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Rounded shoulders are one of the most common postural problems that not only makes us look bad when standing but it compromises our bodies over time. In this video, I’m going to show you how to fix rounded shoulders in just 4 steps by attacking the problem with the right series of corrections. In order to get rid of round shoulders you will have to work on correcting joint issues, muscle weakness, muscle tightness and bad habits.
We start with the joint correction. Most of us would think that we likely have a problem with our shoulder joint if the issue is rounded shoulders but that isn’t exactly accurate. In fact, tightness and restriction in the mid back (thoracic spine) is a far more significant joint mobility issue that is causing the shoulders to assume a bad posture.
You can use things like a foam roller to try and correct this mobility issue but what is more effective and easier to implement is the simple drill shown in this video. All you have to do is lie face down on the floor and extend your arms up over your head at a 45 degree angle. Roll backwards to one side and let your arms stay high. This will not only rotate your thoracic spine but it will move it into extension and help you open up the restricted area. Do just a few turns to the left and right each day and you will quickly see your posture improve from just this alone.
Next, we have to deal with the muscle issues. Muscles involved in causing rounded shoulders are either tight or weak. The syndrome is called upper cross and it is one where the muscles of the pec minor, levator scar and upper traps get tight and short and need stretching while the rhomboids, subscapularis, serratus and lower traps get long and weak. Here we are going to first focus on those that need to be stretched.
The best two stretches are ones that you can do without any equipment. All you need is a doorway to position your body in and you are good to go. Stretch the subscapularis by putting your elbow inside the doorway and getting your arm into a position to throw a baseball. Rotate your body away from the elbow and you will feel a good stretch in the muscle deep inside your armpit and in the back of your arm. Hold for just 30-45 seconds and repeat a few times. Best results come from doing this just a few times per week on both arms.
The pec minor stretch can be seen described here. Be sure to also stretch it for 30-45 seconds a few times a week and before long you will find it easier than ever to get into the correct posture because you have freed up the tightnesses.
In order to be able to hold this proper position however, without thinking, you are going to have to strengthen the right muscles as well. Here are shown just two exercises that you can do with one inexpensive resistance band. The key is that they not only work the right muscles to fix the problem but they work them in the right combination with each other. The focus here should not be on doing lots of reps but rather fewer quality reps.
This whole routine for fixing your rounded shoulders should not take you more than just 5 minutes to perform. The key is going to be to be consistent with it. I tried to keep it really easy to follow and low in the requirement of equipment. Just a few times per week and 4 steps is all you need to start making the rounded shoulders you now have a distant memory.
If you are looking for a complete workout program that is designed by a physical therapist to not only give you great posture but help you to build serious athletic muscle in the process, head to and get one of the ATHLEAN-X Training Systems. Start training like an athlete so you can start feeling and looking like one in no time.
For more videos on how to fix anterior pelvic tilt and scapular winging along with other common postural imbalances, be sure to subscribe to our channel here on youtube at
24 comments
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I'm working on a joint right now…….rolling it for bed…..teehe!
Let's Go Brandon!
lol his tattoo is sideways now 😄
03:09 – 5 each side
05:38 – 30 seconds 5 each side
07:00 – 5 each side
08:13 – 20 quality reps
09:44 20 Quality Reps
Excellent info and steps to resolve the Rounded Shoulders
What if only one of my shoulder is rounded???
I did it for 5 minutes and I already feel better lol
Taping/suspending that ball to the back of the chair would be a great reminder
Great info
Excellent exercises, thnx for sharing
That floor exercise had my back clicking like mad, was really relieving thx
I feel like a genius lol I had an epiphany and realised all of this by myself I just have zero concept of excercise outside of Muay Tha trainingi (which I partly blame for my posture)
Perfect knowledge man, exact and perfectly easy to understand, most youtubers don't tell you what most people are doing wrong because I knew it was something I just didn't exactly know what
4:50…. The look on guy's 👀 face when dude wips out a marker & starts drawing on his chest LOL 😆
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Thank you sir.
I hope this works for me.
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I like that Jeff explains everything and that he uses his physical therapy experience into the exercises. Also that he is all natural and not on steroids. I highly recommend his videos. Jessy needs to shave that damn beard off though.
this is amazing because my left should rolls forward alot more than the right where when i lift weights my posture is wrong and this has been happening for 15 years.
I've been working in my posture for years. One of my shoulders is rolled forward and I have a winged scapula. I never found a solution but turns it it was a lot simpler than I was making it. Popping my neck to straighten my shoulder, pushing on it with my other hand, using the corner of a wall or door, standing as straight a as possible until I pulled muscles in my back. I think the door is gonna help a lot and the band to strengthen the back muscles after. It really isnt something you can force into place even over a long period of time. I realize that now after watching this video for the 2nd time.
I did these for 2 months & nothing fixed, looks like my habits are overtaking it 🙁
This is golden. I used to suffer with pain in my tmj, jaw and teeth when chewing food, my jaw muscles got super tight. Tension headaches. I went to the dentist but they found nothing wrong. I thought something was wrong with my teeth and jaw, but then I noticed that the tightness was coming from my back. So I started doing all these things consistently, and the pain is gone 90 % of it (I’m still doing this so it’ll probably get even better soon). Thank you thank you thank you