3 Exercises to Correct Rounded Shoulders

3 Exercises to Correct Rounded Shoulders

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.

~ Rick

CLICK HERE to watch the YouTube video.

“Rounded shoulders” is a term that is used to describe overly rounded or drooping shoulders. It is when one of your shoulders is higher than the other, or when one of your shoulders is higher than the other and your arm sticks out from your side, or when you have less of an arch in your back than the other.

This could be caused by poor posture, carrying too much weight on your upper body, or simply from aging. Other causes of a rounded shoulder vary from person to person but could include:

  • A long-term injury to your shoulder or an injury where the joint in your shoulder has been knocked out of position
  • Long-term pain due to a painful condition such as arthritis or fibromyalgia
  • Shoulder surgery or implantation of a prosthesis or artificial device into your shoulder

Knowing what causes the rounding of your shoulders will help you to correct them and prevent further issues from occurring.

If you are suffering from a rounded shoulder, take these 3 simple steps to correct it. I had Alix demonstrate.

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.

Chair Arch Correct Rounded ShouldersChair Arch

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.

Chin TucksCorrect Rounded ShouldersChin Tucks

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.

No Money with Tubing ExerciseNo Money With Tubing Exercise

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.

Take care.

Rick Kaselj, MS

If you are suffering from any shoulder discomfort and want to end the pain permanently, then click here to check out the Shoulder Pain Solved program.

Shoulder Pain Solved