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Do your shoulders, neck or back hurt?

If you’re a desk or phone jockey, odds are at some point your spinal alignment is going to suffer.

Here are a few techniques that will help to address a rounded or kyphotic posture.

Start with the myo-fascial release, followed by the FP band feedback mechanism and thoracic extension exercise.

Hello, this is Naudi Aguilar of Functional Patterns, and for today’s video tutorial, I’m going to show you guys how to address your rounded posture. And generally you’ll find people who have a rounded posture usually have some kinds of restrictions on the front side of their body that are bringing them into this kyphotic state. And what we’re going to do is orient those tissues in a new fashion, do some corrective exercises and some mild fashion manipulations.

So first and foremost, what I want you guys to take a look at right here is you’ll see one of the anatomy [inaudible 00:00:33] here, you’re going to see how muscles work as chains. And if you look at the chains that run through the rectus abdominis that actually flex the spine downward, they’re going to orient first at the abductors right here. So you’ll see this line right here at the mid abductor here, that’s going to then run into the rectus abdominis, which will pull the spine down. And that’s what’s ultimately going to lead towards the shoulders internally rotating in that fashion that you see going on with me right now.

Most of the time, when you see people, when they have a really strong set of internal rotation on the shoulders, there’s usually going to be a problem at the abductors because that’s where the leverage for that internal rotation is actually going to begin. As much as people think it’s going to happen at just the shoulders or at the core, it might even go even further than that all the way into the abductors. So we’re going to try and test this out and utilize it for you guys. And you guys can let me know how that ends up working out for you.
So what we’re going to do first over here is take a kettlebell, and we’re going to manipulate the tissues all around that mid abductor where you saw it on that anatomical diagram. I’ll go here, almost like a dog peeing on a fire hydrant, and I am going to just allow my body to kind of sink into that space. You’ll put some pressure on this area. And you want this thing to be perpendicular to your femur, you don’t want it to be parallel, otherwise you’re going to slide off. Even if it’s at a 45 degree angle, it might slide off. Make sure this is perpendicular to the thigh. But you’ll let your leg kind of sit in there. You should find some pretty achy spots. You can even work up all the way into the groin, but really just make sure you kind of try getting yourself into the mid portions of that inner thigh. You let that settle in for a couple minutes.

Once you get done doing that on both sides, what you’ll do is take one of our FP bands, you can find these on our website at, these things are specifically designed for these types of feedback mechanisms. You’ll use this particular band to pull on the back of the shoulder. You’re going to wrap it around the back side of the T spine, then what you’re going to do is wrap it onto the other shoulder. What that’s going to do is enhance your shoulder internal rotation, right? You’ll see that it’s automatically going to pull me that way because these bands are pulling me inward in this fashion.

As I round my shoulders like that, I’m kind of going to induce a kyphosis as well. The idea from there will be that we’re going to get onto a Bosu ball over here, which will be another tool that you’ll need. Then I’m going to lay down face down like so, and I’m going to work on trying to get myself into a neutral spine. From here, I’m going to retract my abdomen, expand my ribcage, and retract my shoulders, and give a slight bit of a posterior pelvic tilt as I hold this position here.

The further I hang forward off that Bosu ball, the more challenging it’s going to be on the T spine. But you’re also going to find that in some situations, your center of mass is going to fall forward too far, so what you’ll need to do is just slightly move back in the way that I just did right now, and set yourself up here. You can just keep your palms facing down to the ground. You could even do the one where people turn the arms outward like I am right now. But I would just keep the hands right here, it would be more comfortable on the shoulder. Just work on getting the posterior tilt and the thoracic extension. And you should feel that T spine light up pretty darn well.

We’ll hit another set of that so you guys can see what the execution’s going to look like. So I’m going to let my T spine kind of round off here in the way that I am in this position. After I get done doing that, I’m going to bring my hands facing down to the ground. Then I’m going to extend my mid-back and do a posterior pelvic tilt until I hit this position here. Be sure to not hit too much cervical hyperextension. Try to keep as much of a neutral cervical as possible. Oof, that really gets the T spine lit up quite well.

And with all these band mechanisms, you’re going to generally tend to find that after you’ve had that on for a while that [inaudible 00:04:30], and you’ve been contracting the muscles the opposite direction, that it’s going to be much easier to hold that upright posture, and in general, to keep those pecs nice and elongated, keep that length potential in the rectus abdominis, and that you’re just going to feel overall much better.

If you guys do want to see a more total version of something like this or a more specified version of this, I would always recommend checking out our 10-week online course that’s on the Functional Patterns website. It’s really good for getting into deeper details that take quite a bit more time to cover to ensure that you’re executing techniques like this. But, nonetheless, this will be a great technique to kind of get you along the path of getting into that better posture if you’re just trying to find something quick to do that’s not going to take too long.

I do hope that you guys enjoyed this video. Be sure to click like and comment on it so that way it gets more ranking onto the YouTube algorithms. It’s a little bit tough to actually get the followings that you used to back in YouTube, it’s hard to get the attention. So I would appreciate it if you guys could help with that.

This is Naudi Aguilar of Functional Patterns reminding you to train intentionally, and not habitually. Take care.

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