Jeff Cavaliere from ATHLEANX.com shares a 4-step method to fix rounded shoulders:
1. **Joint**: Focus on the mid-back (thoracic spine) rather than the shoulder joint. Use a simple stretch or a foam roller to mobilize the thoracic spine.
2. **Muscles**: Identify and address tight and weak muscles. Specifically, stretch the subscapularis and pec minor muscles, and strengthen the rotator cuff, rhomboids, lower traps, and serratus anterior muscles.
3. **Strengthening exercises**: Use a band to perform exercises like the pull-apart with external rotation and the serratus anterior exercise.
4. **Habits**: Break the habit of rounded shoulders by:
* Using a tennis ball to provide feedback when sitting
* Lifting your sternum to maintain good posture
* Taking regular breaks to stand up and move around
* Practicing consistent stretching and strengthening exercises
By following these steps, you can fix rounded shoulders and improve your overall posture and athletic performance.
1. The speaker is Jeff Cavaliere, the founder of ATHLEANX.com.
2. The video aims to show viewers how to fix rounded shoulders in four steps.
3. The video uses the example of a person named Jessie to demonstrate the process.
4. The video suggests that terribly rounded shoulders can be seen in the before and after photos of Jessie.
5. The video emphasizes the importance of focusing on the framework (posture) before starting any training.
6. The video uses the analogy of building a house on a crappy foundation to explain the importance of good posture.
7. The video suggests that the shoulder joint is not necessarily the problem; it's the back, specifically the mid-back or thoracic spine, that often gets tight and rounded.
8. The video recommends stretching the thoracic spine to fix rounded shoulders.
9. The video suggests that if the mid-back is tight, it can cause the head and shoulders to be rounded.
10. The video shows a stretching exercise that involves extending the arms overhead and rotating the chest to open up the thoracic spine.
11. The video recommends doing this stretch a few times each day or at least three to four times a week.
12. The video suggests that a foam roller can be used to mobilize the thoracic spine.
13. The video identifies a series of muscles that get tight and a series of muscles that get weak when the thoracic spine is tight.
14. The video identifies the 'Upper Cross Syndrome' as the condition that causes tightness in the chest and upper back muscles, and weakness in the muscles of the scapula and neck.
15. The video suggests that the subscapularis and pec minor muscles are the two main muscles that need to be stretched.
16. The video provides a stretching exercise for the subscapularis and pec minor muscles.
17. The video recommends doing these stretches a few times a week.
18. The video suggests that strengthening the rotator cuff, rhomboids, lower traps, and serratus anterior muscles can help get the shoulders back.
19. The video suggests incorporating these strengthening exercises into one or two exercises.
20. The video suggests that consistency is key to correcting the issue and getting the muscles to work properly.
21. The video provides habits to correct the issue, such as keeping the sternum up and standing up every 15 to 30 minutes.
22. The video suggests that the whole process of fixing rounded shoulders takes about five minutes a day.
23. The video concludes by emphasizing the importance of building off a solid foundation, both physically and in terms of training.