tingling. I also play the guitar which can affect my posture. I woke up this morning in pain and decided to do something about it. That's when I came across your simple and clear video. I did all the exercises and have felt immediate relief. I will do them daily and subscribe to your channel. I greatly appreciate this video and look forward to the next. You have a great day too!

[@aviwys9847]

This guy is good. His confidence is very helpful.

[@liorabrahampt526]

Great advise for stretches! The only problem I have is leaning into the door for pec stretches with full body weight. The stretch should be controlled by leaning in via the legs. Bend one knee through the door as you descend into the stretch and it's more controlled. Leaning in with full body weight can strain/hurt and damage the anterior glenohumeral capsule as it can cause force. Otherwise great video, thanks!

[@motivationaldoc]

Thanks for your input👍🏻

[@mohithreddy3387]

There are many components to neck hump fix. One resource I found which succeeds in merging these is the Neck Mender Blueprint (check it out on google) definately the no.1 resource that I have ever heard of. look at the awesome information.

[@WesXvlog]

I went to the hospital for the tingles in my arm... They didn't know what was going on... now I figured out that is my poor posture.. Thank you.. Plz post more vids

[@susanashton1290]

You are a true healer giving your advice and help for free. You are my first 'go to' to watch videos when l have a problem Thankyou so much

[@CypheRRzz]

Best video I could find on the subject. This is a life saver for my pec minor strain. Thank you Dr Mandell!

[@johnfun6305]

It helps me recover from my disc prolapse, thank you for sharing your knowledge to us who are helpless, during this time when we are having pain. Thanks be to Jesus Christ who is there always guiding us.More blessings to you sir.

[@TheZainy09]

May God bless you sir. I have improved from my injuries after practicing exercises watching your videos. Thank you

[@MrKarlofinkers]

This saved my life. You are my hero.

[@kaleajit4793]

♥ Wow Broo ! That's oassm ..!

[@pierresstargirl]

I'm so envious of his posture haha. Thanks for these exercises!

[@infinitebeing5884]

Hi Doc! All you do is greatly appreciated! I am working on my posture with resistance band training and of course learning from your videos. Just thought I'd share in case this can help someone.

[@revenueguru1]

Can't thank you enough doctor. What a difference you ae making...

[@707SonomaComa]

Great stretching technique. I like foing the second stretch when laying on the ground.

[@zureyaodula5348]

That first door stretch saved my life.

[@user-gs4ju9jz1o]

Thanks there were great exercises

[@Specialboredom]

i was born with much muscle imbalances it really sucks. Im going to die really soon to. But once again doing your exercises i get closer to my self. I look in the mirror and see my true self Thanks for that! That makes me so proud , i can die happy

[@skittehu1105]

I have the same problem. As a child I always overused my right side which caused my left side to weaken. This has caused me many problems such as a pelvic tilt, forward head posture, tight back muscles and always pain on the right side of my body. I have lived with this for years but stretches changed my life. I started doing stretches 2 days ago and I have a good posture already. Its all about being consistent.

[@jeepers10710]

Are you still alive ?

[@sachinsuryawanshi4388]

I want to thank you Dr, it's great I was lucky to get known the exercise for knee pain, I am a young guy, I do regular exercise and try to be fit, I had severe pain in my knees ,I didn't knew the reason, but the exercises I tried, and am 100% OK and I try all of your advices. thank doc you are just amazing.

[@l.g.a.8930]

Excellent information and well explained and demonstrated. One of the best videos, Dr. Mandell.

[@danielle2066]

Very informative I love your delivery. This info is complex and when you present it the way you do it keeps my attention thank you so much!!!

[@kennaaabebe309]

You are amazing doctor. God bless you

[@runthomas]

these are really good stretches...i have terrible posture and am going to do these every day...thanks so much

[@alexisaac1554]

Thank you you ledgend sir from uk blessings to you. And have a good day.

[@JH-lz4ky]

This is what I was looking for. Many thanks, subbed.

[@TinekeWilliams]

I got a shock walking past a shop window and saw me walking with my neck forward. Watching these exercises carefully

[@audreydesierto7548]

Thank you doctor hoping someday we meet, im from philippines. Everytime that i feel pain in my neck and shoulders i always check to you tube to watch your videos😊

[@ernier2007]

Dr. You’re a game changer. I’ve had so much pain in my chest and back area and these stretches have relieved so much tension in a matter of minutes. Can I do these daily?

[@thesoakers3216]

Fantastic! These stretches helped me immediately. My arm has going numb lately from 15 years of doing deep tissue massage. thank you.

[@abdullahbander9631]

God bless Dr thnk u so much

[@sullivan1952]

Always such good sensible stuff with this fella, and it works, well done sir.

[@kmbhavyabhavya4634]

Sir u r really great sir

[@lrasconjr]

God bless you 🙏🏼

[@derickandrade7977]

Stretches start at 2:36

[@NaveenKolambage]

I had to go to the doctor, and he couldn't say what exacly caused the pain - he checked my heart and was nothing wrong with it, i can see what exactly happened to me as shown in the video, My poor posture is creating my chest muscles strain (pec stuff) and I was also feeling some dizziness probably because of how painful it is, I can feel the pain when I do these exercises and i think this will fix all of my problems, and I am getting a new desk and chair for my work as well

[@Martin-4D]

thanks again, your work is appreciated

[@motivationaldoc]

Your welcome

[@debbieb4755]

Hi Deborah here, thanks a lot for reminding me to stretch. I've been sitting on a wheelchair for approximately six years standing when I can. I was diagnosed with primary progressive MS. It seems that everyone chalks up every stiffness or lack of movement to MS which is not the case I believe. If you have any experience or knowledge or motivation for me to absorb bring it on I'm ready to get up.

[@motivationaldoc]

A positive mind can overcome any disease. Continue to persevere and stay as active as possible even in a sitting position. The more progressively you can use the muscles the more the muscles will talk to the brain and ideally all will function better. It is good that you do arise from your wheelchair to isolate and use other muscles in the lower extremities. A good massage therapist can be very effective while doing resistive progressive exercises throughout the body. Nutrition is important, juice if all possible lots of greens and great antioxidants. Keeping a strong immune system is most important. If there's anything else I may help you with in the future please call upon me.😊

[@maxlaval4419]

Thanks great video and right on the point

[@motivationaldoc]

Great job! Feel free to share my videos. Have a great weekend.

[@snapbas4617]

Thank you so much Doc. It has helped me a lot!!!!

[@dr.Aslam.Shaikh.]

Very useful streches. I am ayurvedic doctor. I use these streches for patient's

[@ze-tomonteiro9375]

Good night from Portugal! I'm doing P4P exercises (chest and abs) and also I have rounded shoulders. Will doing these exercises everyday will fix my posture even doing bodyweight exercises every other day (P4P)? Hope you answer :) Keep up the good work on your channel!

[@missUn1verse81]

Thank you Doctor Alan.

[@Seethwin]

great videos! thank you!

[@01keepurheadup]

Thank you Doctor.

[@sarama4153]

Tysm!!

[@gessed]

Thank you. That was very well very well done.

[@Zelubow]

GREAT stuff doc!

[@letterhead2045]

Excellent as always thank you Dr Alan. Aware of the brachial plexus after yesterday's video and more so now.

[@motivationaldoc]

Good Job! Hope your Sunday is as beautiful as you. 😊

[@letterhead2045]

motivationaldoc xxx

[@Acode7940]

Thank you so much. So helpful!

[@zouzou6424]

Excellent

[@KECE47]

Thank you My arms recently have been falling asleep when I'm sleeping 4 months now and not one day and night that my entire arms don't fall asleep I'm starting this tomorrow and I'm hoping for the best

[@Edwardegraham]

Yup! You just nailed it Dr Mandell. Im thinking though, that i might want to do this with the core-work on the mat, supine, using gravity for the pnf.

[@luyzqint3760]

Thanks for sharing your knowledge!

[@TUMALGIRL]

thank you Dr

[@Hussain-Abdulaziz]

Dr. You videos help me a lot in fixing a lot of my muscles problems, specially this one, I have bad headache I visited a lot of clinics but no benefit. I started 2 years ago doing a lot of your experiences. And my muscles start moving one by one from neck, shoulder, back and lower back then legs. Specially left side. I have good progress but still I don’t know what I should do to fix the problem completely. Hussain from Saudia Arabia.

[@braedenbachmann]

Sir, You´re the best!!

[@HeavyMentalArt]

Hey doc thanks for making these vids! When i try to do the door stretch it makes my posterior shoulder pain worse on my right side but it feels a little better after.

[@Virtual-Media]

Always warm up your shoulders and other muscles before stretching to avoid injury or worsening an existing one. Doing arm extended small circle rotations is a great exercise for warming up the shoulder area.

[@dar540]

I would agree for fascia release but not so much for stretches ....most stretches should be done cold if it is to fix a chronic issue. By doing it cold you can accurately measure your progress as well. Warming up tissue won't give you an accurate representation of what's going on as you go through the stretches.

[@qtangb]

thanks for your helpful video, subcribed

[@polg0003]

your the best. thank you

[@pamelamutsaerts1037]

That's great! Thanks so much.

[@CloudminS2]

nice video! thanks for all

[@aminah761]

😊😊 make it a great day☀

[@prasen96]

Thank you Doctor

[@sandrabrown6326]

thank you so much very helpful.

[@MrBanicaAlex]

Thanks a lot! Very useful :)

[@motivationaldoc]

Welcome my friend

[@sarasitton8445]

motivationaldoc in a wheelchai. I have trapped nerve in my right shoulder, causing me a lot of problems.Its beginning to hurt on my left . Any suggestions? Please hełp!

[@gaganonyoutube]

Thanks doctor

[@tabmax22]

Can/Should I still continue driving with this particular injury or will that aggrevate it?

[@mohda1668]

Thank you doc ❤️

[@SnakeC666]

Great content, thank you :)

[@motivationaldoc]

Thanks Snake

[@dinah231]

Yes,he is very very good.Dr mandell,i think your an extrordinary fine man for putting these video,s out.thank you ,its greatly appreciated.

[@serenalite]

THANK YOU!

[@richardb5730]

Hi there Dr Mandell! How many of the chest exercises against the door frame should you do and for how long?

[@mariamariyam513]

i am 56 can i do these streches shown in your videos n will helpful for me i have neck pain n lower back ful find problem in sitting standing

[@kevinbarry1888]

Thanks very much for these exercises, Doc, they are extremely helpful & I can feel the benefits from them already. Have a question; how closely connected would the hunched, rounded shoulders & back have with suppressing the diaphragm & getting a full breath? Thanks again.

[@2300missy]

Excellent Doc My Rounded Back Comes From Age. I Am Doing Stretches It Seems To help I Also Bought A Bra With A Back Cross- Over I Think Helping 💕💕

[@AndrewHedlund100]

Omg this is my problem it’s been plaguing me.

[@Bramandin]

I tried many exercises, none worked as well as these (first and third in particular)

[@sadiqhussain9338]

Many Thanks.,

[@shashanksharma5583]

Chacha ek no

[@RockyHaggard]

Thank you for the video. I suspect poor posture is to blame from my neck and shoulder pain. How often should one do these exercises? Twice a day, once every other day?

[@ScottSkywalker]

Any tips on what to do if I cannot even get my arms against the wall with my back against the wall? I can jsut barley get my elbows to touch, but my forearms and hands are inches out form the wall. Thank you

[@dar540]

This was years ago but if you really want to improve this issue I can help you out.

[@lrasconjr]

Amazing! Seeing results instantly! Thank you doc!!!

[@cheniseunknown8352]

Any relation to Howie Mandel? :) Thanks so much for this video my romboid muscle kills me every day very intense pain on the left side now it has spread to my pec muscle ugh terrible I will be doing these stretches thanks again :)

[@traviscarver4708]

Speeriacle familyfun How are you since beginning these exercises?

[@sulpiciomoslarez915]

thnx doc.

[@timorang1117]

very good

[@benjvaldez1313]

it's a very simple exercise but it hurts, I feel my muscles are being pulled. I can't believe i'm trying this with my martial arts training but I think it works

[@nesendil]

Hi Doc. thanks for sharing great work. I have been working @office and have rounded shoulder unless I practice crossfit full body three times a week. I was plannig to have a back adjustment. I've decided to repeat the strecthing you have shown in the video. Do you advise first thry these streching exercises before having a back adjustment? How often and how long should I try to see a progress. Thanks again.

[@motivationaldoc]

Yes I would give it several weeks and do the exercises first.

[@nesendil]

Thanks shall try it

[@noellekalombo7431]

I love it👍🏻👍🏻👏🏼👏🏼

[@sadikshyapandey7756]

Please kindly make a video regarding how can we change our lifestyle specially while working on desk like studying, using laptops to prevent upper crust and rounded shoulder

[@sharonthorne6451]

I have intracostal inflamation in the rib, which causes me pain near my heart. Will these stretches make it worse? I get pain just with brisk walking, bending, or lifting light objects.

[@lamyaabenkirane2647]

Dr Mandel how long do you think it can take one having had a frozen shoulder and trigenics cure to stop feeling pain at any movement ? Thank you so much for your videos. They are extremely appealing!

[@lindaford6115]

you are the best

[@shadowslayer7574]

I felt tingling down both my arms after 1 stretch. I think i found my problem. 4 years i was doing neck and shoulder stretches still pain in that shoulder.

[@paulflintstones3580]

Hi Doc been suffering from neck pain radiating down into my shoulders . With tight chest pains could be please send me best exercises

[@kacperkubiak2995]

You are a goddamn godsend

[@moondoddler6345]

Your videos are the best I've seen so far. Thank You for sharing. I can barely get my hands together. My arms can't even go up my back or even down it to scratch or clean it .. without using devices... Not sure why or how this has happened. How far should I go doing these exercise. on a pain scale of 1-10 I don't want to get the most benefit from allot of the exercises and want to be sure I'm not overdoing it. Do you suggest cold or heat or anything like that after exercises .

[@elisabethbodeau8516]

How does it know exactly the video I need? 🤣💋😍

[@lologames651]

dr mandall please tell me if posture support can help me i have execiv forward head posture and rounded shoulders and i m a secretry

[@motivationaldoc]

Don't like supports, makes the condition weaker