5 Ways to Fix Rounded Shoulders

[Updated on 1 March 2023] Well, it’s been years, hasn’t it? Years of carrying babies, working at a desk, doing dishes, changing diapers, and about a thousand other tasks that promote fixing rounded shoulders. The pain is there, to be sure, but how do you fix rounded shoulders? Isn’t it just “one of those things”?

What is Rounded Shoulders Posture?

Rounded shoulder posture is a condition where the shoulders are pulled forward, causing the upper back to become rounded and the chest to cave in. This posture is also known as slouching, hunching, or a “granny hump” and is a common problem for people who spend long periods of time sitting, working on computers, or looking down at their phones.

Weak muscles often cause this posture in the upper back and neck, and tight muscles in the chest and shoulders. Over time, this posture can cause discomfort and pain in the neck, shoulders, and upper back, as well as headaches and difficulty breathing.

It’s important to correct this posture as soon as possible to prevent further problems from developing. Exercises to strengthen the upper back and neck muscles, as well as stretches to loosen tight chest and shoulder muscles, can be helpful in correcting rounded shoulders posture. Additionally, maintaining good posture throughout the day and taking frequent breaks from sitting can also help improve posture over time.

It Doesn’t Have To Be Like This

The good news is that you don’t have to peer into a future of rounded hunched shoulders forever. And, as an added bonus, improving your rounded shoulders will help some of those aches and make you look thinner! Really?!

Yes. Those rounded shoulders aren’t just killing your back, they’re minimizing any of that progress you thought you were making at the gym! But there’s an easy fix.

Before we move on how to fix those rounded shoulders, I should probably mention getting the opinion of a medical professional. A medical professional can help you understand where you’re at, what your goals should be, and the best way for you to get there.

The Remedy for Rounded Shoulders

STRETCH

Stretching. It’s one of those things that we know we should do, we even feel better after doing it, but for some reason it never makes it from the to-do list to the done list. But this is one of the biggest things you can do to fix your rounded shoulders. Check out this article that has several stretches and exercises to get you going. Try to commit to a couple times a week to do just a few of these stretches and exercises. Just getting 10-15 minutes of stretching a couple days a week could make a big difference! We’ve written extensively on the best exercises: 6 Best Exercises To Correct Posture Easily.

STRENGTH BUILDING

The stretching is a good start, but if you’re really wanting to make a big difference, strength building is the way to go! You’ve spent years making the wrong muscles weak and tight. Stretching will help lengthen the tight muscles, strength building will help build the tight muscles. This article has several exercises you can do at home that require little or no equipment. Just a few minutes a day, a couple times a week will make a big impact here, too!

POSTURE CORRECTOR

For those times when you know you need an extra reminder to straighten your shoulders, a posture corrector could really help! While you’re talking to your medical professional about fixing your rounded shoulders, ask for a great posture corrector to try! There are a lot of fits and styles that can help you achieve your goals. We’ve written extensively on posture corrector shirts and

DELEGATION

Who says you always have to be the one hunched over the sink? Get the kids to help! The more you can spread out the tasks that lead to rounded shoulders, the less time that body shape has time to change your muscles!

MINDFULNESS

At the end of the day, those rounded shoulders were a choice. Probably not one you made on purpose, but a choice nonetheless. So, one thing that can really make a difference is simply being mindful of your body. I know. There are a hundred tasks during the day that requires you to bend forward. And your body is going to want to do that in the easiest way possible. The way that it’s learned over the last few years of hunching over. But if we want a different result, we have to try something different, right?

So the next time it’s your turn to do dishes, or you’re hunched over your computer, think about the position your body is in. And when you start to notice that your shoulders are rolling forward, make a conscious effort to change them!

Best Exercises To Fix Rounded Shoulders

1. Wall Angels

Stand with your back against the wall and your feet about shoulder-width apart. Place your arms against the wall so that your elbows are bent 90-degree angle and your elbows, wrists, and shoulders are in a straight line. Slowly raise your arms up the wall as high as possible while keeping your arms straight. Hold the position for some seconds, then slowly lower your arms to the starting position. Repeat this exercise 10-15 times.

2. Doorway Chest Stretch

Stand in the doorway with your arms extended to the side and your palms against the door frame. Step forward with one foot so that you feel a stretch in your chest. Hold the position for 15-30 seconds, then switch sides. Repeat this exercise 3-5 times on each side.

3. Scapular Retractions

Please stand with your feet shoulder-width apart and your arms by your sides. Slowly squeeze your shoulder blades together and hold this position for a few seconds. Release and repeat this exercise 10-15 times.

4. Upward Facing Dog

Start on all four with your wrists under your shoulder and knees under your hips. Slowly lift your knees off the ground and extend your arms, pressing your chest towards the ground. Hold this posture for a few seconds, then gently lower back to the starting position. Repeat this exercise 10-15 times.

5. Reverse Fly

Please stand with your feet shoulder and width apart and hold a dumbbell pair in your hands with your palms facing each other. Bend forward slightly at the waist and let your arms hang down towards the ground. Slowly lift the dumbbells out to the sides and keep your elbows bent at a 90-degree angle. Hold this posture for a few seconds, and then slowly lower the dumbbell back down to the starting position. Repeat this exercise 10-15 times.

How to Undo Rounded Shoulders

Undoing rounded shoulders involves a combination of exercises and changes in daily habits. Here are a few ways to help you improve your posture and reduce rounded shoulders:

1. Stretch your chest muscles: Tight chest muscles can pull your shoulders forward and cause rounded shoulders. Stretching your chest muscles can help to reduce tension and improve your posture. You can do this by standing in a doorway and placing your arms on either side of the frame. Then lean forward gently until you feel the stretch in your chest.
2. Strengthen your back muscles: Weak back muscles can also contribute to rounded shoulders. Exercises that target your upper back, such as rows, reverse flies, and pull-ups, can help to strengthen your back muscles & improve your posture.
3. Practice good posture: Practice sitting up straight and pulling your shoulders back. Keep your head level and avoid hunching over your computer or phone.
4. Take breaks: If you spend a lot of time sitting at a desk or using a computer, take breaks every 30-60 minutes to stretch and move around. This can help to prevent muscle stiffness and tension.
5. Use ergonomic equipment: Make sure that your chair, desk, and computer are all set up ergonomically. This can help to reduce strain on your muscles and improve your posture.

Remember, improving your posture takes time and practice. Be patient with yourself and keep working on it. Over time, you should start to see improvements in your posture and reduced rounded shoulders.

Things To Take Care of While Suffering From Rounded Shoulders

Rounded shoulders can lead to pain and discomfort in the neck, upper back, and shoulders. If you are suffering from rounded shoulders, here are some things you can do to take care of yourself:

1. Posture: Pay attention to your posture throughout the day, especially while sitting or standing. Then keep your shoulders back and down and your spine straight.
2. Stretching: Incorporate stretching exercises into your daily routine to help loosen up your chest and shoulder muscles. Some effective stretches include doorway stretches, and shoulder blade squeezes.
3. Strengthening: Strengthening exercises can help improve your posture and prevent further rounding of your shoulders. Exercises that target your upper back muscles, such as rows and pull-downs, can be especially helpful.
4. Ergonomics: Make sure your workspace is ergonomically designed to promote good posture. Adjust your chair and desk height so that your arms and shoulders are relaxed.
5. Rest: Give your body time to take some rest and recover. Avoid carrying heavy bags or backpacks, and take frequent breaks if you spend long periods sitting or standing.
6. Seek professional help: If your rounded shoulders are causing persistent pain or discomfort, consider seeking professional help from a physical therapist or chiropractor.

By taking care of yourself and practicing good posture and exercise habits, you can help alleviate the symptoms of rounded shoulders and prevent further damage.

FAQs

1. What are rounded shoulders?

Rounded shoulders, also known as forward head posture or hunched shoulders, is a common posture issue in which the shoulders roll forward, and the head juts out in front of the body. This can cause uncomfort and pain in the neck, back, and shoulders, as well as a decrease in flexibility and mobility.

2. What causes rounded shoulders?

There are different factors that can contribute to rounded shoulders, including poor posture habits, sitting for long periods of time, carrying heavy bags or bags that are not balanced, and certain medical conditions such as scoliosis or kyphosis.

3. How can I tell if I have rounded shoulders?

One way to tell if you have rounded shoulders is to stand with your back against a wall. If your shoulders are not touching the wall, or if there is a significant gap between the wall and your shoulder blades, you may have rounded shoulders. Other signs of rounded shoulders include discomfort or pain in the neck, back, and shoulders and difficulty standing up straight or looking straight ahead.

4. How can I improve my posture and fix rounded shoulders?

To improve your posture and fix rounded shoulders, try the following tips:

• Stand up straight and try to keep your shoulders relaxed and back.
• Use a lumbar roll to support the natural curve of your lower back when sitting.
• Avoid sitting for long periods of time, and take breaks to stretch and move around.
• Be mindful of your posture when carrying heavy bags or bags that are not balanced.
• Do exercises to strengthen your upper back and shoulder muscles, such as rows and shoulder blade squeezes.
• Seek the advice of a healthcare professional, such as a physical therapist or chiropractor, if you have chronic or severe posture issues.

5. Can rounded shoulders be corrected permanently?

While it is possible to improve your posture and reduce the severity of rounded shoulders, it is unlikely that they can be completely corrected permanently. Good posture is a habit that requires conscious effort and regular practice, so it is important to continue to be mindful of your posture and do exercises to maintain strong and healthy upper back and shoulder muscles.

Now, Get it Done!

Your shoulders aren’t going to be fixed overnight. But you already knew that. However, with a commitment to just a few of these things, you can start to see improvement! And the more you’re able to dedicate to your goal, the faster you’ll achieve it!

Conclusion