Fix Rounded Shoulders & Forward Head FAST | 5-Min Daily Routine - video Dailymotion

Mobile Physiotherapy Clinic

Struggling with slouched shoulders or a forward-jutting neck? In this video, Mobile Physio shares a simple, equipment-free routine to help you fix rounded shoulders and forward head posture right at home.  🔹 What’s Inside: • Easy chest and neck stretches to release tight muscles • Strength moves to activate your upper back and deep neck flexors • Quick posture tips for desk work, phone use, and daily habits • A 3-minute reset for busy days  Practice these exercises 4–5 times a week to feel taller, stronger, and pain-free. If you experience persistent pain, consult a licensed healthcare professional before starting any exercise routine.  #PostureCorrection #RoundedShoulders #ForwardHeadPosture #TechNeck #MobilePhysio #HomeWorkout #Physiotherapy #NeckPain #DeskPosture

Transcript

00:00Do you sit at a desk all day or spend hours on your phone?

00:04If your shoulders roll forward and your head juts out, you're not alone.

00:08Today on Mobile Physio, I'll show you simple stretches and strengthening moves to correct

00:12rounded shoulders and forward head posture, no fancy equipment needed.

00:17What's happening, when we slouch, chest muscles get tight, upper back muscles weaken,

00:22and the neck strains forward. Over time, this can lead to neck pain, headaches,

00:27and even breathing issues. But the good news is, we can fix it with daily practice.

00:34Stretch and Mobilize, Doorway Stretch, Stand in a doorway with elbows bent at 90 degrees and

00:39forearms on the frame. Step one foot forward and gently lean your chest through the doorway.

00:45Hold the stretch for 20-30 seconds, keeping shoulders relaxed. Cat-Cow Stretch. Start on

00:51all fours. Inhale as you arch your spine, lifting your chest and tailbone. This is the cow. Exhale

00:58as you round your back, tucking your chin. This is the cat. Repeat 8-10 times to warm up your entire

01:04spine. Chin tucks, sit or stand tall with shoulders relaxed and spine neutral. Gently draw your chin

01:11straight back, creating a double chin without tilting the head. Hold for 5 seconds, then release.

01:17Repeat for 10 reps, strength and activate. Next, we strengthen the weak links.

01:24Band pull-aparts, hold a resistance band at shoulder height with arms straight in front of you.

01:29Pull the band apart by squeezing your shoulder blades together, keeping arms parallel to the floor.

01:34Slowly return to the start and repeat for 12-15 reps. Reverse fly, hinge at the hips, arms hanging,

01:40lift arms out to AT while squeezing shoulder blades together. 2-3 sets of 12-15 reps.

01:47Wall angels. Stand with back, head, and wrists against a wall. Slowly raise and lower arms like

01:53a snow angel. 2 sets of 10-12 reps. Clasp hands behind the back. Stand tall and interlace your

02:00fingers behind your lower back with palms facing in. Straighten arms and gently lift the hands away

02:05from your back to open the chest. Hold for 20-30 seconds while keeping shoulders relaxed and neck

02:10neutral. Face pulls. Attach a resistance band or cable at upper chest or face height and grasp with

02:16both hands. Palms facing in. Pull the handles toward your face, elbows high and wide, squeezing your

02:22shoulder blades together. Slowly return to the start position and repeat for 12-15 reps.

02:28Daily habits. Exercises only work if we fix daily posture. Keep your monitor at eye level. Take a 1-2

02:35minute movement break every 30 minutes. Hold your phone at eye height. No more, text neck. Practice these

02:42moves at least 4 times a week and you'll feel a difference in just a few weeks. Like this video,

02:48subscribe to Mobile Physio, and share it with anyone who needs a posture tune-up.

02:53Stand tall and stay strong. See you next time.

Fix Rounded Shoulders & Forward Head FAST | 5-Min Daily Routine

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