Ok, what have we covered so far?
#1 We have tested for rounded shoulders in the push-up position.
#2 We have tested limitations that cause anterior shoulder pain.
So now the question is how do we fix rounded shoulders?
If the scapula cannot retract (meaning bringing shoulder blades together), it also means they are probably protracted (aka rounded shoulders). Below is the scapula movement that needs to occur on the rib cage to bring the scapulae together.
So If the scapula does not retract, how can we get into a proper shoulder position. We see this done wrong all the time in the gym. People are constantly rounding their shoulders when doing exercises. The serratus is a muscle found underneath your shoulder blade that can hinder your ability to pull your shoulder blades together.
Here are a couple of great exercise to help with serratus retraction (aka bringing those shoulder blades together)
The following video shows 4 exercises to improve retraction of the scapula.
Spine Physical Therapist 