We're going to talk about a really important topic & that is how to really fix those rounded shoulders.
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When you have rounded shoulders you're probably going to have pain and probably some discomfort. And you probably don't have the full range and capacity that your shoulder can go through.

What is probably going on is there are some tight muscles and probably some weak muscles as well. A lot of the time if you get prescribed extra exercise for this, you're going to get external rotation. We’re going to try to strengthen the rotator cuff. We’re going to try to strengthen the back of the shoulder and probably some scapular tractors as well. These are all great things that are going to stretch the front of the chest. But what I have found in my experience is that you can do as many of these as you want and if you don't know how to position your shoulder correctly, if you don't have the motor control to control what your shoulder is doing & where it should be during exercise & throughout the whole day, then these exercises really aren’t going to do anything for you. All you're going to be doing is doing those exercises in a poor position and then go back to a poor position when you're done.

We're really not going to get much out of it so we have to focus on the motor control aspect in and understand how to control your shoulder and set it in the position that is going to be most healthy. So the first thing that I like to have people do is to just do a standing double-arm external rotation. We’re just going to go like this and now what we're looking for is there that for their shoulders stay back. We don't want to jump into this internally rotated into your tilted humorous position. We’re just going to go out to a limit here when you get to that go ahead and just squeeze a little trying to press a little bit further and that's going to activate that shoulder those external rotators.

The elbows stay tight and we're going into some external rotation now we've done that you know maybe or maybe not you might be feeling these that external rotators in the back of the shoulder turning on hopefully might be feeling that if not that's okay now this next one that we're going to do is to start trying to find where our shoulders should actually sit so you put one arm out like this what you're going to do have your palm facing away from you and you’re going to twist this way okay we're twisting into external rotation. The whole arm should be twisting and that is setting my shoulder into external rotational now eventually what we want to get tithe point where we can do this and now I don’t have to move my hands but I can still set my shoulder back into external rotation.

That’s where my shoulders should be we’re not going straight back into this. The shoulder comes back so now another thing that you can think agoutis what we're actually doing here is we’re kind of supinating the arms which means that we're just flipping the palms upwards so if I put these down by my side now my hands are facing this way my palms are facing away from me. The problem is that your shoulders here throughout the whole day when you're on the computer you’re standing up when you're walking around. We’ve got to fix what we're doing all day long and then eventually that’s going to become a little bit more normal for you that's where you going to become the norm to then we go in the gym now we can really trained the exercises that are going to strengthen those muscles to make it even easier to hold this position all the time. Once you feel like you have a grasp on that then really simple exercise to do is just a banded external rotation so now that I feel like I know where my shoulder needs to be.

What I see a lot is that people externally rotate when they've been with their exercise their back. That's not going to get you anywhere. We have to learn how to send trait that joint put that shoulder back into external rotation a little bit because you too far an internal rotation we get back an external rotation we restore that range of motion and then better posture their shoulder function now you can actually go in the gym and strengthen those muscles like we should.

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