3 Yoga Exercises to Fix Rounded Shoulders

3 Yoga Exercises to Fix Rounded Shoulders

The shoulders are one of the most important joints in our bodies. They allow us to lift, rotate and move freely. Often, rounding of the shoulders is caused by an imbalance in the muscles and joints of your upper back. It is important to understand the nature of what is causing your rounded shoulder in the first place. For example, if you have a weak core or upper body, then strengthening your core muscles and upper body will fix the problem. In addition, practicing certain stretches and poses will help keep your shoulders from rounding so here are the different yoga exercise on how to fix rounded shoulder.

Yoga is a great way to relieve stress and tension in the body. It allows you to release both mental and physical blocks so that you can feel your best self. Yoga strengthens muscles, improves balance, and has a calming effect on the mind. The three exercises listed are easy beginner options that could help fix tight shoulders and other problems with the upper body area.

Yoga for Rounded Shoulders

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1. Arching Over the Foam Roller

Arching Over the Foam Roller- how to fix rounded shoulders

Arching Over the Foam Roller

Arch over a foam roller, stretching out the mid-back area. Open up the shoulders, bringing the shoulders back to counteract the rounded shoulders. Pivot at the hips, relaxing your lower body to provide stability, and bend your knees. Focus just on the upper body. Do one set of 3 repetitions, holding the end position for about 5 seconds, and then return to the starting position. You can progress on to 5 repetitions for a 10-second hold.

As you move through this self-myofascial release routine with its gentle motions, it’s important to keep breathing deeply throughout so that oxygen can enter into all parts of your body; doing so will allow for improved circulation which leads to better healing potentials and less potential risk for injury caused from increased muscle stiffness due to poor blood flow.

2. Pec Stretch on the Foam Roller

Pec Stretch on the Foam Roller- how to fix rounded shoulders

Pec Stretch on the Foam Roller

One of the many advantages of using a foam roller is that it has been scientifically proven to help alleviate tightness in muscles. A well-designed and used piece of equipment, even if you aren’t exercising regularly, can achieve much more than simply stretching out your muscles before an activity or having a massage afterwards.

This exercise helps counteract the tightness in the front of the shoulders. Lie length-wise on a foam roller and bring your arms out to the side. Open up through the shoulders, looking for a light stretch in the front of the shoulders. Do 1 set of 2 repetitions, holding the end position for about 20 seconds.

3. Press the Elbows into the Mat

Elbows into the Mat

Press the Elbows into the Mat

This is a great exercise for those who want to work on the stability of their shoulders. If you are doing this outside, then make sure that there is no risk of injury from falling or colliding with something sharp.

Lie on a mat with your body straight. Bring your elbows just below shoulder height and then press in. Press to the point where you feel the muscles in your mid-back working. Do 1 set of 3 repetitions, pushing down for 3 seconds then relaxing. Progress to 5 repetitions for 5 seconds, and then progress on to 10 repetitions for 10 seconds.


There are many different causes for rounded shoulders. It could be that you have been carrying a lot of weight in the past, or that your posture has changed over time due to habits and muscle imbalances. Whatever the reason may be, the three yoga exercises will help release tension in those arches!

If you are looking for an easy and effective resource on how to fix rounded shoulders to help end your shoulder discomfort permanently, then click here to check out the Shoulder Pain Solved program.

Shoulder Pain Solved