Video instructions and help with filling out and completing Where Form 2220 Resolve

Instructions and Help about Where Form 2220 Resolve

What's up guys jeff cavaliere athleanx.com today I want to show you how to fix rounded shoulders in just four steps as you can see Jesse we fixed Jesse we did fix Jesse there we go Jesse actually I'm making fun of them here but Jesse actually had terribly rounded shoulders and you can see that in the before and after photo right here this was Jesse just months before we started to train him and I know a lot of you that watch this channel have watched him physically transform in terms of the muscle he's gained but there's been more to that more importantly it's sort of been focusing on the framework first I don't believe in building a house off of a crappy foundation you don't want to do the same thing when you're training so at the same time we've been really working on his posture I'm gonna show you how exactly he did this so that you can do the same thing there are four parts to fixing your posture but maybe you're not even quite sure exactly if you have it yet and there's a quick way to do this okay just stand up real quick and put your arms at your side and without doing anything I want you to just look down at the position of your thumbs I wasn't trying to set you up at all but I want you to look at the position of your thumbs Jesse's thumbs right here if you were to just stick them out just extend your thumbs his are actually kind of in this direction at least they're pointing in this direction towards you but a lot of you might find that your thumbs are pointing straight at each other because when they're when they're standing in front like this your arms are actually pointing here because your shoulders are too rounded now of course you can look in the mirror to and have validation of that but the four things that you're gonna need to do is number one you have to work on a joint number two you're gonna have to work on muscles in terms of this ones that are too weak and you need to strengthen muscles that are tight you're going to need to stretch and then we're gonna have to work on habits too alright so let's get started right away with the joint itself okay so we talked about joint you're thinking probably what the shoulders messed up if it's rounded it's got to be the shoulder but ironically it's not the joint that you're gonna really want to focus on the most is your back and more specifically your mid-back the thoracic spine because what happens is this gets really really adaptively tight on most of us and when it does and it starts to round out what does it do it takes everything with it not just the head but the shoulders come with it but if we can get an extension through the thoracic spine everything kind of goes back quickly it's all it's a lot faster way to fix it now if you are an athlete which a lot of our viewers are you can get a tight posterior shoulder capsule and if that's the case you can do the sleeper stretch that I'm showing you right here and that will help to actually attack the shoulder itself that might be making the head of the humerus here kind of skirt forward and be rounded but in the most cases that's not necessarily gonna be your biggest thing it's more gonna be this mid-back so what we can do here I'm trying to keep this really simple so you don't have to have a lot of equipment if you can get down on the floor and do what we think is one of the most effective stretches that you can do in mobilizations here for the mid thoracic spine and that is what Jesse's doing here he simply puts his arms up over his head at about a 45 degree angle and as he rotates back he just tries to rotate and keep himself in his chest wide open and what we're getting here is we're getting elevation of the arms overhead but at the same time we're getting this extension through the thoracic spine so I was opening him up and it's really easy all he has to do is work on going to the left in to the right side you do this just a few times each day or at least three or four times a week and you will start to see a huge difference that's one of the main things he did to start opening this area up if you want to start using equipment you feel free to use a foam roller put it across the thoracic spine and work on trying to mobilize through that area but again I don't even think it's really that necessary I think if you were a little bit more consistent with this you'd have a lot better effect from doing that all right so now if we're going to talk about muscles we got to see the muscles right and I talked about Jessie actually making a transformation but what were most concerned about here is we got to decide what is tight and what is weak and if you turn Jessie here to the side and you get in this position here you can see that we have a series of muscles that are going to get tight and we have a series of muscles that are going to get weak it's called an upper cross syndrome because of the way that they sort of cross each other so as we get into this sort of dysfunction here you get tightness in here through the chest you get tightness in here through these muscles in the upper back