Want to improve your rounded shoulder posture and eliminate shoulder pain at the same time? These three simple exercises will improve your tissue, loosen your muscles, and build lasting results.

Learn the three characteristics of rounded shoulder posture and how that structural dysfunction can lead to long-term shoulder pain and issues like bursitis, impingement, and rotator cuff problems.

Then follow this quick routine for a couple of weeks and relearn how to hold your good shoulder posture all day long effortlessly.

The only tools you will need are a convenient wall and a massage ball (or lacrosse or tennis ball) for the first exercise. You will start with improving your tissue pliability and lengthen muscles that control shoulder movement. Then we'll strengthen the muscles that create good posture and also address correlated dysfunctions like forward head posture and thoracic kyphosis.

Remember the cues and check your technique. For exercise three, keep the posterior scapular tilt in mind.

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IN THIS VIDEO

00:00 - Intro
00:55 - Characteristics of rounded shoulders
02:10 - Study #1: Head and shoulder posture affect scapular mechanics and muscle activity in overhead tasks
02:40 - Study #2: Prevalence of scapular dyskinesis in office workers with neck and scapular pain
03:45 - Our approach

The Exercises

04:20 - Pec Minor Release
07:05 - Wall Neck Side Bend
09:45 - Rounded Shoulders Reverser

15:09 - Next steps

RESOURCES AND LINKS MENTIONED

"Prevalence of scapular dyskinesis in office workers with neck and scapular pain" https://pubmed.ncbi.nlm.nih.gov/34927...

"Head and shoulder posture affect scapular mechanics and muscle activity in overhead tasks" https://pubmed.ncbi.nlm.nih.gov/20097...

Stretching WON'T Fix Forward Head Posture (But THESE Exercises Will!):    • Stretching WON’T Fix Forward Head Pos...  

Wake Up This HIDDEN Muscle to Fix Hunchback Posture (AKA Kyphosis):    • Wake Up This "Hidden" Muscle to Fix H...  

Shoulder Pain Solution: https://www.precisionmovement.coach/s... - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.