6 Easy Exercises To Fix Rounded Shoulders

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Is this you? Take a look around you and you will see a lot of people doing this. Slouching forward over a desk, steering wheel, phone or laptop causes Rounded Shoulders.

Rounded Shoulders is when the alignment of your body results in the shoulders rotating forward and inward. When you spend the majority of your day with your arms in front of you, this causes overstretching of the upper back muscles and shortening of the chest muscles.

How To Test For Rounded Shoulders

Start by standing in front of a mirror with your arms at your sides. Look down. Which way are your palms facing? If they are facing backwards, then you probably have rounded shoulders. Ideally your palms should be facing towards your side.

Can You Fix Rounded Shoulders?

The good news is that you can fix rounded shoulders. Of course the earlier you spot your rounded shoulders and take steps to correct them, the better the results. Below you will find Six exercises that will help you do just that. Best of all they can easily be done at work or at home.

6 Exercises To Fix Rounded Shoulders

1. Doorway Stretch

1. Place your elbows and hands in line with a door frame.
2. Step through the door until you feel a gentle stretch in your chest and/or upper back muscles.
3. Hold this stretch for 10-20 seconds.
4. Do this 5 times and repeat with other leg

2. Wall Slides

1. Stand with your back against a wall and walk out 10-12 inches.
2. Make sure you keep your upper back and buttocks in contact with the wall.
3. Bend your arms as shown and slowly slide your arms upward gently squeezing your shoulder blades.
4. Do this 5-10 times several times a day.

3. Shoulder Blade Squeeze( Brugger’s Relief Position)

1. Begin by sitting in a chair with good support.
2. Rest your arms with your palms facing your side.
3. Slowly bring your arms backwards until you feel a stretch and hold for 5 seconds.
4. Make sure your palms are now facing upwards.
5. Repeat 5-10 times several times a day.

4. Standing Shoulder Blade Squeeze

1. Begin by standing up tall looking straight ahead.
2. Clasp hands behind your back.
3. Slowly raise your arms upward until you feel a gentle stretch.
4. Hold this stretch for 5 seconds.
5. Do this exercise 5 times several times a day.

5. Sitting Shoulder Blade Squeeze

1. Begin by sitting in a chair with your hips and knees at a 90 degree angle.
2. Rest your arms at your side either straight or have your elbows bent at 90 degrees.
3. Gently sqeeze your shoulder blades together until you feel a stretch.
4. Hold this stretch for 5 seconds.
5. Repeat 5-10 times.
6. Do this exercise several times a day.

6. Overhead Stretch

1. Begin by clasping your hands together with fingers intertwined in front of you on your desk.
2. Slowly raise your arms upward until you feel a gentle stretch.
3. Hold this stretch for 5 seconds and then lower your arms back onto the desk.
4. Repeat 5-10 times several times a day.

So now if you find yourself slipping back into bad habits such as slouching over your desk or steering wheel, you can get “back on track” by simply doing these exercises several times a day.

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Quick Disclaimer:

All content in this post is for informational purposes only. It is not intended to be diagnostic nor as a substitute for consultation, examination, and treatment by a qualified health professional. Always consult with your physician before beginning an exercise program.

Sources: https://www.backintelligence.com, https://www.posturedirect.com