How to Fix Rounded Shoulders (That Actually Works!)
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- čas přidán 23. 07. 2024
- There's a part of the video from 24:11 to 26:07 where I accidentally cut out the audio #lame. You can watch it with audio here - • Rounded Shoulders Wide...
🧑💻 Full show notes, blog post, and more can be found here: zaccupples.com/rounded-shoulders
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😱 HAVING ROUNDED SHOULDERS DOESN'T OCCUR FOR THE REASON YOU THINK IT DOES 😱
Rounded shoulders are an often common complaint of folks who perceivably have poor posture.
Conventional rehab makes us think that the simple solution to this problem entails stretching the pecs, strengthening the upper back, attaining a good head position, and sitting up straight.
But what if conventional treatment for bad posture was all wrong?
The problem with typical treatments is that we rarely look at the foundational influence-ribcage dynamics-that likely governs where your shoulders go..
That changes today. In this video, we will outline postural factors that contribute to having rounded shoulders. The one’s your standard PTs gloss over.
Check out the video and post below, let’s dive in!
With this video, you'll learn the following:
1. The REAL reason why rounded shoulders occur
2. The thorax biomechanics that can create rounded shoulders
3. The top exercises to improve rounded shoulders
4. And more!
Let's get to it!
⏰ TIMESTAMPS ⏰
00:00 - Intro
01:43 - How the ribcage influences rounded shoulders
04:03 - The biomechanics of rounded shoulders
12:19 - How to improve an anterior thorax tilt
20:17 - How to improve ribcage pumphandle dynamics
26:05 - Sum up
📸 PHOTO CREDITS 📸
www.groomtigertimes.com/9005/...
commons.wikimedia.org/wiki/Fi...
🎙 SONG CREDITS 🎙
www.fesliyanstudios.com/royal... - Věda a technologie
This was very informative and I think I can finally start making progress and exactly what I needed. My external shoulder rotation is so limited as well as compressed rib cage and weak inhalation. Now I’m already feeling better from these exercises cause I can now active my front hip more rather then the back
Awesome to hear!!!!!
How long did it take for you?
After a month of doing these execises my chest wall breathing has drastically improved. Thank you so much, you're a godsend!
So happy to hear it!
What exercises did you do in this video, and did you fix your rounded shoulders by now?
Ughhh I hope it helps me
Wow! Didn't even realize I wasn't breathing fully, after I did this, my breath feels freer and so does my neck and throat! Definitely a difference between my right arm and left arm on the 90 degree reach too. Very well described and outlined, easy to follow and helpful, thank you!
This guy here, answers all questions in the comments! daaamn! talking about dedication. THX for the video it helps!
Glad you dig it my G. Helping the fam however I can!
Wow! You are the man. All of these so-called physical therapists I have seen are clueless yet get paid big dollars. You solve things not only far more effectively but with much less effort from the person being treated. Congrats to you, man! I hope all the greater success for you in the near future.
These exercises have done more for my left shoulder impingement than stuff I’ve been trying for years. Hoping if I continue it’ll finally be back to normal.
Super stoked to hear this!!!!!
Thank you! 💕 . can’t wait for wide ifa
Enjoy!!
This is gold! Regards from Germany!
Happy to have you here!
Rewatched, rewatched, rewatched. Gold!
Thank you so much brother. Miss you 😘😘😘
Thanks for this!…. you know the mic cuts out at around 24 mins for about 3mins right?
Hey zac, great great post!
Can we say that the sway back is an aftermath of the anterior pelvic tilt?
Like anterior pelvic tilt is concentric anteriorly in the pelvic and in the lower back like first compensatory mechanism, and as a secondary compensation the posterior side of pelvic goes concentric and push it forward. And in the thoracic secondary compensation is concentric anteriorly to depress the ribgace &/ thoracic?
If not can you explain the relation between them?
great video!! its some kind of funny i choose the position i need for more mobility as my sleeping position.maybe thats why after wake up my shoulder has a better position lime at daytime😂😂
Zac thanks a lot for this presentation 🙏 just one question regarding reaching at 90°, how do we know that we are not compensating with lumbar flexion?
You’ll see the sternum bend down. You want to keep the chest parallel to the surface you are reaching toward
Hi Zac, you know many strategies to change the chape of the ribcage. What do you think of including the following strategie when overall expansion of the ribcage - or in a certain area - is the goal.
1. Inhale by descending / contracting the diaphragm. 2. Let the diaphragm ascend as if you exhale, but don't let any air come out of the mouth or nose. As the air has to go somewhere, it encourages expansion of the ribcage. ?
So if you did this, the diaphragm can't fully descend. This is similar to a valsalva maneuver, which increases intrabdominal/thoracic pressure. Higher pressure = less increasing mobility
It has been at least 3 years of extreme pain suffering. I seen chiropractors, osteopaths, massage therapist, acupuncturists physiotherapist. They all took my money and I am still the same with extreme pain.
What exercises are recommended for extremely tight SCM??? :'( torticollis...
How frequently would you recommend doing these??
Hey! Starting at 24:13 only music I could hear but not his explanation.
And in this corner, Zac “The Rib Caaaaaaaaaage” Cuuupppppllllllllles
awesome content 👍, is a pectus excavatum the endrange of the combination of both issues or does another aspect come into play here? Greetings from Europe
Usually it’s compression front and back with sternal depression, just structural
Hi Zack, so I do have a question. How should a person with a mild scheurmann’s kyphosis start about improving her posture. I mean, should I first focus on fixing my breathing and posture, and then on my CP’s time. I am asking this question because when I perform relaxed supine lying breathing that is fine, however when I try to perform the same drill in a seated position I experience groin pain, and I quite easily lose control over my breath (I need to take a deep breath, or my breathing becomes very chaotic). I am just wondering what should come first. Working on breathing mechanics (not CO2 tolerance) and improving my posture utilizing other exercises or rather focusing on CO2 tolerance should be the main focus?
Thank you for this, I will definitely add this to my routine. In case you see this, if only one shoulder is internally rotated do I only do the exercice on the side that is internally rotated or both sides? My whole issue seems to be the torso/ribcage twisted to the right while the pelvis is twisted towards to left. I say "seems" because I could never say with 100% certainty and physios/kins I visited always repeat the same thing, nobody is perfectly symmetrical. I first noticed because of uneven pec development and my right arm constantly rubbing against my right pec. My left pec is defined and full while the right pec looks more flat and when I flex it just doesn't feel right (flexes more in the upper chest area, but on the left side the whole pec flexes normally from the bottom towards the top). Thanks again for the video, it gives me some hope.
happens exactly the same to me, did you get the answer?
A few years ago, I developed rounded shoulders. It happened so quickly that it felt like one day I had a straight and "flat" upper back with aligned shoulders and the next day everything was gone. I remember seeing myself in the mirror and feeling so shocked. Even today I don't know how everything could have changed so quickly and that much.
It probably didn't happen in a day (although I does feel to me that it happened in a few days only), but I can tell for sure that it changed in less than a month.
I went to a dance club where we did lots of strengthening exercises which I was not used to, and I think that's where something might have triggered my issue. But I will never know...
Anyway, after that I tried to seek for help, especially to a postural physiotherapist. Everytime I went there were improvements in my posture, but it was little and by the time I went to see him again, it was back to the way it was.
Another woman (who was also a postural therapist, using the same method as the other one) told me that this kind of issues can appear very quickly (like in my case where it felt rather sudden) but that it can be hard or even impossible to make it change to its previous state.
I know that you can't see me and my explanations might not help you visualize my posture, but I wonder if you have any opinion on all that.
Thank you!
Hey Marine,
Thank you for commenting. i'm sorry to hear that you have been dealing with this.
While I can't make a specific diagnosis/recommendation, i will say that the human body is quite adaptable, so focusing on activities that increase the available movement you have can have a favorable impact on posture. The key IMO is to choose activities that enhance available motion, then build fitness over time to sustain.
I hope that helps. Best of luck on your journey!
@@ZacCupplesPT okay thanks. So would what you're presenting in this video be good for me ? Or do you have other suggestions of exercises?
And what do you mean by "activities that increase available movement" ?
@@Marine-yl5gd I can't make a recommendation without seeing you, as I do not know what would work best otherwise.
Activities that increase available movement - If you have movement restrictions, we want to do things to improve that
Is it possible for an anterior thorax tilt to appear (to the untrained eye) as if it were a posterior thorax tilt due to arching over the lower back and/or loss of ZoA? I am trying to figure out of my tilt is actually anterior or posterior because it looks like a posterior in the mirror but my pump handle is tight/sore.
Yep. That's why testing is useful.
Another one!!!!
Glad ya dig it!
Havent watched it completely yet 😅, but will those drills also work for someone with "swayback with forward head"? I mean some dont have significant rounded-shoulders.
Yes actually. The prone moves are some of my swayback go-tos 🤗
Hi there,
I can't tell which I have for rib/shoulder movement. It all just seems to be off.
My shoulders are extremely internally rotated, and when I go to extend my arm overhead, I cannot do it without anteriorly expanding my ribcage as well. I have thoracic scoliosis and recently a rib in my right side is preventing me from finding comfort in an thoracic extension.
I'm not sure where to start. I'm a yoga teacher and massage therapist, and I'm just at a loss.
Do you book online appts?
I need some guidance.
It's definitely tough to DIY. I do offer consults - zaccupples.com/services/online-movement-consultation/
Thanks Zac. FYI, your microphone audio track was absent 24:11 to 26:07.
Ugh. Lame lol. I’ll have to try some subtitles or something
Full clip here - czcams.com/video/pxFEtwGpGR4/video.html
Awesome man, 😎💯💥, Can you do similar video on "pot belly"? as there is recently a general consensus that "POT BELLY THOUGH LOT OF TIMES VISCERAL FAT IS INVOLVED TOO, IT HAS A LOT TO DO WITH BREATHING STRATEGY, esp not being able to achieve full exhale. I really appreciate the work you are doing. 🙏
Glad you dug the vid! I will add to my list :)
@@ZacCupplesPT yay 🥳
Hi Zac, the area below xiphoid feels so tight that it’s hard to breathe out and up. Any advice? Thanks!
Hard to say without seeing you. May consider more prone positions with moves
Prop game strong AF 💪
Ha! Much appreciated!
Thanks Zac. Very informative as always. I am just a bit confused about the restoration of humeral internal rotation. I understand that when the scapula rotates externally during shoulder flexion it put the humerus in a position of internal rotation (and we consciously internally rotate the humerus to deepen the stretch). But I thought that kind movement can cause shoulder impingement and we should externally rotate during shoulder flexion?
There is ER always occurring as you go overhead. The rate at the mid zone of flexion just has the scap going “ahead” of the humerus a bit. Meaning there is relative humeral IR from an ER position, avoiding impingement. Does that clarify?
Thanks Zac Cupples for clarifying. I understand that there is humeral IR from a ER position (when the scapula is in the shoulder mid flexion ) but when we point the Olecranon out, don’t we put the humerus in a IR rotation (deepen humeral IR) reducing subacromial space?
@@tkdkpop Yes. You will also oftentimes abduct away from midline to fully go overhead. Think about exercises like overhead presses, snatch, clean and jerk. Olecranon points out for all of those, yet not everyone gets impingement from those exercises. Body will find a way (unless it doesn't LOL).
In the case of the armbar exercise, you aren't IR'ing above 90 degrees, so generally a safe bet.
Thank you so much for clarifying Zac Cupples . I was sticking on some « rules » like always externally rotating the arm when going overhead. You bring a more nuanced approach. Thanks again
@@tkdkpop Glad ya digging it fam!
I do the exercises. I feel my lung blows like a balloon and my winging scapulars seem to improve. Do I still need to strengthen serratus anterior or just keep doing these exercises?
Hard to say without evaluating you, but it sounds like you are heading in the right direction
If not the pecs, then what muscles should we use for the pumphandle arm extension exercises, or other movements where we're supposed to be feeling extension through the scaps? You use a lot of these kinds of exercises on your channel, and when I'm able to do them with good form they're great, but a lot of the time I end up getting pec activity, since I don't really know what other muscles I should be using to perform the motions. I'd really appreciate some input!
Don't lock out your elbows, seems to lessen pec engagement for me.
When you are expanding you shouldn’t feel much. Maybe some serratus and upper back and Ava, but something I focus on less
This works great too!
hey bro, any updates on the teeth expansion?
thanks
It's going well so far. I'm going to wait to post about it a bit longer. I have another 6-8 months and no updated images yet.
what's good big z chief in command, does the prone side bending reach promote any bucket handle dynamic? thanks beforehands 👍
Yes!
@@ZacCupplesPT i love you.
@@neinbruderja7519 Love you too buddy ;)
Hey big Z, if my right sublavius is tight, which direction should I rotate my head in the prone based exercise?
If by tight you are referring to concentric/short, then I’d look left
@@ZacCupplesPT I am not sure if my subclavius is short or long, I just know it's very tight.
I know I am in the left aic right bc pattern from my PRI provider. Is the right subclavius in a short or long position in the left aic right bc pattern?
@@bigm7288 it depends on if you are classic or not. From what I recall, it would be eccentric on right if you fit that pattern, but not really thinking in pure PRI terms anymore, so may want to check with them
ahahahaa, stop again. love it.
Glad you dig it!!
Next video on opposite of rounded shoulders? Extended back type?
I can add that to the list 🤗
Is there something we can do when we are sleeping?
I feel the stretching and exercises help. However, when I go to sleep, I wake up and all my progress seems gone.
I have a wider chest.
May work on sleep quality and more as a factor. Do you snore?
@@ZacCupplesPT No.
There's a part of the video from 24:11 to 26:07 where I accidentally cut out the audio #lame. You can watch it with audio here - czcams.com/video/pxFEtwGpGR4/video.html
Man your voice sound so much like Nicolas Cage voice. :D
I feel attacked with the World of Warcraft example, but hands down, i did stop it a year ago, now i do have abs muschle mass etc, started studying biology so that i may start med school. But i laughed so hard when u came up with the example.
I have acl tear (partial) but really serious. It needs complete replacement.
I self diagnosed myself with my left shoulder turning outside, while my right is normal a or a bit inside. Which means i can stretch one more than the other which is clearly a problem, in posture and in assimetric chest muschle building, due to negative states of like a dumbell bench.
Also i have pelvic tilt (abdomen assimetry in the lover part, like it’s tilted right, cause u see more of my obliques on the left and less on the right, not that much difference but still) is guess due to shoulder problem, and some breathing, cause i can see my right lung come out more visibly than the left in a standing vacim breathing.
Sorry i hope it’s understandable, i have tear in my right knee tho.
Your microphone stopped working in the last part of this video. Please rerecord. Your instructions are great. Thank you, Zac. 👍
I know! Top comment has a link to that part
The second prone 3 month is AMAZING , I cannot state how good this is making my shoulders feel . couple question ?
1 howcome your holding out on me with these execises :) ?
2 whats with the 70s porno music ?
Glad you like it!
1. Just started using them more
2. How do you know that was used in 70’s porn? 😂
2. He looks like Johnny Sins
Shoutout to McKenzie aficionados
An acquired taste? 😂
I have both. R I P
LOL. We (YOU) are adaptable. Can always make improvements :)
No sound on last exercise
If you check the top comment the link is there
When I close my eyes he sounds like Owen Wilson
when i dont round my shoulders my collar bones are POPPING out like crazy
Usually you have to increase motion in thorax in that case
This is my favorite new youtube channel by far. Not sure if you are aware of this but the audio seems to cut out at 24:12 - 26:00 and only the background music is playing. Unfortunately your verbal instructions really make sure I am doing the drill properly!
Yeah I had a boo-boo on it. Shared the clip in the comments. Glad to have you here!
I couldn't hear what you were saying around 24:11
Here's the clip. Had an error with the edit - czcams.com/video/pxFEtwGpGR4/video.html
problem with sound!
I know sadly. More updated video here - czcams.com/video/KZiKmtxxdo4/video.html
@@ZacCupplesPT thank you :)
@@ZacCupplesPT do you have a video for pectus excavatum, or this exercise can be useful for that? Or conterproductive?
Close your eyes. Do you hear Nicholas Cage?
The Johnny Sins of physical therapy
That’s why i side hustle as a plumber
At like 24 minutes in your voice cuts out and there’s only music
czcams.com/video/pxFEtwGpGR4/video.html
i dont understand any science word and term : (
I’d try this one. It’s updated and a bit easier - czcams.com/video/KZiKmtxxdo4/video.html
I get such good results for people with techniques that you say don't work - but, you go ahead and follow these theories of what works and doesn't work. Have you ever done a research project/study? If you have, then you know that statistics can be manipulated. Everyone learning how to do research, also learns how it can be manipulated with statistical formulas. Part of research training, is looking at research articles that have been printed in peer-review Journals. You would think if its in one of these Journals then they are safe to take as fact. Wrong! Any, quality study will also include what further needs to be studied before blanketly accepting their hypothesis that they feel their study has proven true. The more articles that are done from different nuances/ perspectives, that are then peer-reviewed, the better the conclusion they have reached, can be believed. If you take a balanced approach, you won't be thoroughly embarrassed in 20 or 30 years, or sooner. I'm just asking, please, don't condemn, but suggest options, instead, based on recent research. Don't try to make yourself look better, by condemning others, unless you have the a lot of research to back it up.
What evidence do you have that this "actually works?" In my experience, all these bizarre PRI exercises seem very hypothetical, based on "biomechanics," but I have yet to come across anybody that has achieved tangible results from them. Have you personally seen people achieve significant structural improvements from these exercises? Cheers.
He is a pt so people come to him and have such results. I have been visiting a pri practicioner for months and can testimony for good results
@@VittorioRanieri " *He is a pt so people come to him and have such results* "
That's an assumption. Not evidence.
" *I have been visiting a pri practicioner for months and can testimony for good results* "
Like what?
There’s people in the commons literally saying it work so be quiet
@@Rokia2003 If you based your beliefs on what you read in Internet comments, you would believe absolutely everything. Maybe you do.
@@scottk1525 so what was the point of your comment then. Any answer will make you disagree.