How to Fix Rounded Shoulders - Science Based Routine (21 Studies)

How to Fix Rounded Shoulders! Ab evidence-based approach.
There is a simple way to fix rounded shoulders if you avoid all the internet BS and go right to the source, which is the scientific literature on that topic. In this video, I present a posture correction program based on the results of 21 studies that dealt with rounded shoulders effectively.
About the video:
Fixing Rounded Shoulders starts first with understanding the real cause of this issue. The major problem when trying to correct posture is to jump right to the millions of solutions that can be found on the internet, before first understanding the nature of the problem.
Understanding a problem comes always before fixing it. For this
reason, this video is divided into 3 important chapters:
- First, clear the mist around posture correction exercises for rounded shoulders and the cause of this condition.
- Then explain the real cause of rounded shoulders
- And finally, present an easy-to-follow 5-step posture correction program based on the results of 21 studies.
📌 Posture Correction Program for Rounded Shoulders (photos & presentation):
www.yiannischristoulas.com/fi...
📢 About the FREE Postural Assessment Guide:
Hey everyone! For the past two years, I've provided the postural assessment guide for free to more than 4000 of you! It's now (SEP 2023) time to take it down and work toward updating this content in the future. Thank you for being a part of this. Your support and understanding mean a lot!
🎥 How to fix Forward Head (video):
• How to FIX Forward Hea...
🎥 How to fix Hyperkyphosis (video):
• Fix Hunchback Posture ...
📑 Video content:
00:00 - Intro
01:00 - The 2 big misconceptions that will mislead you
04:48 - The 5-step posture correction program to Fix Rounded Shoulders
References:
pubmed.ncbi.nlm.nih.gov/30928...
pubmed.ncbi.nlm.nih.gov/21849...
pubmed.ncbi.nlm.nih.gov/30777...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/25467...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/20371....
pubmed.ncbi.nlm.nih.gov/34151...
www.ncbi.nlm.nih.gov/pmc/arti....
pubmed.ncbi.nlm.nih.gov/26028...
pubmed.ncbi.nlm.nih.gov/31013...
pubmed.ncbi.nlm.nih.gov/23053...
www.bmj.com/content/344/bmj.e787
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/11831...
pubmed.ncbi.nlm.nih.gov/25556....
www.ncbi.nlm.nih.gov/pmc/arti...
Music:
/ @yiannischristoulas

[@franciscomunozcarvajal9839]

Your method of explaining scientific research papers is gold. Never change, you are a great scientific comunicator

[@YiannisChristoulas]

Wow! Big thanks! Love sharing this info with you!

[@ppitkama]

Your way of presenting logic gels with mine 100%. You have a talent! Thanks for the video and I hope you’ll continue making lots more. 💪

[@josephmancuso6521]

Dude this is an amazingly well crafted video. I appreciate you.

[@JoeGoldberg1991]

Gonna need to start fixing mine tbh, the more muscle growth progression I get on my shoulders from my strength training the more obvious they're leaning forward.

[@ahmetrdvan2643]

great presentation, this is the most helpful video I watched so far about this topic

[@SallyMiller-ou4sq]

This was awesome! Thank you so much for taking the time to make such a thorough video!

[@bidkarsalazar626]

Great video, my friend. Thank you for your great content

[@malekkacem8319]

Amazing video, very clear and straight to the point with all the needed information! Thank you Yiannis!

[@YiannisChristoulas]

Thanks for the support! I'm glad you found this presentation helpful and clear.

[@Malte-fw2zz]

The most overlooked part of this whole problem is that you should never do these exercises if your shoulders are not aligned in the first place. Look, if you start doing this exercises when your shoulders are rounded, it will just aggravate that position further. You must first be able to put your shoulders in a neutral position BEFORE you do these exercises!

[@billcarsonasmr5022]

So how to align em ?

[@schokobananen_]

are u talking about uneven shoulder exercises?

[@ESamsung-rl4ie]

😊doin nothing is the worse. Atleast do strengten exercises is help to minimize the ack. exercises that help me alot is TYW, superman exrcse and world greates streatch. Now i adding yoga also help me alot with my back flexibility

[@LeafyPeels]

Did you watch the video? That’s what step 1 is. Ensure you have the range of motion required to do the rest of the steps.

[@hs-qx5hv]

Absolutely correct. This is why you should not be watching fitness channels as a substitute for physiotherapy. Many exercises recommended would fuck up somebody who's shoulder are aligned wrong. All you will do is further aggravate your pain.

[@marianacabral8659]

What an excellent video. Wow! So thorough, evidence-based, well structures, well explained. Keep this up and KZbin will be yours!

[@YiannisChristoulas]

This comment is so motivating! Thanks for the support, cheers!

[@Example80085]

Thank you very much for providing this quality information. I'm so glad that I found this channel!

[@YiannisChristoulas]

Thanks for joining my channel! I'm glad you found this helpful!

[@vmjcross]

Congratulations on your KZbin award!

[@Henry-pc4bf]

Always happy to see a new video in my sub box. Thank you for your work!

[@YiannisChristoulas]

Thanks Henry!

[@ec9780]

Thank you so much. Just what I'm looking for🎉🎉🎉

[@betweenearthandsky4091]

Thank you kindly for taking the time to make this program for us, I will begin applying it today and moving forward.

[@YiannisChristoulas]

You're welcome! Good luck with your posture improvement.

[@bones99999]

That is the best description I hVe heard about posture and the reasons for it. I'll try this out. Thanks.

[@YiannisChristoulas]

Thank you so much for this comment! You made my day!

[@ahmetselim4808]

The best teacher I've ever seen

[@IluminexOo]

Hey, Welcome Back! awesome Video, Thanks alot! Do you plan to do a video about pelvic tilt ? or got some Tipps how i can fix it ?

[@brandonbowers3703]

love seeing you posting again!

[@YiannisChristoulas]

Thanks for the support!

[@iseedrunkpeople00]

I love this channel. I appreciate you Yiannis.

[@YiannisChristoulas]

I'm glad you like my channel and I appreciate your comment

[@lurklingX]

EXCELLENT. i made notes in my phone, with painstaking screenshots, so i can work directly from that as i move to correct this. thank you!! there is also another channel that talked about winged scapula and how that might need a correction (potentially before these) as well.

[@DePistolero]

reference to the studies made me subscribe, fantastic work !!! Keep it up.!!!

[@YiannisChristoulas]

Glad to see that someone paid attention to that! More great content on the way!

[@Veterans2009]

Why did not I know your channel many years ago bro. Thank you so much

[@patmull1]

That seems like one of the best collection of exercises for this issue. Looking forward to incorporate these in my routine.

[@YiannisChristoulas]

Awesome! Hope they work wonders for you.

[@dariadari3370]

Hello, happy to see you back. I managed to achieve split thanks to your tips, thank you 😊

[@YiannisChristoulas]

It's so nice to hear this! Keep it up!

[@DrUHira]

Thank you Yiannis! Your video came up in my YT feed. Had been feeling hopeless as there has been little relief since a month of going for physical therapy. And my line of work (dentist) worsens my posture. I have been doing these with much relief. And now am more aware of my posture during work times. A huge thanks to you. 🙏🙏

[@YiannisChristoulas]

It feels so rewarding to hear that you found relief with what I presented here. I appreciate you sharing your experience. Best wishes on your journey!

[@lotbetancort7512]

Best video ever. Thank you

[@krist894]

Thank you so much Yannis!!!! You are awesome! ......but you must create a follow along program:) Please! please! I trust your explanation regarding to science. But need a easy at home follow along training program regarding to bad posture. So that I can make these day-to day and improve my posture! It would be such a big help everybody, not just for me! I am sure people would love it! Bad posture is having biggest impact to our body nowadays!

[@profie24]

Wow, straight to the point

[@s.p.7606]

Άψογο βιντεο . Εισαι σωστός επαγγελματίας. 😊

[@yugi9710]

Hey Yiannis thanks a lot for the video, just wondering is there some alternatives for the 2 exercises but without a bench, is it ok to do them on the floor or with a resistance band like face pulls?

[@jrg305]

You should be promoted way more than most of the fitness people on the internet. I have bachelors and masters in kinesiology, worked as a trainer 7 years, and I still learn a lot from your videos. You're also cute, very fit, and have an accent. So something is off with the algorithm.

[@YiannisChristoulas]

Thanks for the support I appreciate it 💪

[@MukulKumawat-gg7gb]

I search many videos but not gate advices for fix the shoulder posture but your advises is really good and help full Tnx brother for giving best advices, love from India🇮🇳❤

[@BrettGilmour]

Fantastic video. The information is presented in a nice sequence and with actionable steps.

[@YiannisChristoulas]

Thanks! I'm glad you found the video helpful!

[@harresmessi8078]

Very good and scientific explanation

[@Memore18]

This is great tips thanks for the video

[@YiannisChristoulas]

You're welcome! I'm glad you found the tips helpful.

[@TrainforLifeOutdoor]

Congrats Coach Ioannis 🙏the

[@annchristensen4035]

Fabulous content. Thank you for posting.

[@YiannisChristoulas]

Glad you enjoyed it! Thanks for the support!

[@islamgouasmia5762]

Hey! Did it help? How did it go?

[@AliAhmed-ww2ub]

You really explained it very well detailed thanks for that I got a lot from you today I have had this problem for a decade now and I hope I fix it with these exercises

[@YiannisChristoulas]

So glad it was helpful! Wishing you the best with the exercises

[@sebytro]

My left shoulder blade is slightly rotated in a way that the shoulder is pushed forward. This makes me look very uneven from the left side and it's been a pain to my self confidence for a long time. Physiotherapy only helped me realize how much some exercises hurt, but outside of it I never did anything to correct it. I like your point about being aware of this and adjusting our posture with reminders throughout the day. This, along with the other exercises that you mentioned, will be my daily routine from now on.

[@AhmedMohamed-wu8dp]

I was waiting for this video from along time , thanks

[@YiannisChristoulas]

💪

[@islamgouasmia5762]

Did it work brother? Did you fix the problem?

[@NoOne-rl8cy]

I'm glad to have found this Channel. Just 2 days and I'm already seeing the difference. Still can't believe that this channel is not growing because of the Name.

[@YiannisChristoulas]

Thanks for sharing your experience, my friend! I really appreciate your support. I agree the growth of the channel might be a bit slow, but what can someone do. I hope it reaches more and more people over time.

[@Purple_DragonFruit]

The best!

[@yuzon0224]

Very good insights on good posture i alwyas have bad posture more than good posture. Good posture way way better and healthier, thanks!

[@ramrambhai00]

Best. Video❤

[@EnjoyPlantPower]

Great video 👌

[@isaacong77]

This deserves more views. I love how you included a detailed description of the exercises with rest times and progression and progression criteria of these exercises on your website 💯👍 Btw can these exercises be done daily? Thanks Yiannis :)

[@YiannisChristoulas]

Thank you Isaac I appreciate it! Yes you can do them daily 💪

[@patmull1]

Love this but I miss important info about when I should move to the next stage.

[@squebler]

Thanks, I hope this works. I've tried various youtuber's advices over the years, and haven't had very much improvement. I also tried to consult a couple physical therapists, but they didn't seem to have time for me, and didn't have me convinced they knew how to fix the problem. I feel like most PTs can only do basic routine stuff for the common major issues that most of the clients are there for. I also want to say, while I'm generally a fan and subscriber of Athlean-X, their videos often leave me with questions, and don't seem to exhibit the deeper understanding and clarity that this video does. But we'll see.

[@islamgouasmia5762]

Any updates? Im basically in the same situation. Did this help? Or did you find something else that did?

[@squebler]

@@islamgouasmia5762 No. I tried one day and felt like a really good workout, but over did it, was sore for days, anf then never got back to it, lol. I intend to get back to it one day. Good luck.

[@nicolascastiglione5252]

Excelente!!!!!

[@user-oz9kw7or3p]

Yiannis, thanks a lot for your great series on correcting posture! Your videos are absolutely a gift! Are you are going to make a video on lumbar lordosis and anterior pelvic tilt? and anything else connected with bad posture?

[@YiannisChristoulas]

Thanks for the support, I put a lot of effort into those videos and it really means something to see that they are helpful. Yes, it makes sense that I do a video on anterior pelvic tilt at some point. The next video on posture is ''how to properly sit during office work: the real way''

[@user-oz9kw7or3p]

@@YiannisChristoulas Thanks a lot, looking forward for new videos from you!

[@learner3481]

Thank you

[@TheCourtJester1956]

I agree with nearly everything you said, however simply being mindful of your posture isn't going to do half as much as training the required muscles consistently under increasing resistance and /or time under tension. Posture needs to become something that you aren't aware of on a conscious level, and is instead an innate pattern of movement that is a result of the required muscles being strong enough to perform their tasks without fatiguing. This comes from using these muscles and learning how to control them, which is best achieved through isolation and compound lift, like the exercises for the lower trap you mentioned, but also the good old fashioned barbell row (or variation). In short I really think you need to focus on strengthening the muscles as well.

[@saratripp3625]

These are the exact exercises my physical therapist showed me 👍👍👍

[@Kickboxer7267]

Very good video, thank you

[@YiannisChristoulas]

😁

[@Vovas1234]

Супер видео. Спасибо большое!

[@danyalsultani3480]

Thank you for this excellent video Yannis. What would you recommend for someone who is completely unable to complete a single rep of the 125deg arm abduction due to tightness?

[@BM-wo6wf]

Yiannis, can you do a similar video for the hip and lower back, on how to train on keeping it in neutral position. The conventional wisdom is to strengthen the glutes and hip muscles but I'm sure you have other opinions. Thank your great informative videos.

[@zlibogdan]

Any tips or special exercises to recover range of motion on external rotation after a frozen shoulder?

[@munaqalib8404]

Very informative 👏 👌

[@YiannisChristoulas]

I'm glad you found it helpful 🙏

[@fatfingersman]

indeed

[@betweenearthandsky4091]

It would be great if you did a video with only the exercises with the correct timing so we can simply follow along

[@spp0800188]

Great work! How many times a week do we need it, ideally? ( I sit at desk about 10 hours/ day )

[@mrlighthouse2402]

Watched this. Had to subscribe and boost the algorithm as I was surprised this videos wasn't top result for Google.

[@catsonbebop]

Thank you for the video i'm sure it helps curing rounded shoulders and tight chest muscles but can it cure my popping and clicking shoulders? You might say it's natural clicking like sounds can be happen but it hurts too.

[@szyszak9424]

good video, but upper traps are as important as SA and lower traps, they also create upward rotation and posterior tilt of scap

[@Haukel]

I am surprised that science based tips are so rare regarding posture correction. Its so popular in bodybuilding, but i guess it will carry over to posture correction soon. Thanks for the video Yiannis :) Will there be a video for fixing anterior pelvic tilt in the future?

[@YiannisChristoulas]

Thanks for the feedback! The "fix anterior pelvic tilt" video is on the list; however, I wonder when I'll make time to do it. Hope to do it soon

[@Crimov]

On another spectrum, looking downward on a screen is also something you should correct. I've have way less neck pain and bad posture since I put my screens something like 20cm higher.

[@gonkula]

My second most expected video, can't thank you enough Yannis! In your W to neutral (modified wall angel?) what is meant by keeping the scapula steady? what does 'steady' mean with regards to the scapula?

[@3DSowner22]

Shoulders against the wall? That's my guess

[@SJFredrick]

Hi Yiannis, thank you for this video! What do you think about posture corrector back braces as a remedy for rounded shoulders?

[@YiannisChristoulas]

Thank you I appreciate it! My opinion on using braces to correct posture, is the same one with using elevators to lift your weights on a squat. ☺️ Not a fan

[@benbechor6838]

👋Can I do the Arm Abduction 7:58 standing up? Because I don't have this spacial bed. Thank you! ❤Great video!

[@lesliesimonds6952]

Do you have any suggestions for scapular winging?

[@jackezback3293]

But basically what you showed is Static stretching for your pectoral muscles + Strengthening your external rotators ? Thanks for your videos , looks clean

[@Borntooearly]

How long do I spend on step 1 before moving to step 2? What gives me signal I am ready to move on to postural awareness? Thank you for a great video

[@rbyrne2694]

Where can I find the postural guide so I can assess my body? I'm happy to purchase it.

[@karstenclaes9527]

I've wasted so many hours doing external rotations! So many sports doctors and kineseologists have told me to do them to elevate shoulder pain. As soon as I started doing trap exercises my pain of 2 years got better... I know rounded shoulders don't cause pain but that wasn't my problem, just weak muscles. Glad to see you posting regularly!

[@YiannisChristoulas]

Thank you Karsten!

[@gonkula]

btw, it's funny I've always had bad posture and I always hated doing YTWI exercises (or Y and T as mentioned here) and recently due to a long standing rotator cuff issue, just 3 days before this video, I started doing a new set of exercises recommended by my physio and it's starting to show improvements. The physio thought the issue was mechanical rubbing of the scapula on the rotator cuff tendon leading to pain/inflammation.

[@karstenclaes9527]

@@gonkula Good to hear you were able to get rid off the pain!

[@tomkrings2607]

@@gonkulaWhat kind of exercise was he showing you?

[@arissmarnakis4901]

Thank you yianni, I have one question, are sleeping positions influencing rounded shoulder formation? E.g. when I sleep to the side I always feel as is the shoulders are pushed to the front. Ty

[@awhfit]

How about scapular winging, got any difference with these exercises in the video?

[@arminsanladerer3931]

Hey, Do I have to master step 2 to start with step 3? I guess if I cant bring my scapula to the right Position in the strengh exercises they are not yet helpfull!? Am I correct? Think this question would help more people by doing the Programm correct. I trained my rounded shoulders 6 months in the BS KZbin way. Didn't work! Thanks for your Video. I hope this will finaly help. Greetings from Germany

[@ravon1982]

I'll be back here in 2 months to update on my progress, am starting today

[@lolipoppz]

Lmk pls!!! Good luck!

[@fawzisarsor2295]

Update?

[@ravon1982]

my posture is much better even after a month. my back muscles where lacking compared to my cheat.am doing a lot of pulling movements and it seems to be working. My problem was my ac joint was clicks and my collarbone was clicking. just by doing a lot of back exercises its slowly getting better. I would say 2 more months and I will be much better off. hope this help @@fawzisarsor2295

[@florinacovaci8703]

Hi Yianis! I wonder if you have seen any studies in regards to using a postural support harness? Would that do harm or good? I have terrible posture at work so maybe wearing one would help me reduce my total slouch-time so that my muscles get less used to that?

[@keyylarr66]

What u think about scalpula pushes

[@terribohn7588]

How often should I perform these exercises? I started today.

[@leonardofranciulli4411]

Can i do this routine (stretching..Exercises..) everyday ?

[@zubairasifdar164]

Who else fixed their posture when they saw the thumbnail

[@Haukel]

​ @Yiannis Christoulas the link to the correction program is not working anymore

[@reyanrafiqpir2058]

Make video on winged scapula please

[@YiannisChristoulas]

Hmm that’s a possible next on for the posture series

[@MrPlant597]

When should I do these exercises? Before a workout as a warm up? After? On rest days?

[@schroederluck7984]

Would like to have seen the breathing and ribcage components of this addressed. These exercises just address the symptoms of a depressed ribcage and inability to get full diaphragmatic breaths. Doing these exercises will not fix the root cause of the issue for most individuals. The rounding of the shoulders also is accompanied by a misaligned pelvis almost always, usually in the form of an anterior tilt + left AIC pattern.

[@aristeidiskefalogiannis5298]

i have rounded shoulders on my right side specifically and when i try to pull back my slouders to normal position my clavicle sticks more out (without pain or a pop) and it just makes me wonder if thats normal from some tight muscles and is gonna be fixed if i fix my rounded shoulders or is it a completely different problem i should see oh and to mention that it causes anterior dislocation meaning that it pushes outwards from tha side of the sternum if i try to push my shoulder back and whan i am sleeping on the side it causes pain when i wake up

[@lindanestor7050]

How often should you do this exercises? Every day?

[@user-qo8xq9sw8e]

Здравствуй Янис! Перед упражнениями надо ли делать разогрев плечевых суставов?

[@stephenhayes5322]

I was able to do the exercises in step 1, but in step 2, in the W to neutral excercise, I'm unable to get my shoulders to stay on the wall with a neutral spine. My question is: Do I need to go back to keep practicing step 1 to get that range of motion BEFORE I start doing the rest of the steps, or do I just work on all of the steps and exercises the best I can and range of motion will come later?

[@crimsontrigger3632]

do you have any advice for sleeping with rounded shoulders that wouldn't flare up symptoms perhaps sleeping with a brace? i wish the few doctors i ever been to if any were half as educated as you. i been doing these practices randomly without even realizing it and i even had such thoughts regarding the functions and structures but my thoughts would often get dismissed as ''overthinking''. and all in my head' . due to personal ptsd and complicated background. that others tend to manipulate me word by word by, lack of access to proper healthcare forcing me to seek personal understanding and education elsewhere, that would further be categorized as 'obsessive '' and 'made up' when i bother to share my thoughts.. but it makes me wonder, whats wrong with wanting to be educated on anatomy? or wanting to learn about things to better improve the subjects on?.. what's wrong in doing that?........... listening to this and practicing these more routinely and other such proper content creators advice and educational content have greatly reduced my issues. and improved life in general. living in ignorance is torture. if only i had such access to knowledge a decade ago the people am around r more toxic then i realized, well it eventually made me pursue the path of psychology

[@hrb4877]

How many times a week is recommend to do this?

[@aarhuszeo]

I literally brute forced my way out of bad posture. I know a bit about anatomy, so I simply kept certain muscle groups contracted during my walks and whenever I sit down for work or studies. This basically forced my body to memorize and correct my posture. Are there any side effects I should be wary of, because I'm about to start with my shoulders…

[@squebler]

What if you only have a rounded shoulder on one side? My entire right side of my body is deformed; and I think it's a posture issue or something like that. I'm right handed. My right foot points outward a bit, by maybe like 7 degrees. The arch also seems a bit flat. The shin bone also seems aligned to that angle. But the knee and thigh are straight ahead. My right knee gets irritated and cool and wet feeling, when I run. The gaps around the knee cap seem larger/deeper than the left leg. The lower right rectus abdominus muscle is weirdly bulbous compared to the left side. My right side ribs seem like they come straight down, but my left side seem quite flared out by comparison. I suspect the rib cage on the right side is sort of curled in and forward a bit. My right side pec is a lot flatter and smaller than the left side. Of course, my right shoulder points forward, just like your video shows; and it makes me look a bit like a hunch back, from that side. My right colar bone seems a bit more curved and shorter, and sticking out a bit, in the middle. My right side of my face is a bit longer than the left, and my lips seem to curve down a bit on that side; especially from a 3/4 angle. Also, the right side of my face is like wider than the left side of my face. It's not that bad; I can still do stuff pretty normally; but it looks bad, and it does affect my ability to run for exercise. Also, I suspect it may be a major factor in my migraine problem.

[@hoangank9841]

Can i use this when only my left shoulder is forward

[@scottk1525]

I dunno... I feel like there are two different types of people with bad posture. Those that just stand with bad posture merely as a habit, and could easily stand with good posture vs those that have structural limitations or defects that make standing with good posture very difficult and uncomfortable. And for the latter group, "a few days" of standing with good posture doesn't accomplish much of anything, and doesn't make it any easier.

[@graefinzahl]

08:57 I can hold the neutral position in resting but if I move my arm eg to grab something the shoulder cames back foreward. Is there a specific tip to fix this?

[@arminsanladerer3931]

....and it would be great to hear how often I should do the specific exercises a week . Thanks