“What exercises get rid of rounded shoulders?”
I have rounded shoulders. What exercises get rid of rounded shoulders?
3 Answers
Exercises that focus on stretching and strengthening the muscles involved in maintaining proper posture can help improve rounded shoulders. Here are some exercises that may be beneficial:
Chest Stretch:
Stand in a doorway with your arms bent at a 90-degree angle, elbows at shoulder height.
Place your forearms on each side of the doorway and lean forward, gently stretching your chest and shoulders.
Hold the stretch for 20-30 seconds and repeat several times.
Upper Back Stretch:
Stand or sit upright with your feet flat on the floor.
Reach both arms in front of you and interlock your fingers.
Round your upper back, pushing your hands away from your body while tucking your chin.
Hold the stretch for 20-30 seconds and repeat several times.
Scapular Squeezes:
Sit or stand with your arms at your sides.
Squeeze your shoulder blades together as if trying to hold a pencil between them.
Hold the squeeze for 5-10 seconds and then relax.
Repeat the exercise for 10-15 repetitions.
Shoulder Blade Retractions:
Lie face down on an exercise mat or on your bed.
Extend your arms out to the sides at a 90-degree angle, palms facing down.
Squeeze your shoulder blades together and lift your arms off the ground while keeping them straight.
Hold the position for a few seconds and then lower your arms back down.
Repeat the exercise for 10-15 repetitions.
Prone Cobra:
Lie face down on an exercise mat with your arms by your sides and palms facing down.
Lift your chest and head off the ground, squeezing your shoulder blades together.
Hold the elevated position for a few seconds, then lower back down.
Repeat the exercise for 10-15 repetitions.
Remember to perform these exercises with proper form and start with light intensity. If you experience any pain or discomfort, discontinue the exercise and consult with a healthcare professional or physical therapist for further guidance. Additionally, combining exercises with overall posture awareness and correcting ergonomic factors (such as desk and chair alignment) can help in improving rounded shoulders over time.
Chest Stretch:
Stand in a doorway with your arms bent at a 90-degree angle, elbows at shoulder height.
Place your forearms on each side of the doorway and lean forward, gently stretching your chest and shoulders.
Hold the stretch for 20-30 seconds and repeat several times.
Upper Back Stretch:
Stand or sit upright with your feet flat on the floor.
Reach both arms in front of you and interlock your fingers.
Round your upper back, pushing your hands away from your body while tucking your chin.
Hold the stretch for 20-30 seconds and repeat several times.
Scapular Squeezes:
Sit or stand with your arms at your sides.
Squeeze your shoulder blades together as if trying to hold a pencil between them.
Hold the squeeze for 5-10 seconds and then relax.
Repeat the exercise for 10-15 repetitions.
Shoulder Blade Retractions:
Lie face down on an exercise mat or on your bed.
Extend your arms out to the sides at a 90-degree angle, palms facing down.
Squeeze your shoulder blades together and lift your arms off the ground while keeping them straight.
Hold the position for a few seconds and then lower your arms back down.
Repeat the exercise for 10-15 repetitions.
Prone Cobra:
Lie face down on an exercise mat with your arms by your sides and palms facing down.
Lift your chest and head off the ground, squeezing your shoulder blades together.
Hold the elevated position for a few seconds, then lower back down.
Repeat the exercise for 10-15 repetitions.
Remember to perform these exercises with proper form and start with light intensity. If you experience any pain or discomfort, discontinue the exercise and consult with a healthcare professional or physical therapist for further guidance. Additionally, combining exercises with overall posture awareness and correcting ergonomic factors (such as desk and chair alignment) can help in improving rounded shoulders over time.
My best advice is to see a physical therapist for 2-3 sessions and get a home program and be very diligent and you will see results!
Protracted or "rounded shoulders" are quite common. People frequently work at a computer and have poor posture. To get rid of this, exercises focusing on your upper back muscles and improving your posture is critical.
