Скачать с ютуб How to Fix Rounded Shoulders (FOREVER!) в хорошем качестве

How to Fix Rounded Shoulders (FOREVER!)

If you want to know how to fix rounded shoulders forever, then you have come to the right place. In this video, I am going to show you exactly what we did to change Jesse’s bad posture and rounded shoulders to the good posture that he has now. If you follow what i lay out in this video, then you too can fix your rounded shoulders once and for all. The fix for rounded shoulders starts with a simple test. Standing normally, just stick your thumbs out and look down and see where they are pointing. If they are pointing towards each other, then it is a good indication that you need to work on your bad posture. Fix Rounded Shoulders - http://athleanx.com/x/fix-rounded-sho... Subscribe to this channel here - http://bit.ly/2b0coMW So how do we fix rounded shoulders forever? We start with joint mobility and not where you think. Instead of focusing on the shoulders at this point, we are going to work on mobilizing the thoracic spine. Restriction of the thoracic spine is a major contributor to rounded shoulders and bad posture and needs to be mobilized. To do this, you can perform the drill that Jesse is showing in the video where you 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 will move it into extension as well to help open up the restricted area. You can also lay on your back with a foam roller under your shoulder blades and a med ball on your chest. This extra weight will force your thoracic spine into extension over the foam roller. With rounded shoulders, you are likely suffering from something called upper cross syndrome where there are series of muscles that are tight and muscles that are weak. In our next step to fix this kyphosis, we need to address the muscles that are tight, namely, the pec minor and the subscapularis. The best way to stretch these muscles requires nothing but a doorway. The first stretch you can do to fix your rounded shoulders requires nothing but a doorway. You are going to want to put the front of your shoulder against the frame of the doorway and allow it to push your shoulder blade back. From here, retract the shoulder blades together and simply slide your hand up the door frame. The second stretch mimics the mechanics of a baseball pitcher throwing a ball, but will do a great job at stretching those tight muscles including the pec minor and the subscapularis. Perform both of these stretches for about 30-45 seconds, just a few times a day to help stretch these tight muscles and help to fix your bad posture. Now, to get rid of those rounded shoulders, we need to strengthen the muscles that are weak; namely, the muscles of the mid back such as the lower traps. We can do this with two simple exercises using nothing but a single resistance band. For the first exercise, you will want to anchor the band around chin height and perform a face pull. Using the back of your hands to drive the movement, bring the band back towards to your face. Make sure you are keeping a 90 degree bend in the elbows as the band approaches your face. Once you have it as far back as you can, raise your arms overhead slowly to strengthen the lower traps as well. Hold here for a second and then slowly lower your arms and then allow them to go back to their starting position. We can also perform a high-to-low band pull apart, making sure that your are externally rotating your shoulders in the process by trying to turn our hands outwards so that your thumbs are point away from each other. Remember, when it comes to strengthening these weak muscles, each rep has to be slow and deliberate. Think 10 sets of 1 as opposed to 1 set of 10. Focusing on quality repetitions will help to make sure you fix your rounded shoulders forever. Now, we have to reinforce good habits and that can be done simply. Too often I see people lose their good posture throughout the day while they sit at their desk working. To make sure you are not losing good posture, take a tennis or lacrosse ball and put it right between your shoulder blades while you are sitting in a chair. If your shoulders start to round, the ball will fall down your back. For the other habit reinforcements, be sure to watch to the end of the video so that you have every strategy that you need in order to fix your rounded shoulders and maintain good posture forever. If you are looking for a step-by-step workout program with a meal plan included that also focuses on helping you maintain good posture, be sure to head over to athleanx.com and use the program selector to find the program that best matches your current training goal and ability levels. For more videos on building muscle, make sure to subscribe to this channel here on YouTube and remember to turn on your notifications so you never miss a new video when it’s published.