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5 Exercises To Correct Rounded Shoulders Posture

    We round our shoulders while exercising, driving, sitting, reaching, standing, or more. Most people spend long periods in front of a computer, with their shoulders forward and down, negatively affecting posture.  

    Proper posture is important. We have researched some of the best exercises to correct rounded shoulders posture from creditable and trustworthy websites and experts.

    Exercises To Correct Rounded Shoulders Posture

    The term “rounded shoulders” refers to a resting shoulder position that is out of line with the rest of the body.

    Rounded shoulders, sometimes known as “mom posture,” are signs of poor posture that can deteriorate if left untreated. Excessive thoracic kyphosis, often known as rounded shoulders, is an extreme forward rounding or curvature of the middle and upper back. 

    Extended standing or sitting positions and exercises induce a frequent postural imbalance.

    Musculoskeletal aches and pains, respiratory issues, reduced function, poor athletic performance, and elevated mental stress are symptoms of rounded shoulders.

    The 5 Exercises we will be covering in this article are:

    • Shoulder blade and upper back stretches
    • Door Frame Chest Stretches
    • Scapular Wall Slides
    • Prone Plank Stretches
    • The Bird Dog Stretches

    This article will discuss a few things, including the exercises we listed above, what rounded shoulders are, and preventing rounded shoulders.

    We will also detail how you can tell if you have rounded shoulders at home or see a professional.

    In a hurry to see the best mats to help you do these exercises? See the products below.

     

    How to Correct Rounded Shoulders πŸ‹οΈβ€β™€οΈ

    Exercises To Correct Rounded Shoulders Posture

    Good posture is more than just looking attractive.

    It aids in the development of body strength, flexibility, and balance.

    These exercises can help you prevent minor muscle discomfort and have more energy throughout the day.

    In addition, good posture relieves tension on your muscles and ligaments, lowering your chance of injury.

     

    1. Shoulder Blade and Upper Back Stretch

    Shoulder Blade and Upper Back Stretch

    This simple exercise helps the body remember how proper posture feels and builds strength throughout the day.

    Moving both shoulder blades together, as if trying to grip a tennis ball between them, should be done while sitting tall.

    The shoulders should go down and away from the ears as they flex. 

    It’s also an excellent way to stretch your biceps because this maneuver necessitates shoulder flexibility and decreases the range of motion if you experience pain while attempting it.

    • Stand with your feet shoulder-width apart and your arms by your sides, gazing straight forward.
    • Hold your hands behind your back, thumbs pointing down.
    • Stand tall, open your chest, and reach back and towards the ceiling with your hands. Don’t go any further when you feel the tension in your shoulders and biceps muscles.
    • Hold for 20–30 seconds in this position.
    • Return your hands to the starting position after releasing the stretch.
    • One to two times a day, do two sets of 20–30 seconds each.
    • Try holding this position for at least 10 seconds and repeat it ten times.

     

    2. Door Frame Chest Stretches

     Door Frame Chest Stretches

    Credits: Prevention

    To keep a person’s posture strong, you must stretch your chest the same way you stretch the shoulders.

    The use of a doorframe is a straightforward way to accomplish this.

    You should place one hand on either side of a doorframe, just above head height, while standing straight in front.

    Stretch the chest and shoulders by moving one foot forward and leaning past the frame.

    For 30 seconds, stay in this position. Place yourself in front of a doorway about 1 to 2 feet wide.

    Raise your arms until your upper arms are parallel to the floor, bending both elbows to 90 degrees. 

    Position your forearms on both sides of the doorway.

    Place one foot on the other side of the entrance and take a step forward.

    Slowly move your weight to the front foot until your chest stretches. Stay in the position for a few seconds.

    Do this twice a day. Do three sets of 15–30 seconds each.

     

    3. Scapular Wall Slides

    Wall Slide

    Credit: T-Nation

    Scapular wall slides are a terrific technique to engage and strengthen your mid-back muscles while raising your shoulders overhead through a full range of motion.

    While attempting the wall slides, you may discover that your range of action has been restricted by poor posture, making this motion difficult.

    Perform the exercise as far as you can comfortably move through the range of motion. Your range of motion will most likely improve with time and practice. 

    Scapular wall slides get performed by standing with one’s back to a wall, feet slightly forward, and arms pulled back to keep the body in contact with the wall.

    Begin in a ‘W’ stance with both arms like someone flexing and press both arms up against the wall.

    While holding your arms against the wall, bend your elbows to 90 degrees and slide your arms up as far as possible without letting your back, shoulders, elbows, or wrists off the wall.

    At the movement’s peak, take a deep breath.

    Slowly lower your arms to the beginning by sliding them down the wall (elbows bent at 90 degrees).

    That is a slow and deliberate movement. Do this twice a day, and do two sets of 10 reps. See more in Best Shoulder Workouts.

     

    4. Prone Plank Stretches

     Prone Plank Stretches

    This seemingly easy exercise works the muscles of the mid-back, which are frequently ignored and underused.

    It requires no special equipment, but you might be shocked at its difficulty.

    You should do this stretch as soon as you get up or go to bed. The person is on their back with their feet flat on the floor.

    They’ll be standing with their knees bent and back to the camera.

    • Stretch your arms out to a 90-degree angle to the sides of the body, palms facing up. If done correctly, you will feel a slight stretch in the back and shoulders.
    • Hold this position for 10 minutes each day for the best results.
    • The prone I, T, and Y exercises improve the minor stabilizing muscles in the shoulder and upper back.
    • Lie flat on your stomach, your forehead on the ground, and your arms straight overhead.
    • Raise your arms as high as possible, then slowly lower them to the beginning position.
    • Arrange your arms in a “Y” form and elevate them as high as possible before gradually lowering them.
    • Make a “T” with your arms, then raise them as high as before, slowly lowering them.
    • Next, reverse the process and return to the “I” position (standing straight with your hands next to you).
    • Do two sets of 10 reps once or twice a day.

     

    5. The Bird Dog

    Bird Dog Pose

    The bird dog is a basic core exercise that increases stability, promotes a neutral spine, and alleviates low back discomfort.

    This exercise stance targets and strengthens your core, hips, and back muscles by using your entire body.

    It also aids in promoting good posture and expanding the range of motion.

    Do this exercise to avoid injury, align your spine, and heal from lower back discomfort for people of all levels, including older persons.

    Continue reading to discover the benefits and variations of the bird dog exercise and a few more exercises that work the same muscles.

    • Start on your hands and knees, palms under shoulders, knees under hips. By engaging your core, ensure your body is straight from your tailbone to the top of your head.
    • Start to lift your left leg and right arm simultaneously, extending your leg backward from your hip and your arm forward from your shoulder while using your posterior chain (muscles at the backside of your body) to achieve this extension.
    • Hold for a beat after your arm and leg are straight, then return them to the floor. Carry on with the exercise on the other side.
    • Perform two to three sets with 15 to 20 repetitions per side.

    To get the most out of the bird dog workout, ensure your body is aligned correctly and using the proper techniques.

    Also, consider using a yoga mat to help with these exercises so you don’t scrape your knees on the floor.

    Here are our top three recommended yoga mats below.

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    Preview
    Manduka PRO Yoga Mat – Premium 6mm Thick Mat, High Performance Grip, Support and Stability in Yoga, Pilates, Gym, Fitness, Extra Long, 85 Inches, Black Color
    Product Name
    Manduka PRO Yoga Mat
    Thickness
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    Dimensions
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    IUGA Pro Non Slip Yoga Mat, Unbeatable Non Slip Performance, Eco Friendly and SGS Certified Material for Hot Yoga, Odorless Lightweight and Extra Large Size, Free Carry Strap
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    IUGA Pro Non Slip Yoga Mat
    Thickness
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    Material
    Polyurethane, Rubber
    Weight
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    Dimensions
    85 x 26 x 0.24 inches
    Eco Friendly
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    Preview
    UMINEUX Yoga Mat Extra Thick 1/3'' Non Slip Yoga Mats for Women with Alignment Marks Eco Friendly TPE Fitness Exercise Mat with Carrying Strap & Storage Bag
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    Instead of trying to master all these pointers, try focusing on a few at once.

    Plank

    When completing this exercise for the first time, the following recommendations may seem overwhelming, but it will get easier with continued practice.

    Maintain a level hip position. Your pelvis should not rotate. 

    Allowing your spine to flex past its natural posture or elevating your leg too high are also bad ideas.

    Feel a line running from your fingertips to your toes and down your body. Keep your back from sagging, your spine straight, and activate your core. 

    Allowing your chest to descend or sag toward the floor is not good. Instead, keep your back straight and push your shoulder blades down and away from your ears.

    Maintain a straight line between the back of your neck and your spine by tucking in your chin.

    Move slowly and steadily with each rotation so as not to injure yourself. Maintain a steady and even breathing pattern.

    See more exercises in Perfect Shoulder Workout for Beginners.

     

    How to See if You Have Rounded Shoulders 😎

    How to See if You Have Rounded Shoulders

    Stand by a mirror and allow your arms to hang naturally by your sides to see if you have rounded shoulders.

    If your knuckles point forward, you may have a tight chest and a weak upper back, which gives the appearance of rounded shoulders.

    Chiropractors and physical therapists may conduct a series of examinations to determine whether or not a person has rounded shoulders.

    The doctor may begin by examining the patient’s resting position while standing. Even when instructed to stand up straight, a person with sunken shoulders may appear to slouch.

    rounded shoulder

    Their hands are also likely facing backward, with their thumbs pointing to each other.

    The hands should be towards the body with the thumbs facing forward in a proper standing position.

    That is an essential exam that will provide doctors with a solid idea of a person’s posture in regular life.

    Doctors may utilize various tests to evaluate rounded shoulders and poor posture and prescribe the appropriate therapies.

    When treating rounded shoulders, it’s always best to consult with a professional.

     

    What Causes Rounded Shoulders? πŸ€”

    bad posture

    Poor posture can develop from a variety of causes.

    For example, some people develop bad habits due to frequently carrying a large bag on one side or sitting in the wrong type of chair, among other things.

    According to experts, increased laptop use (particularly among students) has lately been linked to an increase in drooping shoulders and poor posture instances.

    According to a 2017 study, laptop use is linked to a rise in reports of neck discomfort among post-graduate students.

    Long time spent gazing down at a cell phone may cause similar neck and shoulder issues.

    Poor posture patterns are common among those who sit for lengthy periods, such as office workers and truck drivers.

    Furthermore, cell phones have made multitasking while on the phone more effortless than ever before.

    However, cradling your phone between your ear and shoulder might cause severe damage to your shoulders.

     

    Why Is Posture Important? πŸšΆβ€β™‚οΈ

    correct posture

    A healthy posture is more than just whether you look good. It aids in developing physical attributes such as stamina, agility, and coordination.

    More energy and less muscle discomfort are possible outcomes when focusing on correcting your posture.

    With proper posture, your muscles and ligaments are less stressed, which reduces your risk of injury. 

    Being more aware of the muscles in our bodies can make it easier to adjust our posture. Therefore,  improve your posture and become more aware of your body.

    You may discover imbalances or tension that you were previously unaware of before.

     

    How to Prevent Rounded Shoulders Before It Happens πŸ§Žβ€β™€οΈ

    preventround shoulder

    Any position that creates a forward or side-leaning motion makes for lousy posture and rounded shoulders.

    Wearing high heels, carrying too much weight on one side or around the stomach, and being pregnant are all factors that could contribute to Rounded Shoulders. 

    A way to correctly position yourself with good posture is to imagine a thread linked to the top of your head tugging you upwards.

    The goal is to keep your body in perfect alignment, with your neck straight and shoulders parallel to your hips, while also keeping the natural curvature of your spine:

    • Maintain a relaxed and backward posture with your shoulders
    • Tuck your stomach in
    • Maintain a hip space between your feet
    • Distribute your weight evenly between both feet
    • Avoid leaning forward, backward, or sideways with your head
    • Maintain a straight line with your legs while keeping your knees relaxed

     

    Final Thoughts 

    best exercises for rounded shoulders

    I hope you have enjoyed our post on exercises to correct rounded shoulders posture.

    Do the exercises and start making changes from today.

    Correcting your posture can prevent many health and spine problems.

    Last update on 2022-05-21 / Affiliate links / Images from Amazon Product Advertising API

    nv-author-image

    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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