Do you catch yourself slouching while walking, working, or even chilling on the couch? Rounded shoulders can creep up on anyone—thanks to hours spent hunched over phones, laptops, or desks. But don’t worry, because fixing this common postural problem isn’t as daunting as it seems! This guide will break down everything you need to know about fixing rounded shoulders for good.
Rounded shoulders don’t just affect how you look; they can lead to muscle imbalances, discomfort, and even long-term mobility issues. The good news? With four simple steps—mobilising, stretching, strengthening, and building habits—you can reclaim your posture and confidence.
The information for this article is largely based on a video recently shared by Jeff Cavaliere. Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
1. Mobilise Your Thoracic Spine
Key Points:
- Rounded shoulders often stem from a lack of mobility in the thoracic (upper back) region.
- Techniques to unlock this area include rotation, extension stretches, and foam rolling.
How to Mobilise:
- Thoracic Rotation Stretch: Lie on your stomach with your arms in a “Y” shape overhead. Roll to one side, allowing your upper back to twist, while keeping your hips grounded. This opens up your thoracic spine.
- Foam Roller Extension: Place a foam roller under your upper back, and gently extend your spine over it. Add a small weight, like a medicine ball, to increase pressure if needed.
Consistency is key! Perform these exercises daily for three to four repetitions on each side, and you’ll feel the difference in no time.
2. Stretch the Tight Muscles
Key Points:
- Poor posture leads to tightness in specific muscles, especially the pectoral minor, upper traps, and levator scapulae.
- Stretching these muscles allows your shoulders to return to their natural alignment.
How to Stretch:
- Doorway PEC Stretch: Position your arm at 90 degrees in a doorframe and step forward to stretch the pectoral muscles. Retract your shoulder blade and gently rotate it upward for an even deeper stretch.
- Subscapularis Stretch: Place your hand behind your head as if saluting. Press against the inside of the doorframe and lean forward to stretch the internal rotator muscles.
Hold each stretch for 30–45 seconds and aim for 2–3 sets per day.
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3. Strengthen the Weak Muscles
Key Points:
- Weakness in the lower traps, mid-back, and scapular stabilisers allows the shoulders to slouch.
- Strengthening these areas reverses the effects of prolonged poor posture.
Effective Exercises:
- Face Pull with Overhead Reach: Attach a resistance band at chest height. Pull the band toward your chin, then extend your arms overhead. This works the lower traps and scapular muscles. Perform 10 controlled reps, 2–3 times weekly.
- Band Pull-Aparts: Start with the band at chest height, palms facing down. Pull the band outward while keeping your arms straight. Feel your upper back engage as you perform 12–15 reps.
Control and quality trump quantity. Focus on engaging the target muscles rather than rushing through reps.
4. Build Healthy Habits
Key Points:
- Consistent reminders and ergonomic adjustments help sustain proper posture throughout your day.
- Use tools and body awareness to reinforce good habits.
Tips to Reinforce Posture:
- Chair Trick: Place a tennis or lacrosse ball between your shoulder blades and lean back while seated. If the ball slips, it’s a cue to readjust your posture.
- Clavicle Lift: Hook your fingers under your clavicles and gently lift while spreading your hands apart. This naturally opens your chest and aligns your shoulders.
- Desk Setup: Keep your screen at eye level, use a supportive chair, and take breaks to move every hour.
Combine these habits with the stretches and exercises, and you’ll retrain your muscles and brain to embrace proper posture.
Why It Works
These steps address the root causes of rounded shoulders rather than just the symptoms. By targeting mobility, flexibility, strength, and daily habits, you create a solid foundation for long-term posture improvement.
Conclusion
Rounded shoulders don’t have to be a lifelong struggle. With consistent effort and the right strategies, you can restore your natural alignment and avoid the aches and pains of poor posture. Start small—dedicate 10–15 minutes a day to these exercises and stretches, and watch your posture improve.
Remember, habits make the biggest difference. Incorporate these movements into your daily routine and stick with it. Your body (and confidence) will thank you!
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image sources
- How To Fix Scapular Winging: Darius Bashar / Unsplash
