A Surprising fix for rounded shoulders 😳 |
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- Опубликовано: 8 сен 2024
- Have rounded shoulders? Here's a surprising fix!
#badyogi #yogatips #shorts #badyogitips #roundedshoulders #roundedshouldersfix #badposturefix
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I went to 2 different chiropractors for a combined year for shoulder and neck pain and they both told me to open up my chest and pull my shoulders back. I've been working on that for 2 years since and finally went to a pt/ot who is the first person to recognize that I have hypermobility, she recognized this after 10 min when the 2 chiropractors never did. I was shocked because I have felt like the least flexible person in the world my entire life. I actually needed to STOP pulling my shoulders back and opening up my chest because that was what was causing my nerve issues and constant shoulder and thoracic back pain. I was creating tight, constantly tired and achy muscles by constantly contracting those muscles to create "good posture". In the 2 weeks since my pt/ot gave me permission to relax and not "sit up straight" the constant grinding ache in my back and shoulders has almost completely resolved. My muscles are relaxing and elongating. She gave me suggestions on how to provide my shoulders support when sitting and driving so I didn't have to constantly use my muscles to support things that were hypermobile. It's been truly life changing. So, what I am saying, before you do things like this to resolve pain, go to an expert who will actually know how to assess what YOUR body needs. My body literally needs the exact opposite of most bodies because of hypermobility and a very tight pelvic floor. Most programs assume women need to increase range of motion and have week and lax pelvic floors. If you are like me, then those solutions will literally make you worse.
I am like you, I have hEDS. The doctor told me today to pull my shoulders back because I have extremely tight muscles in my upper shoulders, she said It’s because they’re rounded. If I pull back it will alleviate the pain. Hopefully I won’t be straining anything, I appreciate what you shared, gives me something to think about.
Omg ive got hypermobility too and i didnt even realize this was possible :(
Hey you sound like me, I have hypermobility, a tight pelvic floor (diagnosed by a pelvic pt) and also rounded shoulders. Do you have any links or resources you could share for exercises? Or if there's an actual name for your condition?
@@stephaniesihpol8553 find an occupational therapist. That's who finally told me to stop doing that based specifically on my body mechanics. There is no one thing that works for everyone. I also started working with a PT who is also a yoga instructor and she is building me a yoga routine and showing me what props and positions that work for me that prevent me from over stretching the hypermobile joints and strengthen the muscles that will help stabilize then instead. It has been really eye opening. Postures feel either super exaggerated or like I'm doing nothing when they are actually proper alignment. It's super weird.
@@march5135 I thought I was the least mobile person every until this OP told me my muscles were tight as sore from over stretching and tensing to stabilize. It's really amazing because she told me to relax and do less instead of tense up and do more. I felt so much better in just a few weeks or less.
thank you thank you thank you thank you
i am literally in tears and chills from the release that this has given me
I am in constant pain and this has made me feel so much lighter. I sat up afterwards and chills rained through me. My shoulders are just in the right place. I'm not even thinking about it. Oh my god. Thank you.
The best solution is both stretching the chest AND strengthening the back. But it is very important that you're mentioning opening the chest. Great video! 🤌🏾👍🏾
Stretch the chest AND strengthen the back..helps alot.
I have a horrible cervical neck, and when I see all these teenagers at the malls hunched over their cell phones, I just shake my head, all the pain and discomfort they're going to suffer later in life, and maybe sooner than a lot of people think.
what exercises do you do for back strengthening
@@mindik773Find youtube videos on strengthening the lower traps
So true.
@@mindik773what about Supermans?
Unless your chest is hyper mobile and stretching it is actually overstretching your muscles and part of the pain process
I have been following your yoga videos for years, way back when your 30 day challenge was with another company.
But these short clips have honestly been some of the most useful content I have come across for me personally! I have learnt so much more from these then even makes sense! Thank you so much for many years of amazing and inclusive content Erin. ❤️
I'm so happy to hear that!
Hi
droigiangbe on RUclips
@@badyogitv droigiangbe on RUclips
PT here - learnt a new movement today to pass on to my clients so thank you 💕
What helps me personally are two stretches that I learned in physiotherapy. One is to stand next to a door frame or another place you can press with your forearm and palm against. The back of your feet should be aligned with your elbow and palm. Your elbow should be building a 90° angle and so should your arm/shoulder with your body if that makes sense. Just standing like that you should already feel the pull bt if you don't then you press or place your feet a few cm to front. Stand like that for one minute per side. The other one is you sit, you sit up straight but not like overdoing it, still somewhat comfortably, and you stretch one arm to the side also downwards (I sit like 40ish cm away from the bed's edge and touch the bed edge) then pull your head to the opposite side, you'll feel the pull in your neck on the side of the arm you're stretching out. Stand like that for a minute per side. This helps me with posture but I also have to do back exercises to strengthen my back. I like having done these stretches first bcs it feels like my body is better aligned for the muscle training then lol. I hope this helps someone else out too. I think I'm weaker than what is normal so even beginner exercises are always too difficult for me. I always have to modify.
I started doing this with pt recently, works wonders
do you have any videos for these two exercises?
just do t and y raises at the gym and strengthen the weak low and mid traps. Simplest fix, i did these consistently and my rounding has gone.
Definitely trying this. When I join my hands behind my back I can feel the tightness in my chest. Will this also help in forward reach, such as eagle arms?
It definitely can! It depends on why these things are hard or why we are unable to do them currently. It's getting to the route of it first that matters.
This habit started early on. During my childhood, my grandma and mother would hit my back to sit up straight so that is how they went fixing it back then.
I can’t wait to try this! Thank you!!
How is it Going? Did it work on you? Or did you leave?
Thank you SO much! This has helped significantly
Leaning backwards with a pillow or two under your chest is more relaxing, less painful, and very effective
I will stick with qui gong, yoga to stretch this area out.
Wow! Thank you so much - you just improved the quality of my life ❤️
Thank you so very much, I appreciate the way you take the time to explain the body processes that can happen and then show a way to get back to a more comfortable posture without any complicated or expensive equipment. This channel is really helpful and is changing my bad habits that have actually hurt my body over 50 years and teaching me how to make better choices for my overall health ❤
It can also be done using a wall by standing on left side of the wall & just placing one's right arm on the wall & vice versa
I KNOW this will partially fix me!!!!!!!
thank you
Thank you!
Somehow I started getting your content over the last month and i LOVE it. thank you
Can you please change your settings so we can save your RUclips shorts? I’d love to be able to save this. Thanks!
ho-ly sh*t!! I'm amazed at how much tension I've been carrying there. Thank you so much!!
Yes!!! Thank you for this. ❤
It helped and worked for me. Thank you for this🥰🙏🙏
Thank you! This helped so much!!!
I didn't skip a single minute of this vid it's that impactful❤ facts check 💯, exposing the master manipulator 💯, sarcasm n entertainment 💯. Ps. Love the "hath ko dantiya bna lo" n the hand gestures you did all along 🤣🤣
This is so good, it feels really relaxing too (I hope I'm doing it correctly)
This was a huge help! Thank you!!!
Thanks I'm going to try this!
Oh my gosh thank you so so much! I've never heard anyone say this, I have been struggling with my posture trying all different sorts of things and just trying the motion of the exercise you did I didn't even lay on the floor I just moved my arm like you did and I could feel the tightness in that part of my chest.
Thank you so much I will be doing this! ❤️
I sat like this for a couple of hours and now I have rounded shoulders everyday. Can anyone help?
I have rounded broad shoulders nd I hate how it looks but I notice when I try to sit up straight and put my shoulders back it almost hurts. Like near my collarbone, shoulders and back it almost gets tired, sore or like I’m fighting to keep them in a position they don’t want to be in. Any advice? Ima try to roll them out but I also might get something that will go around my shoulders to literally hold them back (idk what those things are called they almost look like gun holster but it just to keep your shoulder back)
It can be uncomfortable and feel unatural at first if your not used to it. General weakness of the back muscles can make it difficult because we don’t use the right muscles for good posture and they eventually get weak. I have the same issue and I’ve also been working on back strength exercises that improve posture.
Practice. Promise it will get better with time. Your of course not used to correct position since you’ve been slouchy always. I had the same issue, and could barely even breathe when trying to sit up straight. but the more you practice the less it will hurt until it just comes natural.
Read @nadew's comment in this thread. That is helpful as a student.
ruclips.net/user/shorts47xYUoX6n-c?feature=share
@@peachyspalacecan you recommend any back strengthening channels?
for me it's because i grew very broad shoulders during puberty but i never stretched and was very inactive so i literally cant move my shoulders into the proper location because aost all the muscles surrounding them are too short. i can feel it pulling and it's painful to actually reach my arms out.
i would really recommend physical therapy, specifically therapists that are certified in PRI techniques. literally life changing
Just realized I have been using this roller completely wrong. Explains the pain.
Can you do this with a yoga block?😊
Thank you ❤
This is a sign....I really needed these tips❤
THANK YOU
Love your home, window tbe light the environment
Excellent tip, thanks for share
I'm not against the idea. But I could imagine there is not enough pressure coming through to be effective. I admit this is coming from a male perspective.
Also I am working as a physical therapist. And from experience: given enough time female pecs can just be as tight as a male one.
Still I really appreciate you idea and the video on general.
Thank you
what about sleeping?? how can i keep neutral shoulders position while still being comfortable?
This is interesting - I will try it!
Very interesting! I have noticed my chest muscles seem very tense. Would this motion on a foam roller cause chafing? I love the idea of working out deep muscle tension, but I'm worried it will rub or tug my skin in a painful way.
Does anyone knows how often and how long I should do it? Thank you very much 🙏🏻
Holy shit. So I sleep like this. I sleep on my stomach, which is awful, I know, but I have chronic and pervasive nightmares if I don’t. I have incredible tightness all over my body. And when I sleep, I always try to place something exactly here because it helps with my (also) chronic insomnia due to pain.
I’m going to do this while I’m awake.
I wish I could find someone to help teach how to stretch when you have hyper mobility / subluxation - spent two days trying to get my shoulder to go back in and relax the muscles . ( same issue with my hips - subluxation)
I will try this
After breastfeeding my baby for more than 1 year my posture is totally crap!
Thanks❤
Trying to massage engaged muscle tissue hurts like hell. Can you show a relaxed version of this?
Thanks.
Didn't know about this. Have to start foam rolling my chest from now on.
Need a woman like her in my life
I’m a big foam roller but didn’t know this one tysm
This video kept popping up on my page. I decided to click now ❤
Thank you for that
It means you back muscles are very week. I had this and after working on my back muscles, it reduced a lot.
Oh this is awesome! My chest is very tight
I broke my collar bone when I was two years old, so due to the scar tissue and wear & tear over the years, I’m 26 and I can barely lift my arm above my head in that way, I can but it’s very painful. I also have rotator cuff issues, all combined makes my shoulders very curved like this when I’m sitting and standing. Is there something like this motion that I could do to help both the curving and shoulder problems?
Thank youuu
I see so many Instagram models with rounded shoulders, I wish they could see this.
thankyu sis
What can i use if not have the roller?
Try a tennis ball!
Your are correct
Nothing wrong with rounded shoulders though... I prefer to concentrate on my arms and legs to gain muscle. Muscle is strength!
Thanks
Wow very informative . I need this . Because idk how to move my shoulders .only the arm is moving
I like to use a tennis ball or small massage ball against a wall to open the chest. I tried doing the roller once and found it too uncomfortable.
I didnt realize mine was so tight til I got a massage and omg she was like your chest is so tight ...it was not fun.
I'll have to try this 👀 I noticed the tightness in my chest muscles but for some reason never thought to look up how to stretch them 💀
She would make a really good flight attendant.
Can you please do something for backs either I sit too long at desk or have bad posture walking always have as a kid I could never walk in a normal way and it’s showing up now what can I do to keep my back strong and healthy and not compress?
Sometimes I feel like it's my bra pulling me forward
same i feel like i cant be straight when i wear certain bras 😢
I dont have anything like this
Is there any other way?
I have nothing like that, is it okay for me to use the plastic bottle? (with water)
does it make hyperlordosis worse?
I have tightness everywhere and don't know where to start 😅
Yes I feel my chest super tight forward when I try to get straight my chest hurts and I could feel and hear a noise like it wants to crack.Crack.... probably I need surgery to have straight back I hv try everything I just can't have a straight posture I'm 30 I'm scare to get pregnant because of that..
I realised mine is actually weak abs not the actual shoulders
Hey, I do this because I have really bad scapular winging, besides the releasing the pecs, what other muscles should I focus on strengthening in addition?
But your chest is already outside so it is easy for you , some people chest are inwards
❤❤❤
Can we do without foam roller ?
Ooohhh... 43 years and I've never considered this?!? 😮😅
Can I use a pillow instead of foam roller??
Ma'am what is the thing called? Which u used to roll... On...? I'm sorry can I know??
It's called a foam roller :)
Can I use a tennis ball?
I’m wondering the same thing can I use a volleyball?
Mine is that my back and shoulder blades pinch!
i felt electricity on my triceps near my elbows that is so odd :O
I needed this! My chest is so tight, and shoulders are so round!
i suffering so much tight rounded muscles upper back and front
and some forward head
give me suggestions
Weird how I think my chest doesn't need massage or feel sore.
This is what i needed! When I was younger I often receive compliments regarding my posture (I trained as a gymnast when I was younger). But now that I have a desk job, I always catch myself slouching. I am so worried that I bought chest and back belts but they are suffocating and don't use them anymore. My lower back is constantly in pain - probably because of the posture. Haha. I'm so afraid I'll have hunchback when I'm older (hopefully not).
your Indian friend 💐
This will change a concaved rotator cuff it's genetic
What if we dont have roller? Any other Hacks
Tennis ball
Como se llama ese tubo/cilindro?
❤
I didn’t even know this wasn’t normal, will it hurt me if i don’t fix this?
Yes. You'll end up with a dowager's hump and if looking like a hunchback doesn't convince you, you'll pinch nerves eventually too.