Rounded Shoulders

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.


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* Contact Reach Physiotherapy for a list of references used for this blog content.