How to Fix Your Posture (NO MORE ROUNDED SHOULDERS!)
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- Опубликовано: 29 авг 2014
- Fix more than just your posture by training like an athlete here
athleanx.com/x/complete-workou...
One of the most common posture faults caused by lifting weights and working out is the rounded shoulder posture or hunchback. If you want to lift the most weight you can in your shoulder workouts then you will need to fix your posture first.
In this video I show you a quick posture test you can do to assess how bad your posture really is without having to wait for the results. Simply stand up and let your arms hang at your sides. Notice where your thumbs are pointing. Are they pointing inward, towards each other or are they pointing straight ahead? If you answered the latter, then your shoulders are likely internally rotated and this bad posture is having an effect on you working out.
To feel what correct posture for working out should feel like, slip a resistance band over your shoulders as I show you. This should immediately fix or correct the rounded shoulders or hunchback and make you feel much more upright. You can even do a few lifts or a complete workout wearing this band contraption so you can feel what your shoulders should feel like in proper alignment.
In order to correct your posture and learn how to make permanent changes here you need to start using that same band to do band pull aparts. The band pull apart exercise is great for improving your posture because it trains the inter scapular muscles like the rhomboids and upper traps to retract the scapulae. It also externally rotates the arms and strengthens the muscles of the rotator cuff. The added strength will allow you to fix even the worst postures and reverse the effects of kyphosis.
For a complete workout and training program that helps you build size and strength while paying attention to the smaller details like bad posture, be sure to head to athleanx.com and get the physical therapist created ATHLEAN-X Training System. Overlook nothing in your workouts and start doing the right exercises for not just posture, but for building serious athletic muscle.
For more videos on how to fix your posture and ultimately how to lift more weight by fixing your posture, be sure to subscribe to our youtube channel at / jdcav24 
Хобби
"I'm going to do this with my shirt off because I don't own one."
I tried to give Jeff a shirt and he said it ruined his gains
How else do you want him to demonstrate it punk, just because you’re insecure
@@tejmag7608 relax man it was a joke
The fire burns
I need this!... been walking round like quasimodo
haahha
James O'Hanlon you need to do stretches not put a giant rubber band. look up inverted shoulder streaches
😂😂
Have you fixed it?
turn to Christ and forsake your sins
“This feels great” veins popping out and neck turning red😂
No but if you wear that it's actually really comfortable, you won't want to take it off
LMFAO. 15 Min is recommended every hour.
I've suffered with a bad back and posture for years and have searched and researched different exercises and stretching and this has solved my problem. thank you 👍
I haven't sat down in a chair or walked for any period of time without pain for 7 years and when I do this my pain disappears, thank you Jeff!!. I have suffered from chronic low back pain for 7 years. I had a pars defect fracture at L-5 and two herniations at L-5 and L-4. It would be an outrageous comment to suggest after this video that it's fixed but in the last month I've worked hard on this after identifying it as a problem from multiple sources including Athlean X and my condition is improving everyday 🙏
good job!! keep improving!!!
These videos are helping me understand issues Ive had for 10+ years. I wish this channel was around when I was a teenager learning to lift weights. Thanks!!
I absolutely love this !! So many of my clients have either upper crossed syndrome or the rounding of the shoulders. Extremely helpful, thank you
Having 14 shoulder dislocations over the years and a surgery that has made training like I used to near impossible, I truly appreciate these insightful videos. They have made a difference in the little time I've been following and using them. Good work!!
I hope to look like him at his age
How old is he?
I'm more into the Hodgetwins not too lean. . The twins are 40..
CalikingZX 38 or 39..
some websites say he is 38, others say 39. idk
I'd like to look like him at any age!
*****
i heard that too! :)
Well hopefully he'll live much longer so we won't lose this incredible amount of resourcefull knowledge, anytime soon though. ^_^
Thank you so much for this, Coach!! I have been doing your "thumb out" rotation exercises for the last two months and it has helped greatly - but this video is just amazing. More posture videos please!
I am a PTA at a nursing center. Your videos have helped me out so much in my approach towards therapy with my patients. Of course I modify things but I approach it the same way. Thanks so much for all you do!
Hey Jeff. I want to say thank you for all the time and effort you put into your videos. It has made a dramatic difference in the quality of my life. ✌️❤️
Even people that dont lift have posture like that. Sedentary life
my physical therapist taught me this a few years ago and helped fix me! Great tip !!
I just keep digging through the archives and keep discovering hints that really help. I'm 17 months out after breaking my neck and my back, and I'm now way better than I was before I got hurt. Thanks for all of the tips.
this totally helps! I had huge knots in my upper back and shoulder pain from not only working out a lot, but also sitting at a desk all day. Wearing the band like the back back immediately helped. been wearing it (while working) and doing the band pulls with deceleration return for a week now and already feeling better. Thanks Jeff!
Man, I think I learned more in a few of your videos today, than I have in the last few years in regards to back health and overall longevity for lifting safely!!!
Thank you!
Love your vids! You’re just not another trainer who spouts stuff on camera shirtless. You give detailed explanation on everything and how it benefits you physically and what’s going on with your muscles throughout a movement. Posture is something we can all work on...especially as I’m about to hit 50 😳
Jeff, these are some of the best posture tips I've ever seen. I've suffered with lower back pain, tight hip flexors and rounded shoulders for years. Mainly due to incorrect technique when training as a youngster. I'm going to work on these exercises. Thank you.
Dude you are amazing!
Thank you very much!
I've been dealing with a lot of pain for a long time from bad posture and just a few of your videos have made such a difference, i cant thank you enough.
This was amazing. Start of the video thumbs were pointed directly at each other about 3-4 minutes later they were pointed strait.
God bless you for this video man. Everything you mentioned I have these exact issues very badly
This is the best video on youtube. Thnx Mr. Athlean
bobby you havent got to watch is brother's video its called athfat
Best training channel I have found. Well done, sir!
Your channel is awesome. Great information with excellent descriptions and more importantly the why. Well done mate.
HE'S NOT SAYING TO WEAR THE BAND ALL DAY!!! lol you use the band as an exercise, he used the band to show how the posture should look like and feel like not to use it. watch the ENTIRE video.
john bishop but would it be okay if I put it on all day? That would be pretty good I think...
And just take it off when sleeping
Stop assuming stuff without the proper knowledge or formation on the topic.
Phil C relax dude im just asking and i am predicting or assuming but doesn’t mean I will do that...
@@pharaohfifa953 Just wear it for 1 - 2 minute as an exercise it'll help with that poor posture.
I love your videos man! always learning new things when I watch them!
Definitely trying this.
He has alot of awesome videos. And a lot of the movements he shows helps out with flexibility alot!
Man I love your videos... anytime I need something I just search it here, and bam.. multiple videos all covering what im looking for with awesome advice
thank you . i used to do this as a much younger man, it worked . much older now and my posture is everything you werer talking about. ive been frustrated about this issue..thank you again for help.
I wish I would have found your videos 30 years ago ;-) Mistakes are cumulative and at 50, I feel them all. Muscle is great, but you have to live in your body a long time. I love the focus on athletic performance and safety. Thank you!
Robert Chesser RUclips didn't even exist back then XD
Robert Chesser hey you could fast to heal those mistakes but research it first before you try it
I am 32 and i still wish i saw these videos 15 years ago. I feel you. 🌺
@@ps1365 I'm 20..I wish I watched this video 15 years ago
I'm still in my mom womb and her lumbar lordosis fucking squish my skull help
i felt a relief just by doing 15 reps... Im gonna abuse this now. Thanks Athelean Cavalier.
I am currently undergoing my own recovery with 2 ACL reconstructions, meniscus tears . My lack of strength in my legs has played with my mind to not be as athletic as I used to be. Being in the Coast Guard I need to be physically ready at all times and I am having trouble getting to that point of full athleticism and conditioning. My newest injury is some clicking on my hips( maybe weak or tight flexors?) and my left shoulder clicking as well,( working at a computer while I recover fully I definitely notice a postural change for the worse). Although this video is 3 years ago I have watched over 50 of your videos and have learned so many tips for my future, I do plan to devote to one of your programs in the very near future. Your channel deserves more attention than many other crap channels out there. So I sincerely thank you Jeff, keep up the honest work! - Johnathan Maro
I love your videos. The exercises and tips are really really good. And you get both the how and the why in a short time. Thanks for making these.
Would love to see someone with a lot of body hair trying to get out of that hahahahaha
You are a sadist.
as a semi-Wookie myself...I dislike you for this comment
Rumors say that he had body hair before the video
Why don't you try it then?
I only have a little hair in my armpits, but it was already quite uncomfortable :D
O-M-G! Hey! I am not a dude but man I did the test...failed. I have a couple bands so I did the wrap around...I can IMMEDIATELY feel the difference...the whole kinetic chain thing too! THANK YOU!
Is it true it will work haa
I have learned so much from Jeff and his channel, but this must be the number one thing. Trying out that band thing over the shoulders felt so damn good. It really was an eye opening experience feeling that way. My whole upper body got like unlocked.
As always very insightful! You are helping so much people! Thanks man
Thanks ATHLEAN-X™ for this video!! My back workouts have suffered the last few months, and a little too much computer time over the years have really hurt my posture!
My thumbs were slightly further in than 45 degrees, but could really feel this even with the lightest resistance tubing I had!! Will make it a habit!
Thanks for the great video as usual!!
Jeff ur a Star for sharing all ur knowledge
Jeff...thank you so much for covering these crucial topics in such an easy to follow way!!!
Thank you so much for your videos and the work you put into them. I now pay keen attention to my posture every time I workout sit, in fact in all i do.
Ahh! Thank you for this info. I have one shoulder that rolls definitely a lot further than the other. But when you talked about the cascade of problems originating from rolled shoulders, it just clicked. I've been working on correcting a my pelvic tilt, too, and I really struggle getting my arms far above my head. All connected. Thanks for connecting the dots for me! Any chance my knee problems are from my posture too? Lolol.
Jeff, I appreciate you, man.
I feel like you're looking out for my health.
Thank you for all your videos.
fantastic presentation and direction... it's what I needed...thank you !!!
Best Chanel in RUclips so far. Thank you very much!
Man I have a rounded shoulders and it's very frustrating. It's so difficult to correct your posture and you feel annoyed that all the time this could have been avoided by doing properly, the back training.
This is a great workout and has helped me immensely. Hopefully in 4 months I should be able to correct the posture.
Any updates on your condition
@@pashaboss6 stop asking and start working out
I’ve been training by myself for three years without seeing the rounded shoulders getting corrected. Today, I watched this video, tried to put the band behind my body like that at the start of the video. After taking off that band, my posture are fixed suddenly, and I don’t feel like rounding them since then. What a miracle! Probably the only thing I lack is how to use the muscles. I suffered from this posture for years, so I will definitely keep doing correcting workout plans constantly to avoid future posture problems. Thank you, Jeff :)
ITS A MIRACLE JOSEPH!!!
Where did you get the band
The thing that sets Jeff apart is his vast knowledge and understanding of the functionality in the human body. His knowledge and techniques are so valuable and whenever I need to fix a deficiency in my body I always go to Jeff for the best exercises. Thank you so much
This bloke and these videos are so good, I have found a lot of answers to a number of problems I have had from years of sport and weightlifting etc. The instructions are easy to follow and I appreciate how the problems are always broken down into the underlying causes which a lot of doctors simply do not do, they just x-ray and say we cant find anything wrong go see a specialist. Some of the specialist I have seen don't go into a lot of detail either, they just do a couple of standard tests and give you some basic exercises to do at home and ask you to come back next week so they can get more dollars out of you. These videos have saved me a lot of money and helped me to understand areas that are causing me pain and discomfort and how to improve and in some cases fix and prevent them completely. Thank You!
I don't have thumbs, can I still do this
mad1mike1997 Nope, sorry you're screwed
I literally just spit out my drink-LMAO
here's a thumbs up for you if that helps
You think that's a problem? I am all thumbs! LOL
mad1mike1997 but now you have 81 thumbs
I have back day but I do external rotation. And its worked. Shoulder impingment 90% gone while pressing. Thumbs point straight ahead but not perfectly straight. Also work rear dealts
***** external rotation and rear delt work on shooulder day jeff has a video (rotator cuff exercises).....back day works your delts as well. Hitting the back from different angles works scapula, low traps etc.
Quentin Moses 6drreally wetdare lot aww sandwich 8n ass Dresd65dad ect dd2dd rtee was4sde
Thanks Jeff, this was a really useful and educational video.
I specifically ordered the Athlean Elast-x band in appreciation of Jeff's generosity on this channel, and because of my shoulder problems. (Posture + maybe impingment) I love the band's versatility. I pick it up for a rep or two, toss it down, repeat it in passing. My lazy ass got a creatively decent workout in sitting on my lazyboy watching the NBA playoffs. I've already convinced someone else to order one and I've had mine for two days. Love it and love the channel. I hope to work up to one of the programs.
Thank god I bought, fixed this problem within a few weeks!
Would doing bent over flies while rotating your thumbs back work in the same way? Just a small tweak in a lift that would help this?
probably the most informative, clearly explained video I've watched on YT.
Awesome, I can tell this exercise is going to help me in exactly the way my posture needs help. This part of my posture totally ties in with my anterior (? hamstring shortening position) pelvic tilt. Really enjoying your videos and how easy to understand they are
It's truely effective, I've been doing this exercise for 3 days & my posture has become noticable Better.
Yepp what do u call these bands?
@@lalbihari6663Resistance Band
I go to school
I have to wear a damn heavy backpack 🎒 that shits on my posture
I was thinking the same thing! LOL
well then get a rolling bag
Daniel Raynor SAMEE
Andy Evans
Fuck off
Stop trying to act all tough bitch
Work smarter not harder
Just put it on the front
You know your stuff sir ! Great tip...... My job requires a lot of shoulder/back involvement and strength in lifting lashing gear on ships. Your tips help a lot with streching and wear/tear on shoulder joint/capsule. Again thank you for posting your awesome hints.
Each of your hints is so useful...thanks a lot, mate🙏
How many hours do I have to wear this band shirt? It's messing up my tan lines.
Oh boy it fixed my rounded posture and created forward head posture!
poliklolik you probably did t stabilize your spine before doing the exercise. You gotta always watch your neck man. Try to do your exercises in front of the mirror. It might help you a lot.
@poliklolik how long did you do this workout for? 1 month? 6 months? 1 year? do you continue doing it?
poliklolik yes mine too
how do you do this without hurting your hands and forearms?? The normal rubber band chest exercise does destroy my hands like this one where you point your thumbs back. It feels so horrible to hold the band without the thumb, and even holding it with the thumbs hunrts if I pretend I'm pointing back as if my thumbs were out, because the rubber just rubs the skin inbetween my thumb and pointer finger so much that it can get really red very quickly.
Then push the head back
Another awesome video, great advice as always Jeff thank you!
Thanks Jeff your channel is really great and helpful! I did the excercise even without the band (because i dont have one) and I could see the difference. Thumb Up
Where can i get my self a band like that ?
I got mine on amazon
Jeff, would you recommend working out with the band around you to prevent the rounding?
I actually do that from time to time. I don't RELY on it however as it becomes a crutch (much like a weight belt does for your back). If you're really internally rotated however, this short term setup can help bridge the gap as you work on the long term solution of strengthening those paraspinal muscles!
ATHLEAN-X™ could you do this exercise with cables? like pulling from the front to the back, much like reverse fly's but with the rotation you're talking bout?
ATHLEAN-X™ can you give tips on how to fix this in the gym? which excersisez? like seated rows and latpulls? t bars?
ts4v0 There probably is going to be a difference in resistance between a band and a cable, but in general I'd guess that it is surely better than nothing!
mam somal I had four failed spine surgeries from over training in the 70' thru 2007..I just put it on.......but I do not know yet!
I am a cripple by my own doing...vanity and "no pain no gain." Now don' do what i did.
Great vid, well done mate, very good, you deserve a good channel
I'm so happy for your videos. Wish I had the money to try your program. But especially for the little things these videos are amazing tysm
Would it be stupid to wear the band like that while you were working out or even just sitting at work or something? Obviously it would look pretty stupid, but would it help at all to correct posture and keep proper form while lifting by forcing yourself into it?
Mine are almost pointing forward
Jeff is the best!
The only thing that looks like it changed over the years is the production value.
this is another video helping me realise what issues I've developed and how to start correcting them. I also find them really motivating to get back in shape cause I have proper guidance, went from bei g an athlete to a partner/smoker and now looking to quit and regain control of my body. thanks Jeff for making it easier to do
my thumbs are pointing to the front :)
Or you could just get this iposeright.com
It's a much comfy version of the band that Jeff uses in the video
That's not focusing on strengthening your postural muscles
Thanks for all your awesome videos. Trying to fix a shoulder injury that keeps coming back after 15 years
Thank u for all your videos. I learn alot from ur videos, pls keep em coming.
Yeah, I don't see how FACEPULLS would not achieve the _same result!?_
*drags a cable machine wherever he goes *
Might I commend this fine gent? For he has wrought unto me many advantageous recommendations. God bless this good sir!!!
+Sir Trollsalot lol
+Sir Trollsalot I... at the risk of sounding ignorant, are you referencing Fire Emblem?
Sir Trollsalot yep one of shakespeares greatest.
Sir Trollsalot That would explain it. Hated Shakespeare. :P
ShyBoy6ty9 Yeah not for everybody, but if you want to get into theater it's a good idea to do a few Shakespeare plays. Helps you remember lines, get most of the fundamentals down etc.
Great video and tip! I have problems with my rounded shoulder, I'm going to definitely try this exercise.
What hasn't been said about this man and his excellent content already? I just want to say Thank You, Jeff.
but wouldn't this put a forward pressure in the neck?
Then you have tight traps of u feel like that. Stretch
I'm stuck in the bands, its too tight for me to move :)
Damn. Didn't consider that before I got into it.
lool
"This is my life now"
Billy Baker llol
Billy Baker , Remain stuck till your posture improves. Then youll b finally able to get it off. Its called tough self love.
Like the kinetic chain idea. Posture does express your feeling as does a lot of things. I've let myself get into bad shape a few times because of injury and illness and but this time it's the longest road back but most enjoyable (7 months in) as I'm chipping away at it day by day and notice my posture starting to correct itself again. Thank you for your tutorials and videos Jeff.
Top bloke
Jeff, you are the best coach ever. Lovin' your Videos!
My thuimbs are pointing upwards, towards the sky, because I am naturally awesome.
Gotta change your picture ;)
Here I will help him out
Ahhh.. crap
I'm having problem getting the band off
This guy is awesome for showing people these things where as he could just be a greedy bastard and not show anyone anything unless you pay. He’s helped me with tons of shit as I’m sure he’s done for tons of other people. You’re the man Jeff! Thanks. God bless you bro!
It will help with neck pain as well! Thanks for the thumb detail. I haven't been doing that. Looking forward to incorporating it into my practice.
would it be benefitial if a walked around with that band on my shoulder for a few hours every day?
+Wayne Rooney if it's not painful to yo, it would be good. But it's hard to do that without pain and nubness
No you want to train your muscles to take on that job. Waring the band is just to demonstrate what your back muscles should be doing, it doesn't actually train your back muscles. In order to train your back muscles you'll need to do the resistance exercise he showed in the video.
When I broke my collarbone they had me wear a figure 8 brace around my shoulders so it would heal properly.. had the best posture of my life and even when I took the brace off I still had decent posture. Over time though my posture got worse. The brace would help but you have to keep working on your posture
My thumbs were like 45 degrees inward
+Ketan FakeLastName (no0122lrfan) I think there is a name for that condition.
+Ketan FakeLastName (no0122lrfan) me too, might be kinda bad posture then, but not completely fucked
Me too!
bump :'(
same
really great tip! thx for sharing your knowledge, man.
Yes, thumbs definitely point inward.
This is an exciting video because I've always wanted to get that strong, relaxed, shoulders-back look in my normal posture.
My thumbs are forward. The Army taught me great. So there's a correlation between how our hands are when we march, stand, etc. and great posture. hmm.
+Derg Enterprises as well as what your butt is doing, and your placement of your ripcage and neck.
+Derg Enterprises position of attention.... move! The bent leg body twistttttt! haha hooah brother
+Derg Enterprises I imagine if I heard "Stand tall! Stick that chest out!" all day every day, I'd have good posture, too. :)
Boomer Ann What can I say, the ladies like my Austin Powers chest. Unfortunately, they also tell me to "behave." lol
I like how the band pulled your shoulders back, but didn't like how you said you can't wear it all day. I checked out eBay and found the Chinese sell full upper back posture braces that do the same thing but fit under clothing for only $7. Noticed a huge difference from wearing it the first hour it arrived. Wear it while sitting at my desk or watching TV etc and it always forces you to stay with good posture. Highly recommend it to other.
Doesn't it weaken your back?
Tomas Barker makes it way stronger. It just tugs on you when you roll forward which signals you to keep straight. I have noticed huge improvement in only a week.
which one did you get ?
Horse 2356 go to ebay and search "posture brace". The one I got is white with magnets. It usually has a guy modeling it and goes over basically your upper back and wraps around your stomach and shoulders. It costs me like 2 bucks, which was awesome.
interesting, what are the differences between the £10 ones and £3 ones i found on ebay lol
this is really good.. thank you, ive had rounded shoulders from hockey for a long time and never been able to fix it. definitely gonna try this out
Best fitness expert/trainer/physical therapist on RUclips; hands down!
Jeff, Im doing these everyday, on my 2nd day so far. is it normal to feel traps tightening behind my neck?
Same is happening to me!!!
yea guys you will, I've been doing this for a while with aerobic bands and I have felt it pinching in the traps behind the neck both sides offset of centre but my posture is definitely improved from it ( and I have a mild scoliosis ) thanks Jeff for the tip on pointing the thumbs back, never thought of that, will definitely help to get more out of it
I think I fixed the problem by grabbing what pinches my neck n tied it with the bottom part, and when u take it off it should have two O's or horizontal figure eight n that fixed the problem.
my fingers are in about a 45 degree angle actually, maybe slightly more pointing towards each other than pointing in front me me. I will have to fix that I guess!
Melaetas has
The rotateor cuff has been by biggest problem since i was young i jumped and it popped mid jump while i was jumping into a river when it popped i got the biggest pain in the shoulderand swam back to shore with one arm on my back, i have gone a long time with physio and it didnt really work the way i needed the muscles to work but these videos have been extremely helpful for me and understanding how the upper shoulders and upper back and neck work together. once you grasp it it almost seems simply mechanical. so awesome. THANK YOU!
Thank you so much! I can do this all throughout the day to correct the slouch!