Fixing Rounded Shoulders and Nerd Neck (FULL ROUTINE)

Summary by Krater

This video explains the causes of rounded shoulders (upper-crossed syndrome) and demonstrates a routine of soft-tissue work, stretches, and strengthening exercises to correct postural imbalance.

From the video

Answers: How do I fix rounded shoulders and upper-crossed syndrome?

• Upper-crossed syndrome
• Rounded shoulders posture
• Thoracic mobility
• Neck stretches
• Scapular stabilization

Exercises

• Thoracic Extension on Foam Roller · foam roller · 2-3r per vertebrae
• Neck Side Flexion · bodyweight · 30-45s per side
• Levator Scapulae Stretch · wall · 30-45s per side
• Pec Minor PNF · Swiss ball · 3-5r (5s/5s) per side
• Swan Hold · bodyweight · 3-4 mins accumulation
• Serratus Band Pull Apart · resistance band · 10r
• Standing Wall Lean · wall · 3-4 mins accumulation

What it concludes

• Soft-tissue work prior to stretching and mobilizations makes corrective exercises more effective.
• Awareness of daily posture outside of exercise routines is essential for correcting rounded shoulders.
• Performing mobility and stretching routines 3 to 4 times per week helps improve posture.