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TonyW

Realigning posture-shoulders

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I've been told that my shoulders tend to be hunched forward a little and that I need to try to work on them to loosen them up. 

If I were to do exercises such as the stick series for the rotator cuff (external and internal rotation) how often should they be done? Daily or less frequently?

Are there any other exercises I should do to rectify this?

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Hi TonyW, a very general recommendation is that gentle stretching, limbering, mobilisation, movement etc. can be done daily while deeper stretching into new ranges of motion (using the contract-relax method) can be done once or twice per week. All depends on how your body recovers from those deeper sessions.

For rounded shoulders or hunched forward posture I'd definitely add this partner pec minor stretch.
https://www.youtube.com/watch?v=4mPbEggRY_k

And for internal rotation of the shoulders (subscapularis), you could also try this one.
https://www.youtube.com/watch?v=syBMUZmyJlA

Also… hip flexors!

Enjoy.

 

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Thank you Craig.

Is there an alternative to the partner pec minor stretch to get similar results? as I don't have anyone to do that with.

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11 hours ago, TonyW said:

Is there an alternative to the partner pec minor stretch to get similar results?

The wall and floor pec and bicep stretches are fantastic, you'll find those in the master shoulder flexibility program along with the ring single arm reach. They won't give the same result but they are solo and you get to compare left-right differences which is an additional benefit.

If you don't have access to that program yet, get it. Otherwise, you can check out one of Emmet's video here:
https://www.youtube.com/watch?v=PQ7tgOHj9vM

 

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Thank you again Craig. I actually have the Master Shoulder Flexibility course but had forgotten that I had it! I'll start doing the exercises in that course regularly

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