How to Fix Rounded Shoulders - Science Based Routine (21 Studies)

Рет қаралды 257,277

Күн бұрын

How to Fix Rounded Shoulders! Ab evidence-based approach.
There is a simple way to fix rounded shoulders if you avoid all the internet BS and go right to the source, which is the scientific literature on that topic. In this video, I present a posture correction program based on the results of 21 studies that dealt with rounded shoulders effectively.
About the video:
Fixing Rounded Shoulders starts first with understanding the real cause of this issue. The major problem when trying to correct posture is to jump right to the millions of solutions that can be found on the internet, before first understanding the nature of the problem.
Understanding a problem comes always before fixing it. For this
reason, this video is divided into 3 important chapters:
- First, clear the mist around posture correction exercises for rounded shoulders and the cause of this condition.
- Then explain the real cause of rounded shoulders
- And finally, present an easy-to-follow 5-step posture correction program based on the results of 21 studies.
📌 Posture Correction Program for Rounded Shoulders (photos & presentation):
www.yiannischristoulas.com/fi...
📢 About the FREE Postural Assessment Guide:
Hey everyone! For the past two years, I've provided the postural assessment guide for free to more than 4000 of you! It's now (SEP 2023) time to take it down and work toward updating this content in the future. Thank you for being a part of this. Your support and understanding mean a lot!
🎥 How to fix Forward Head (video):
• How to FIX Forward Hea...
🎥 How to fix Hyperkyphosis (video):
• Fix Hunchback Posture ...
📑 Video content:
00:00 - Intro
01:00 - The 2 big misconceptions that will mislead you
04:48 - The 5-step posture correction program to Fix Rounded Shoulders
References:
pubmed.ncbi.nlm.nih.gov/30928...
pubmed.ncbi.nlm.nih.gov/21849...
pubmed.ncbi.nlm.nih.gov/30777...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/25467...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/20371....
pubmed.ncbi.nlm.nih.gov/34151...
www.ncbi.nlm.nih.gov/pmc/arti....
pubmed.ncbi.nlm.nih.gov/26028...
pubmed.ncbi.nlm.nih.gov/31013...
pubmed.ncbi.nlm.nih.gov/23053...
www.bmj.com/content/344/bmj.e787
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/11831...
pubmed.ncbi.nlm.nih.gov/25556....
www.ncbi.nlm.nih.gov/pmc/arti...
Music:
/ @yiannischristoulas

Пікірлер: 226

@franciscomunozcarvajal9839 5 ай бұрын

Your method of explaining scientific research papers is gold. Never change, you are a great scientific comunicator

@YiannisChristoulas 4 ай бұрын

Wow! Big thanks! Love sharing this info with you!

@HappilyAnonymousGirl 17 күн бұрын

Trust me, I know it’s easy to sit here and watch this and be skeptical, but listen to what this guy’s saying and try to copy what he does as best as you can. Really pay attention to how he does everything and try to match it. I used to have really bad anterior pelvic tilt and was starting to have kyphosis. I was stuck like that and it was super awkward all the time, and really uncomfortable. The reason I got like this was from being sedentary and unemployed for a long period of time. The only thing that got my body to stop being stuck like that was actually following the videos and doing them consistently. I started noticing it felt a lot different right away, even if I didn’t look much different. Now, it’s been a year and I look and feel a whole lot better. Stretch the muscles first and then strengthen those same muscles Immediately. Stretching them allows you to use them better and gets your bones in the right position, and strengthening them keeps them from getting tight and short again. I’m serious. This is the only way to do it. This guy is teaching you a golden method This can be applied to any part of your body, too. Whatever is tight needs the same thing, no matter what it is.

@ppitkama 3 ай бұрын

Your way of presenting logic gels with mine 100%. You have a talent! Thanks for the video and I hope you’ll continue making lots more. 💪

@DrUHira Жыл бұрын

Thank you Yiannis! Your video came up in my YT feed. Had been feeling hopeless as there has been little relief since a month of going for physical therapy. And my line of work (dentist) worsens my posture. I have been doing these with much relief. And now am more aware of my posture during work times. A huge thanks to you. 🙏🙏

@YiannisChristoulas 4 ай бұрын

It feels so rewarding to hear that you found relief with what I presented here. I appreciate you sharing your experience. Best wishes on your journey!

@JoeGoldberg1991 4 ай бұрын

Gonna need to start fixing mine tbh, the more muscle growth progression I get on my shoulders from my strength training the more obvious they're leaning forward.

@marianacabral8659 5 ай бұрын

What an excellent video. Wow! So thorough, evidence-based, well structures, well explained. Keep this up and KZfaq will be yours!

@YiannisChristoulas 4 ай бұрын

This comment is so motivating! Thanks for the support, cheers!

@SallyMiller-ou4sq 2 ай бұрын

This was awesome! Thank you so much for taking the time to make such a thorough video!

@josephmancuso6521 4 ай бұрын

Dude this is an amazingly well crafted video. I appreciate you.

@bones99999 9 ай бұрын

That is the best description I hVe heard about posture and the reasons for it. I'll try this out. Thanks.

@YiannisChristoulas 4 ай бұрын

Thank you so much for this comment! You made my day!

@vmjcross 4 ай бұрын

Congratulations on your KZfaq award!

@betweenearthandsky4091 5 ай бұрын

Thank you kindly for taking the time to make this program for us, I will begin applying it today and moving forward.

@YiannisChristoulas 4 ай бұрын

You're welcome! Good luck with your posture improvement.

@brandonbowers3703 2 жыл бұрын

love seeing you posting again!

@YiannisChristoulas 2 жыл бұрын

Thanks for the support!

@Example80085 2 жыл бұрын

Thank you very much for providing this quality information. I'm so glad that I found this channel!

@YiannisChristoulas 4 ай бұрын

Thanks for joining my channel! I'm glad you found this helpful!

@malekkacem8319 5 ай бұрын

Amazing video, very clear and straight to the point with all the needed information! Thank you Yiannis!

@YiannisChristoulas 4 ай бұрын

Thanks for the support! I'm glad you found this presentation helpful and clear.

@bidkarsalazar626 4 ай бұрын

Great video, my friend. Thank you for your great content

@ahmetselim4808 4 ай бұрын

The best teacher I've ever seen

@ahmetrdvan2643 3 ай бұрын

great presentation, this is the most helpful video I watched so far about this topic

@kevinlewis480 3 күн бұрын

Awesome video. I'm looking forward to improved posture and a stronger shoulder with less pain.

@justshubham 3 күн бұрын

Your way of presentation is very calm and relaxed. I like it

@Henry-pc4bf 2 жыл бұрын

Always happy to see a new video in my sub box. Thank you for your work!

@YiannisChristoulas 2 жыл бұрын

Thanks Henry!

@profie24 5 ай бұрын

Wow, straight to the point

@iseedrunkpeople00 Жыл бұрын

I love this channel. I appreciate you Yiannis.

@YiannisChristoulas 4 ай бұрын

I'm glad you like my channel and I appreciate your comment

@Veterans2009 3 ай бұрын

Why did not I know your channel many years ago bro. Thank you so much

@ec9780 3 ай бұрын

Thank you so much. Just what I'm looking for🎉🎉🎉

@isaacong77 Жыл бұрын

This deserves more views. I love how you included a detailed description of the exercises with rest times and progression and progression criteria of these exercises on your website 💯👍 Btw can these exercises be done daily? Thanks Yiannis :)

@YiannisChristoulas Жыл бұрын

Thank you Isaac I appreciate it! Yes you can do them daily 💪

@sebytro 2 ай бұрын

My left shoulder blade is slightly rotated in a way that the shoulder is pushed forward. This makes me look very uneven from the left side and it's been a pain to my self confidence for a long time. Physiotherapy only helped me realize how much some exercises hurt, but outside of it I never did anything to correct it. I like your point about being aware of this and adjusting our posture with reminders throughout the day. This, along with the other exercises that you mentioned, will be my daily routine from now on.

@zusanli251 9 күн бұрын

i like your science based approach and go against the norm approach. thanks for thinking outside the box

@lurklingX 3 ай бұрын

EXCELLENT. i made notes in my phone, with painstaking screenshots, so i can work directly from that as i move to correct this. thank you!! there is also another channel that talked about winged scapula and how that might need a correction (potentially before these) as well.

@dariadari3370 2 жыл бұрын

Hello, happy to see you back. I managed to achieve split thanks to your tips, thank you 😊

@YiannisChristoulas 2 жыл бұрын

It's so nice to hear this! Keep it up!

@DePistolero 5 ай бұрын

reference to the studies made me subscribe, fantastic work !!! Keep it up.!!!

@YiannisChristoulas 4 ай бұрын

Glad to see that someone paid attention to that! More great content on the way!

@robertmyers6859 3 күн бұрын

THANK YOU. GREAT INFORMATION

@aCockerSpaniel 2 ай бұрын

Best video ever. Thank you

@patmull1 5 ай бұрын

That seems like one of the best collection of exercises for this issue. Looking forward to incorporate these in my routine.

@YiannisChristoulas 4 ай бұрын

Awesome! Hope they work wonders for you.

@IluminexOo 2 жыл бұрын

Hey, Welcome Back! awesome Video, Thanks alot! Do you plan to do a video about pelvic tilt ? or got some Tipps how i can fix it ?

@krist894 3 ай бұрын

Thank you so much Yannis!!!! You are awesome! ......but you must create a follow along program:) Please! please! I trust your explanation regarding to science. But need a easy at home follow along training program regarding to bad posture. So that I can make these day-to day and improve my posture! It would be such a big help everybody, not just for me! I am sure people would love it! Bad posture is having biggest impact to our body nowadays!

@harresmessi8078 4 ай бұрын

Very good and scientific explanation

@jrg305 2 жыл бұрын

You should be promoted way more than most of the fitness people on the internet. I have bachelors and masters in kinesiology, worked as a trainer 7 years, and I still learn a lot from your videos. You're also cute, very fit, and have an accent. So something is off with the algorithm.

@YiannisChristoulas 2 жыл бұрын

Thanks for the support I appreciate it 💪

@lookintothesky123 28 күн бұрын

Great explanantion, good speaker/teacher

@bleak7263 7 күн бұрын

I will start today thanks

@s.p.7606 5 ай бұрын

Άψογο βιντεο . Εισαι σωστός επαγγελματίας. 😊

@BrettGilmour 4 ай бұрын

Fantastic video. The information is presented in a nice sequence and with actionable steps.

@YiannisChristoulas 4 ай бұрын

Thanks! I'm glad you found the video helpful!

@Ash-qs4wk Ай бұрын

Some how it gave my occipital neuralgia some relief .. thank you for sharing 👍

@NoOne-rl8cy Жыл бұрын

I'm glad to have found this Channel. Just 2 days and I'm already seeing the difference. Still can't believe that this channel is not growing because of the Name.

@YiannisChristoulas 4 ай бұрын

Thanks for sharing your experience, my friend! I really appreciate your support. I agree the growth of the channel might be a bit slow, but what can someone do. I hope it reaches more and more people over time.

@EnjoyPlantPower 5 ай бұрын

Great video 👌

@TrainforLifeOutdoor 2 жыл бұрын

Congrats Coach Ioannis 🙏the

@MukulKumawat-gg7gb 2 ай бұрын

I search many videos but not gate advices for fix the shoulder posture but your advises is really good and help full Tnx brother for giving best advices, love from India🇮🇳❤

@yuzon0224 2 жыл бұрын

Very good insights on good posture i alwyas have bad posture more than good posture. Good posture way way better and healthier, thanks!

@babish9419 21 күн бұрын

Εξαιρετικος!! Μπραβο φιλε!

@AliAhmed-ww2ub 5 ай бұрын

You really explained it very well detailed thanks for that I got a lot from you today I have had this problem for a decade now and I hope I fix it with these exercises

@YiannisChristoulas 4 ай бұрын

So glad it was helpful! Wishing you the best with the exercises

@patmull1 5 ай бұрын

Love this but I miss important info about when I should move to the next stage.

@learner3481 Жыл бұрын

Thank you

@saratripp3625 5 ай бұрын

These are the exact exercises my physical therapist showed me 👍👍👍

@Purple_DragonFruit 10 ай бұрын

The best!

@nicolascastiglione5252 2 жыл бұрын

Excelente!!!!!

@user-oz9kw7or3p 2 жыл бұрын

Yiannis, thanks a lot for your great series on correcting posture! Your videos are absolutely a gift! Are you are going to make a video on lumbar lordosis and anterior pelvic tilt? and anything else connected with bad posture?

@YiannisChristoulas 2 жыл бұрын

Thanks for the support, I put a lot of effort into those videos and it really means something to see that they are helpful. Yes, it makes sense that I do a video on anterior pelvic tilt at some point. The next video on posture is ''how to properly sit during office work: the real way''

@user-oz9kw7or3p 2 жыл бұрын

@@YiannisChristoulas Thanks a lot, looking forward for new videos from you!

@Memore18 9 ай бұрын

This is great tips thanks for the video

@YiannisChristoulas 9 ай бұрын

You're welcome! I'm glad you found the tips helpful.

@squebler 6 ай бұрын

Thanks, I hope this works. I've tried various youtuber's advices over the years, and haven't had very much improvement. I also tried to consult a couple physical therapists, but they didn't seem to have time for me, and didn't have me convinced they knew how to fix the problem. I feel like most PTs can only do basic routine stuff for the common major issues that most of the clients are there for. I also want to say, while I'm generally a fan and subscriber of Athlean-X, their videos often leave me with questions, and don't seem to exhibit the deeper understanding and clarity that this video does. But we'll see.

@islamgouasmia5762 2 ай бұрын

Any updates? Im basically in the same situation. Did this help? Or did you find something else that did?

@squebler 2 ай бұрын

@@islamgouasmia5762 No. I tried one day and felt like a really good workout, but over did it, was sore for days, anf then never got back to it, lol. I intend to get back to it one day. Good luck.

@yugi9710 9 ай бұрын

Hey Yiannis thanks a lot for the video, just wondering is there some alternatives for the 2 exercises but without a bench, is it ok to do them on the floor or with a resistance band like face pulls?

@Haukel 2 жыл бұрын

I am surprised that science based tips are so rare regarding posture correction. Its so popular in bodybuilding, but i guess it will carry over to posture correction soon. Thanks for the video Yiannis :) Will there be a video for fixing anterior pelvic tilt in the future?

@YiannisChristoulas 9 ай бұрын

Thanks for the feedback! The "fix anterior pelvic tilt" video is on the list; however, I wonder when I'll make time to do it. Hope to do it soon

@betweenearthandsky4091 5 ай бұрын

It would be great if you did a video with only the exercises with the correct timing so we can simply follow along

@Kickboxer7267 Жыл бұрын

Very good video, thank you

@YiannisChristoulas Жыл бұрын

😁

@AhmedMohamed-wu8dp 2 жыл бұрын

I was waiting for this video from along time , thanks

@YiannisChristoulas 2 жыл бұрын

💪

@islamgouasmia5762 2 ай бұрын

Did it work brother? Did you fix the problem?

@ramrambhai00 11 ай бұрын

Best. Video❤

@danyalsultani3480 4 ай бұрын

Thank you for this excellent video Yannis. What would you recommend for someone who is completely unable to complete a single rep of the 125deg arm abduction due to tightness?

@mrlighthouse2402 10 ай бұрын

Watched this. Had to subscribe and boost the algorithm as I was surprised this videos wasn't top result for Google.

@BM-wo6wf 4 ай бұрын

Yiannis, can you do a similar video for the hip and lower back, on how to train on keeping it in neutral position. The conventional wisdom is to strengthen the glutes and hip muscles but I'm sure you have other opinions. Thank your great informative videos.

@Vovas1234 2 жыл бұрын

Супер видео. Спасибо большое!

@TheCourtJester1956 Жыл бұрын

I agree with nearly everything you said, however simply being mindful of your posture isn't going to do half as much as training the required muscles consistently under increasing resistance and /or time under tension. Posture needs to become something that you aren't aware of on a conscious level, and is instead an innate pattern of movement that is a result of the required muscles being strong enough to perform their tasks without fatiguing. This comes from using these muscles and learning how to control them, which is best achieved through isolation and compound lift, like the exercises for the lower trap you mentioned, but also the good old fashioned barbell row (or variation). In short I really think you need to focus on strengthening the muscles as well.

@zlibogdan 10 ай бұрын

Any tips or special exercises to recover range of motion on external rotation after a frozen shoulder?

@annchristensen4035 10 ай бұрын

Fabulous content. Thank you for posting.

@YiannisChristoulas 4 ай бұрын

Glad you enjoyed it! Thanks for the support!

@islamgouasmia5762 2 ай бұрын

Hey! Did it help? How did it go?

@szyszak9424 4 ай бұрын

good video, but upper traps are as important as SA and lower traps, they also create upward rotation and posterior tilt of scap

@Crimov 5 ай бұрын

On another spectrum, looking downward on a screen is also something you should correct. I've have way less neck pain and bad posture since I put my screens something like 20cm higher.

@jackezback3293 6 ай бұрын

But basically what you showed is Static stretching for your pectoral muscles + Strengthening your external rotators ? Thanks for your videos , looks clean

@lesliesimonds6952 11 ай бұрын

Do you have any suggestions for scapular winging?

@benbechor6838 6 ай бұрын

👋Can I do the Arm Abduction 7:58 standing up? Because I don't have this spacial bed. Thank you! ❤Great video!

@rbyrne2694 7 ай бұрын

Where can I find the postural guide so I can assess my body? I'm happy to purchase it.

@spp0800188 4 ай бұрын

Great work! How many times a week do we need it, ideally? ( I sit at desk about 10 hours/ day )

@amrzak1308 Ай бұрын

Perfect

@donnameir4539 20 күн бұрын

hey, thank you! for how long should I practice each step?

@gonkula 2 жыл бұрын

My second most expected video, can't thank you enough Yannis! In your W to neutral (modified wall angel?) what is meant by keeping the scapula steady? what does 'steady' mean with regards to the scapula?

@3DSowner22 Жыл бұрын

Shoulders against the wall? That's my guess

@SJFredrick Жыл бұрын

Hi Yiannis, thank you for this video! What do you think about posture corrector back braces as a remedy for rounded shoulders?

@YiannisChristoulas Жыл бұрын

Thank you I appreciate it! My opinion on using braces to correct posture, is the same one with using elevators to lift your weights on a squat. ☺️ Not a fan

@Borntooearly 6 ай бұрын

How long do I spend on step 1 before moving to step 2? What gives me signal I am ready to move on to postural awareness? Thank you for a great video

@munaqalib8404 2 жыл бұрын

Very informative 👏 👌

@YiannisChristoulas 2 жыл бұрын

I'm glad you found it helpful 🙏

@fatfingersman 2 жыл бұрын

indeed

@arissmarnakis4901 5 ай бұрын

Thank you yianni, I have one question, are sleeping positions influencing rounded shoulder formation? E.g. when I sleep to the side I always feel as is the shoulders are pushed to the front. Ty

@karstenclaes9527 2 жыл бұрын

I've wasted so many hours doing external rotations! So many sports doctors and kineseologists have told me to do them to elevate shoulder pain. As soon as I started doing trap exercises my pain of 2 years got better... I know rounded shoulders don't cause pain but that wasn't my problem, just weak muscles. Glad to see you posting regularly!

@YiannisChristoulas 2 жыл бұрын

Thank you Karsten!

@gonkula 2 жыл бұрын

btw, it's funny I've always had bad posture and I always hated doing YTWI exercises (or Y and T as mentioned here) and recently due to a long standing rotator cuff issue, just 3 days before this video, I started doing a new set of exercises recommended by my physio and it's starting to show improvements. The physio thought the issue was mechanical rubbing of the scapula on the rotator cuff tendon leading to pain/inflammation.

@karstenclaes9527 2 жыл бұрын

@@gonkula Good to hear you were able to get rid off the pain!

@tomkrings2607 8 ай бұрын

@@gonkulaWhat kind of exercise was he showing you?

@reyanrafiqpir2058 Жыл бұрын

Make video on winged scapula please

@YiannisChristoulas Жыл бұрын

Hmm that’s a possible next on for the posture series

@Malte-fw2zz 5 ай бұрын

The most overlooked part of this whole problem is that you should never do these exercises if your shoulders are not aligned in the first place. Look, if you start doing this exercises when your shoulders are rounded, it will just aggravate that position further. You must first be able to put your shoulders in a neutral position BEFORE you do these exercises!

@billcarsonasmr5022 5 ай бұрын

So how to align em ?

@schokobananen_ 5 ай бұрын

are u talking about uneven shoulder exercises?

@ESamsung-rl4ie 5 ай бұрын

😊doin nothing is the worse. Atleast do strengten exercises is help to minimize the ack. exercises that help me alot is TYW, superman exrcse and world greates streatch. Now i adding yoga also help me alot with my back flexibility

@LeafyPeels 5 ай бұрын

Did you watch the video? That’s what step 1 is. Ensure you have the range of motion required to do the rest of the steps.

@hs-qx5hv Ай бұрын

Absolutely correct. This is why you should not be watching fitness channels as a substitute for physiotherapy. Many exercises recommended would fuck up somebody who's shoulder are aligned wrong. All you will do is further aggravate your pain.

@terribohn7588 11 ай бұрын

How often should I perform these exercises? I started today.

@catsonbebop 8 ай бұрын

Thank you for the video i'm sure it helps curing rounded shoulders and tight chest muscles but can it cure my popping and clicking shoulders? You might say it's natural clicking like sounds can be happen but it hurts too.

@keyylarr66 Жыл бұрын

What u think about scalpula pushes

@awhfit 4 ай бұрын

How about scapular winging, got any difference with these exercises in the video?

@JoeB1207 23 күн бұрын

I would also cover the cases where this does not work. Secondary muscles have intervened and they need to be treated first.

@georgenearchou9390 Ай бұрын

Love your nonsense approach back up with scientific research. When do you hope to have your update "Posture Assessment Guide" available?

@florinacovaci8703 4 ай бұрын

Hi Yianis! I wonder if you have seen any studies in regards to using a postural support harness? Would that do harm or good? I have terrible posture at work so maybe wearing one would help me reduce my total slouch-time so that my muscles get less used to that?

@Haukel 2 жыл бұрын

@Yiannis Christoulas the link to the correction program is not working anymore