Step 1 – Ensuring Range of Motion
Start with:
2 sets, of 40 sec with 0 sec rest
(Switching from the one arm to the other with no rest)
How to progress:
In this exercise you mainly progress by increasing range of motion which
increases the stretch intensity. You can also add duration and sets. It makes
sense to gradually go to:
3 sets, of 60 sec with 0 sec rest
Start with:
3 sets, of 10 repetitions with 40 sec rest
How to progress:
In this exercise, you mainly progress by increasing the weight, repetitions and
sets. Start with 0.5kg (like a small water bottle) and gradually increase the
weight. In terms of repetitions and sets it would make sense to gradually go
to:
4 sets, of 10 repetitions with 60 sec rest
Note:
The main point of this exercise is the external rotation of the humerus bone
and for this to happen you’ll need to keep you elbow attached to your torso at
all times.
Step 2 – Increase Postural Awareness
Start with:
2 sets, of 10 repetitions with 40 sec rest
How to progress:
Progress by adding repetitions and increasing the speed of the movement. It
makes sense to gradually go to:
3 sets, of 10 repetitions with 40 sec rest
Note:
Speeding up the movement of the arms will make it harder and harder to
keep the shoulders attached to the wall.
Start with:
2 sets, of 10 repetitions with 2 sec hold and with 40 sec rest
How to progress:
Progress by adding repetitions, and increasing the duration of each hold. It
makes sense to gradually go to:
3 sets, of 8 repetitions with 4 sec hold and with 60 sec rest
Note:
If you don’t have a mirror you can use your phone on selfie mode. If you feel
that you are making progress you can challenge yourself by practicing
without looking at the mirror and use it only to check if you are still able to
assume the correct position. Once you’re able to assume the correct position
with ease you can consider this exercise done.
Step 3 – Develop Muscle Strength
Step three is about increasing strength in the muscles that keep your scapula on
neutral position. These are mainly the lower trapezius and the serratus anterior.
Exercise 5
For the Serratus anterior
Start with:
3 sets of 8 repetitions with 60 sec rest
How to progress:
In this exercise, you mainly progress by increasing the weight, repetitions and
sets. Start with 0.5kg (like a water bottle) and gradually increase it. In terms
of repetitions and sets it would make sense to gradually go to:
4 sets, of 10 repetitions with 60 sec rest
Note:
Remember that due to reduced awareness of this muscle you’ll probably get a
higher activation on the shoulders, but this doesn’t mean that you are lacking
technique.
Exercise 6
For the lower trapezius, the exercise you should do is a type of prone arm
abduction (prone trap raises).
The first exercise is a prone 125 degrees arm abduction with internally
rotated arms. You can do this on bent position with no equipment or prone
on a bench.
Start with:
3 sets, of 6 repetitions with 40 sec rest
How to progress:
In this exercise, you mainly progress by increasing the weight, repetitions and
sets. Start with 0.5kg (like a small water bottle) and gradually increase the
weight. In terms of repetitions and sets it would make sense to gradually go
to:
4 sets, of 10 repetitions with 60 sec rest
Note:
Make sure to have your shoulders locked down, otherwise you’ll be activating
more of your upper trapezius
Exercise 7
The second exercise to increase muscle strength is an arm abduction at 90
degrees, with externally rotated arms.
Start with:
3 sets, of 6 repetitions with 40 sec rest
How to progress:
In this exercise, you mainly progress by increasing the weight, repetitions and
sets. Start with 0.5kg (like a small water bottle) and gradually increase the
weight. In terms of repetitions and sets it would make sense to gradually go
to:
4 sets, of 10 repetitions with 60 sec rest
Note:
Make sure to have your shoulders locked down, otherwise you’ll be activating
more of your upper trapezius
Step 4 – Develop Muscle Endurance
Exercises 8
Hold the neutral position on the wall by keeping the shoulders attached to
the wall. Keep this position for minutes and sets and mind the entire position
of your body.
Start with:
2 sets, of 60 sec hold and with 60 sec rest
How to progress:
The main way to progress in this exercise is by increasing the time on each
set. It makes sense to gradually go up to:
3 sets, of 3 minutes hold and with 60 sec rest
Note:
Once you can easily do more than 3 minutes on each set then you should be
practicing this as a habit for long durations throughout you day. For that take
a look at step 5.
Exercise 9
The second exercise to increase muscle strength would be to practice the
neutral position during different moments in your day. This means just
reminding yourself to keep the neutral position and holding it for as long as
possible. I’ve found that the best strategy is to schedule reminders
throughout the day, and most importantly during the hours when you know
you’ll need them most. This is going to be tough only for the first few days,
because the muscles that support us in standing position are designed to
work without really feeling them activate. When you’re standing, there are
hundreds of muscles that work in order to keep you in this position, but you
don’t really feel them. The same thing will happen after a few days with your
shoulders’ posture.
Step 5 – Change Bad Postural Habits
So, simply train your endurance in this position at the times during which you
were previously destroying your posture. Thus, replace a bad habit with your
endurance training from step four.
I’ve found that the best strategy is to schedule reminders throughout your
day and most importantly during the hours that you know you’ll need them
most.
Note:
Besides that, you’ll need to adjust your environment according to your body
and needs. Adjustments like these would be placing your screen higher,
choosing a better chair, or taking a more comfortable position when you’re on
your phone. Take the time to identify which habits are responsible for your
rounded shoulders and find alternatives that can slowly eliminate them.
Also note that no position is bad for a small amount of time and even the best
posture must be altered by different positions or movement every now and
then.
