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
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