hey everyone I'm going to show you a simple and easy way to fix rounded
shoulders the goal with this video is to help you perfect one exercise which can
be done anywhere anytime get ready to find out how to progress the intensity
and complexity of the reverse plank you're going to start to feel better
be able to train harder and have increased mobility and stability in the shoulders
what's up everyone Daniel Vardhan all Aussie physiotherapist here for fitness fa Q's start
off with the band pull apart do these properly by keeping the elbows straight with the thumbs
pointing upwards allow the scapula to move organically during this prep exercise spread
and squeeze spread and squeeze next up let's do some banded shoulder dislocates once again keep
the elbows straight and move from arms overhead to the band touching the bum as you reach behind the
body promote external rotation at the shoulders by keeping the elbow pits facing forwards let's
kick things off by summarizing technique for the reverse plank very very important is to
focus on posterior Lee tilting the pelvis at the top with hip extension and you do this
by squeezing your bum please please don't do this instead make a double chin and externally
rotate the shoulders opening up the chest to promote stability a helpful cue to unrounded us
from internal rotation is to think about and cue rotation of the elbow pits so they face forwards
lastly concerning technique let's look at the hands you can place them forwards sideways or
backwards sideways and backwards is best for opening the shoulders this promotes external
rotation and is most comfortable on the wrists it's time to get to business let's cover reverse
plank progressions from beginner to advanced for beginner strength and stability we're just going
to focus on the upper body start each rep seated on the ground rotate the elbow pits forward pinch
the shoulders into retraction and then lift the bum off the ground this one right here is
perfect for those with shoulder pain shoulder weakness or difficulty controlling the scapula
the reason for this is this particular setup uses minimal shoulder extension by doing it in
this way we allow ourselves to focus on perfect execution and actually feeling things opening
up and strengthening I want you to notice how I'm rounding the shoulders at the bottom of each rep
this allows a solid connection by moving from a rounded position to an open externally rotated
shoulder what we're going to do now with the knees at 90 degrees is add peak hip extension
at the tabletop position once again open the chest by externally rotating those shoulders
keep a sexy double chin and look at your knees to encourage form consistency pausing at the top
of each rep allows the posterior shoulder muscles and mid back to become stronger this one becomes
more challenging because the shoulder is now extended to 90 degrees if you want to get an
increased stretch in the shoulders in the chest sit the bum down on the heels at the bottom of
each rep this increases shoulder extension even more to progressively lengthen what's tight
an easy option to increase difficulty is by elevating the feet the range of motion is
increased making it possible to go from an extreme rounded bottom to a nice open externally rotated
top those doing this particular version I will warn you not to get lazy do every rep
with conviction pausing when you have to owning every rep and improving every rep
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you'll now I want to give you some advanced avoiding methods this is going to absolutely
bulletproof your shoulders one of my favorites is band resisted reverse planks the band tension
peaks at the top which is exactly when we're looking for maximum challenge and resistance
the beauty of this setup is there's room for a lifetime of progression use a thicker band only
if you can reach peak shoulder extensions peak external rotation and peak scapular retraction
in order to dynamically increase the shoulder stabilization demands the cross body reverse
plank is glorious pay close attention to my form throughout range I'm really spiraling
that shoulder and elbow complex in order to open up including dynamic movement forces the shoulder
to work harder which is really nice as we know the body doesn't function in isolation therefore this
one is really useful for opening up the tightness in our upper back rounded shoulders is generally
coupled with stiffness in the upper back so by doing this we're solving two issues at once I
will say if you apply the concepts taught in this video progressively alongside a well-structured
strength training program you're going to feel better perform better and also look better and
be more confident with how you carry yourself before you head off to the next YouTube video if
you already a trained smarter download the number one calisthenics programs at fitness fa Q's com