Rounded Shoulder Mobility & Strength
A short sequence combining upper-back mobility, two doorway stretches, and controlled resistance-band work.
ORIGINAL VIDEO
How to Fix Rounded Shoulders (FOREVER!)
The source explains a mobility–stretch–strength sequence for rounded shoulders. This plan extracts the demonstrated drills into one controlled practice round without reproducing the video's diagnostic claims.
Original video: ATHLEAN-X™ · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Prone Thoracic Roll4 reps · about 48 sec
Keep the arms long as you roll gently through the upper back, then return with control.
- 02Doorway Shoulder-Blade StretchHold · about 40 sec
Let the doorway guide the shoulder back; keep the stretch gentle.
- 03Doorway External-Rotation StretchHold · about 40 sec
Rotate only within a comfortable range and keep the front shoulder relaxed.
- 04Band Face Pull to Overhead Reach10 reps · about 1.5 min
Pull toward the face, rotate, then reach overhead slowly without shrugging.
- 05High-to-Low Band Pull-Apart10 reps · about 1 min
Pull the band down and apart while turning the thumbs outward.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Keep the range comfortable and never force the shoulder into a stretch. Use a light resistance band and a secure anchor. Stop for pain, numbness, dizziness, or worsening symptoms.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.