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Rounded Shoulders

Mar 18, 2022

Exercises for Rounded Shoulders

A great many people complain about round shoulder posture. The posture is formed either when they lean back in a flexed position or do exercises that include monotonous developments that undermine their stance. 

Exercises that assist with rounded shoulders:

Several exercises help with rounded shoulders. A person should consult a physiotherapist or an expert for professional advice. A trainer can help make a customised exercise regimen that suits individual needs. Following is a list of exercises with instructions on how they help with rounded shoulders.

Lateral neck flexion stretch:

  • Straighten the back in a sitting or standing position.
  • Slowly pull the ear towards the shoulder to exert tension on the other side of the neck.

Scapular wall slides:

  • Stand pressed against the wall. Other than the feet, the whole body should be firmly placed.
  • Raise the arms and press them into the wall with palms facing outwards.
  • The person should bend the elbows at 90 degrees.
  • Gradually slide the arms up as high as possible without pulling back.
  • Slide progressively down the arms to the beginning position.

Chest doorway stretch:

  • Stand within an entryway.
  • Raise the arms and bend elbows at 90 degrees. Put the forearms arms on both sides of the doorway.
  • Move one foot forward by putting the other foot on the opposite side of the entryway.
  • Gradually shift weight onto the front foot until it feels pressure and holds.

Trigger point release:

  • Hold the hook of the Thera cane and position the handle in the grove just underneath the collarbone.
  • Apply to descend tension on the hook to assist with releasing stress and hold it for 30 seconds.
  • Reverse shoulder stretch
  • Stand straight with feet shoulder-width apart.
  • Fasten the hands behind one’s back with thumbs pointing towards the floor.
  • Stand tall, open the chest and move the hands back and towards the roof. Stop when strain is felt.
  • Hold for 20-30 seconds.

Wall Slides:

  • Stand with back and hips pressed against the wall and move the feet about 12 inches from the wall.
  • Elbows should be bent at 90 degrees, and keep the forearms pressed to the wall.
  • Gradually slide the arms up towards the head and back down the wall by pressing the shoulder blades afterwards.

I, T, Y Position Exercise:

  • Lie on the stomach, arms straight overhead with a thumbs-up position, and forehead touching the ground.
  • Raise the arms high in an “I”, stop, and gradually lower them.
  • Move the arms in the “Y” pose and then relax.
  • Place the arms in a “T” and then relax.
  • Thoracic Spine Foam Rolling:
  • Lie on the back, hands behind the head and a roller put under the upper back.
  • Gradually move up and down the roller.
  • Start at the mid-back and move towards the top of the shoulders.
  • Pause for 15 to 20 seconds in tightened areas.

Band pull-apart:

  • Stand straight, feet shoulder-width apart, and knees bend slightly.
  • Hold the band and arms straight out in front.
  • Gradually pull one’s hands apart by pressing the shoulder blades together.
  • Imagine small balls in between the pressed shoulder blades.
  • Slowly return the band to its relaxed state.

Ergonomic Workstation:

  • Position the chair, so the thighs are perpendicular to the calves, with the knees perpendicular to it.
  • Maintain a low back arch.
  • Ensure that the top 1/3 of the computer monitor aligns with eye level. 
  • Sit on a comfortable seat that helps with maintaining a good posture.
  • Take regular breaks to walk around and stretch the muscles to relax.

In conclusion, rounded shoulders are a typical issue for various individuals. Following an exercise routine and adjusting the workstation will assist with further helping with posture.

References:

Bustos, L. W. (2022, March 11). Improve your posture with these rounded shoulder exercises. The Healthy. Retrieved March 27, 2022, from https://www.thehealthy.com/exercise/rounded-shoulders/

Editors, M. F. (2019, July 30). How to build well-rounded shoulders. Muscle & Fitness. Retrieved March 27, 2022, from https://www.muscleandfitness.com/workouts/shoulder-exercises/mechanics-shoulder-training/

Lapidos, R. (2020, January 24). Hunched over all the time? here’s how to combat rounded shoulders. Well+Good. Retrieved March 27, 2022, from https://www.wellandgood.com/exercises-for-rounded-shoulders/

Lindberg, S. (2020, July 22). 6 rounded shoulders exercises to correct your posture. Healthline. Retrieved March 27, 2022, from https://www.healthline.com/health/rounded-shoulders-exercises#takeaway

Mark, Murphy, H., Robinson, J., Brabec, A., Erol, M., Pettigrew, P., Southey, A., Ritsma, T., Brett, J., Lim, M., Andre, J., Elham, N., Gardner, L., Fozzard, A., Smith, K., Lee, B., Miller, P., Barnett, S., singh, A., … Raj, A. (2021, October 20). How to fix rounded shoulders (best exercises). Posture Direct. Retrieved March 27, 2022, from https://www.posturedirect.com/how-to-fix-rounded-shoulders/

McQuilkie, S., & Turetsky, L. (2021, November 3). How to fix rounded shoulders posture – 5 exercises. Back Intelligence. Retrieved March 27, 2022, from https://backintelligence.com/how-to-fix-rounded-shoulders-with-exercises/

MediLexicon International. (n.d.). Rounded shoulders: Causes, risk factors, diagnosis, and exercises. Medical News Today. Retrieved March 27, 2022, from https://www.medicalnewstoday.com/articles/318556#Stretches-and-exercises

NHS. (n.d.). Common posture mistakes and fixes. NHS choices. Retrieved March 27, 2022, from https://www.nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/

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