Yesterday, I was working at my desk and noticed that my shoulders were rolling forward. This got me thinking about what we should do for rolled forward shoulders. So, I put this video together for you.
If you notice that your shoulders are rolling forward, the exercises below will help you out.
CLICK HERE to watch the YouTube video.
I had Alix demonstrate.
#1 – Chair Arch
This exercise works on loosening up the midback area and bringing the shoulders back, fighting and counteracting the rounded shoulders. Place your fingertips on your head with your elbows to the sides, and then arch over the top of the chair.
Go through 5 repetitions in a smooth, controlled movement and hold the end position for a couple of seconds.
#2 – Chin Tucks
Sit in a nice upright position and bring your chin back slowly. Look for a light stretch in the back of the head and neck area. You don’t want to go crazy with this one because you might irritate the tissues, leading to headaches and neck pain.
Go through 5 repetitions and hold the end position for a couple of seconds. You can progress to 5 repetitions holding for 5 seconds, then progress to 10 repetitions holding for 10 seconds.
#3 – No Money With Tubing Exercise
Hold the resistive tubing with your hands. Sitting nice and upright, hold the tubing shoulder-width apart. With your elbows tucked to your sides, move your hands apart slowly, working on your rotator cuff and midback, counteracting your rounded shoulders.
Start with 5 repetitions in a smooth, controlled movement resisting out and then returning to the starting position. Progress from 5 repetitions to 10 repetitions.
So, give those three exercises a go. These will help you overcome your rounded shoulders.
If you are suffering from any shoulder discomfort and want to end the pain permanently, then click here to check out the Fix My Shoulder Pain program.
Rick Kaselj, MS