6 moves, no tools required! Fix rounded shoulders In 3 easy steps.
With age comes wisdom... and unfortunately, at times, bad posture and rounded shoulders.
While we can all agree that rounded shoulders is not an attractive look, it is a lot more insidious than just pure vanity.
Rounding of the shoulders can cause neck pain, shoulder pain, and even back pain. Leaving us unable to reach our potential in our workouts, and possibly making day-to-day tasks uncomfortable.
What are the causes? Usually, tight pecs (chest muscles), biceps, upper traps, levator scap and lats, and overstretched (and weak) mid/lower traps and rhomboids.
In this workout, we cover the three aspects needed to improve rounded shoulders: mobility, strength, and flexibility.
Of course, we can't fix the shoulders completely if you don't address your everyday posture.
Fixing these daily tasks that may contribute to rounded shoulders:
- using a smartphone or tablet
- using a computer or laptop
- sitting for long periods
- driving a vehicle
- bending over repeatedly
- carrying heavy objects all-day
I chat about this during the workout too.
Tools needed: nothing
Mobility:
1. 90/90 t-spine reach 30-60sec
2. T-spine opener 30-60sec
3. Open book & rainbows 30-60 sec
Strength:
4. Prone angels
5. Push up presses
6. Y & T raises
3 x 30sec
Stretches:
Neck, levator scap, lats, t-spine, pecs, pec minor
Up Next in PJ
-
Dumbbell Tabata Home Workout
Home workout, using 1 pair of dumbbells.
This is the perfect social distancing workout for home.
Using only 1 pair of dumbbells (or a couple of cans of food) we work every muscle in the body.
The workout is programmed Tabata style, eight rounds of 20 seconds, with eight different moves.
It's ...
-
20-Minute Upper Body Workout with Dum...
Train your upper body with this 20-minute dumbbell workout. Your upper body is going to love to hate this workout 😘
Using a series of different training techniques - hello there ladder workout, oh, and hello there sets and reps - I mix it up so you get the results that you are looking for in a s...
-
TRX Workout in 30-Minutes [30-MIN TOT...
A full-body TRX workout in 30 minutes hitting your strength, core and cardio. Soon to be one of your favourite TRX workouts.
Tools: TRX
1. Lunges x10
2. Lunge Jumps x10
3. Other leg lunges x10
4. Other leg lunge jumps x10
1x5. 1 arm pull up 50sec
6. 1 arm bicep curl 30sec
7. 1 arm pull up...
4 Comments