7 Exercises to Fix Rounded Shoulders

| Doctor Carroll

Rounded shoulders, often caused by poor posture from prolonged sitting or device use, lead to discomfort and long-term health issues. The good news? You can correct this with targeted exercises. Here's a quick breakdown of the 7 exercises that can help:

  • Doorway Chest Stretch: Loosens tight chest muscles, improving shoulder alignment.
  • Wall Angels: Strengthens upper back muscles to counteract slouching.
  • Scapular Retraction (Shoulder Blade Squeeze): Builds upper back strength and improves posture.
  • Thoracic Spine Mobility Roll: Enhances spinal flexibility to reduce forward shoulder rounding.
  • Band Pull-Aparts: Strengthens upper back and rear shoulder muscles for better posture.
  • Lateral Neck Flexion Stretch: Relieves neck tension that contributes to rounded shoulders.
  • Banded Serratus Anterior Activation: Targets a key stabilizing muscle to improve shoulder mechanics.

Performing these exercises consistently (2–3 times per week) can retrain your muscles, restore proper alignment, and reduce discomfort. Over time, you'll notice improved posture, less tension, and greater mobility. Ready to get started? Let’s dive in!

How to Fix Rounded Shoulders - Science Based Routine (21 Studies)

1. Doorway Chest Stretch

The doorway chest stretch is a simple yet powerful way to address rounded shoulders. It works by stretching and lengthening the muscles that tend to pull your shoulders forward.

Targeted Muscle Groups

This stretch focuses on the pectoral muscles (pectoralis major and minor), anterior deltoids, and biceps. These are the muscles that often become tight and overactive when you spend too much time hunched over a desk or looking down at your phone.

"Hunched or rounded shoulders are most often experienced due to a muscle imbalance between the chest and shoulder/upper back region." - John Gallucci, Jr., DPT, MS, ATC, physical therapist and CEO of JAG-ONE Physical Therapy

When your chest muscles are tight, they can lead to forward-rounded shoulders and reduce your shoulder joint's range of motion. The doorway chest stretch helps by opening up your chest and promoting better posture. This stretch not only realigns muscle balance but also sets the stage for improved mobility and posture.

Primary Benefit (Stretching)

The main advantage of the doorway chest stretch is its ability to open up the chest and realign the shoulders, directly addressing rounded shoulders. By relieving tension in the chest and shoulders, it helps counteract the effects of poor posture.

This stretch is especially helpful after activities that put your shoulders in awkward positions, like reaching, hunching, or carrying heavy loads. You can also adjust the position of your arms on the doorway - raising or lowering them - to target different parts of your chest muscles.

For best results, aim to perform the doorway chest stretch twice a day, especially after workouts or long periods of sitting. Hold the stretch for 15–30 seconds, repeating it 2–3 times.

Daily practice is ideal for improving chest flexibility and posture. If you work at a desk, try taking breaks every few hours to do this stretch. It's also a great addition to your routine after chest or arm workouts.

With consistent practice, even a few minutes a day can make a noticeable difference over time. Stick to the routine - stretch twice a day, holding each stretch for 15–30 seconds over 2–3 repetitions - to help reset your posture and improve flexibility.

2. Wall Angels

Wall Angels involve moving your arms from a V-shape to a W-shape while keeping them against a wall. This simple yet powerful exercise helps combat the negative effects of sitting for long hours and excessive screen time. It works well alongside the doorway chest stretch by focusing on proper shoulder alignment and building strength in key areas.

Targeted Muscle Groups

This exercise primarily engages the upper back and shoulder muscles, promoting better alignment and encouraging external rotation of the shoulders. By activating these muscles, Wall Angels help correct posture and counteract the strain caused by everyday habits like slouching or hunching over a screen.

Primary Benefit (Strengthening)

The standout benefit of Wall Angels is their ability to strengthen the upper back while teaching your body how to maintain proper shoulder alignment. By encouraging external shoulder rotation, they help counter forward head posture and rounded shoulders. This exercise supports a neutral spine, ensuring better alignment during daily activities that are often impacted by prolonged sitting. In essence, Wall Angels serve as both a corrective tool and a way to reinforce good posture habits.

Aim for 8–10 repetitions per session, holding each position for about 5 seconds. Start with one set per session, performed 2–3 times per week, or even daily if you're looking for quicker results . Focus on doing the movements correctly rather than rushing through them. Since Wall Angels are gentle, they can be safely included in your daily routine.

Improving posture takes time and dedication, so consistency is essential. If you're new to the exercise, it’s a good idea to consult a chiropractor, physiotherapist, or personal trainer to ensure you're using proper form. Mastering the technique early on will help you see better results and avoid picking up bad habits.

3. Scapular Retraction (Shoulder Blade Squeeze)

Scapular retraction is a key exercise for addressing rounded shoulders. It involves pulling your shoulder blades back toward your spine, helping to reverse the forward rounding by strengthening the muscles responsible for drawing the shoulder blades back. This movement not only builds upper back strength but also opens up the chest, which can improve breathing. Plus, it plays an important role in stabilizing your shoulder joints.

Targeted Muscle Groups

This exercise primarily engages the muscles in your upper back that are essential for good posture. The middle trapezius does most of the work, while the rhomboids and lower trapezius provide additional support. Other muscles, like the upper trapezius and latissimus dorsi, also get involved, making it a well-rounded workout for your upper back. By focusing on these muscles, scapular retraction helps maintain proper shoulder blade positioning and supports overall stability. The result? Better posture and more stable shoulders.

Primary Benefit: Building Strength

The main advantage of scapular retraction lies in its ability to strengthen the muscles that pull your shoulder blades back. This leads to improved upper back strength and greater shoulder stability. Stronger shoulder blades mean better posture and a reduced risk of injuries. Over time, these strengthened muscles provide the support needed for daily activities and help counteract the effects of prolonged sitting, which often pulls the shoulders forward.

Consistency is key when it comes to scapular retractions. Studies suggest that performing these exercises over a period of six weeks or more yields the best results, especially when keeping repetitions below 30 per session. Start with 2–3 sets of 10–12 repetitions, holding each retraction for 10–15 seconds, and resting for 30–60 seconds between sets. As you build strength, aim for 3 sets of 15–20 repetitions, reducing the hold time to 5–7 seconds.

You can incorporate scapular retractions into your warm-up, cool-down, or even as quick breaks during your day. The exercise is gentle enough for daily practice and can be adjusted based on your comfort level. When done regularly, scapular retractions work well alongside other stretches and movements to help correct rounded shoulders and improve overall posture.

4. Thoracic Spine Mobility Roll

The thoracic spine mobility roll is designed to tackle upper back stiffness, a common culprit behind rounded shoulders. When the thoracic spine becomes rigid, it disrupts alignment and encourages the shoulders to slump forward. This exercise helps counteract that by restoring proper spinal mobility.

Spending hours hunched over a desk or staring at your phone can limit your thoracic spine's ability to extend and rotate effectively. This mobility roll works to retrain those crucial structures, supporting better shoulder alignment. As Dr. Ryan Hosler points out:

"Having a stiff thoracic spine must first be identified as a joint mobility restriction limitation or a motor control limitation. If there is a true joint mobility restriction limiting thoracic spine extension, manipulation/mobilization techniques should be performed to the area to restore normal joint movement."

What It Targets

Instead of focusing on specific muscles, the thoracic spine mobility roll aims to improve the movement of the thoracic vertebrae and surrounding soft tissues. By enhancing thoracic mobility, it promotes rib cage expansion and eases tension in the chest and upper back. This makes it a great complement to earlier stretches in your routine.

Why It Matters: Restoring Mobility

Improving thoracic spine mobility does more than just help with posture. It restores natural movement patterns, reduces strain on the neck and shoulders, and even improves breathing. Studies have linked dysfunction in the thoracic spine to neck and shoulder injuries. By addressing this area, you're tackling one of the root causes of rounded shoulders, not just masking the symptoms.

This exercise also supports everyday activities like twisting, reaching, bending, and even getting out of bed more comfortably.

How Often and How Long?

For the best results, aim for 3 sets of 10 repetitions, holding each position for 2–3 seconds. This approach allows your spine to gradually increase its range of motion without overdoing it.

Daily practice is key to loosening stiffness. You can fit this exercise into your morning routine, take a quick break at work to do it, or use it as a warm-up before other activities. While performing the roll, make sure to engage your core to stabilize your lower back and pelvis, allowing the thoracic spine to move freely.

Start with gentle movements, and reduce your range of motion if you feel any discomfort. The goal is steady, gradual progress in your spine's mobility, which will naturally help bring your shoulders back into proper alignment.

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5. Band Pull-Aparts

Band pull-aparts are a powerful exercise designed to address muscle imbalances that often lead to rounded shoulders. Unlike stretches or mobility drills, this movement focuses on strengthening the muscles responsible for pulling your shoulders back and maintaining proper posture.

As certified personal trainer and bestselling author Michael Matthews explains:

"Band pull-aparts are an excellent upper back and shoulder exercise that too few people do."

This exercise specifically activates the upper back muscles, helping to realign the shoulders and counteract the effects of poor posture caused by extended periods of sitting or slouching. By incorporating band pull-aparts into your routine, you can build the strength needed to support better posture over time.

Targeted Muscle Groups

Band pull-aparts engage several key muscle groups simultaneously. The primary focus is on the rear deltoids, rhomboids, and the middle and lower trapezius muscles [31, 35]. Additionally, the movement lightly activates the rotator cuff, ensuring a well-rounded approach to shoulder and upper back strengthening [31, 33].

This exercise complements scapular retraction drills, reinforcing the corrective strategy by targeting the same areas but with added strength-building benefits. Studies indicate that band pull-aparts can generate muscle activity ranging from 15.3% to 72.6% of maximal voluntary contraction, allowing for adjustable resistance to match your fitness level and progressively increase the challenge.

Primary Benefit: Strength and Posture Correction

The main goal of band pull-aparts is to strengthen the upper back muscles that often become weak and overstretched due to prolonged sitting or poor posture. By targeting these muscles, the exercise helps improve posture, enhances shoulder health, and boosts scapular control. Over time, the controlled movement also contributes to better shoulder flexibility and range of motion.

Each repetition trains your shoulders to return to proper alignment, effectively counteracting forward shoulder posture through consistent activation of the scapular muscles.

How often you perform band pull-aparts depends on your workout routine and goals:

  • As a warm-up: Use light resistance bands before workouts, especially on upper-body days. Aim for 2–3 sets of 10–20 reps to activate your upper back muscles [36, 38].
  • As accessory work: Incorporate them into your routine 1–3 times per week, with at least one rest day between sessions. Use heavier resistance bands and perform 2–5 sets of 8–15 reps. Adjust the resistance and rep ranges to focus on either strength (fewer than 12 reps) or endurance (12 or more reps) [36, 38].

To get the most out of this exercise, maintain proper form throughout. Keep your shoulders, elbows, and hands at the same height, and avoid shrugging your shoulders toward your ears, as this can reduce effectiveness. Consistency is key - regularly including band pull-aparts in your routine can lead to lasting improvements in posture and shoulder health.

6. Lateral Neck Flexion Stretch

The lateral neck flexion stretch tackles a commonly neglected factor behind rounded shoulders: tight neck muscles. While chest and shoulder stretches often take center stage in routines, addressing neck tension is equally important. Hours spent sitting or looking down at devices can stiffen neck muscles, pulling your shoulders forward.

This stretch focuses on easing tension between the neck and shoulders rather than building strength. It's particularly helpful for anyone who spends long hours at a desk or glued to their devices. By relieving neck tension, this stretch complements earlier exercises and supports better shoulder alignment.

Targeted Muscle Groups

This stretch works primarily on the trapezius and scalene muscles. The trapezius runs from the neck to mid-back and often becomes overactive when shoulders slump forward. The scalene muscles, located along the sides of the neck, play a key role in maintaining proper alignment. Tightness in these areas can lead to upper crossed syndrome - a postural issue caused by overly tight chest, neck, and shoulder muscles.

Primary Benefit: Tension Relief and Posture Improvement

The biggest advantage of this stretch is its ability to release tension in the neck and shoulders. By loosening these tight muscles, you can reduce the forward pull on your head and shoulders, which helps improve posture. Additionally, this stretch enhances flexibility and eases stiffness. By addressing neck tension, it reinforces the alignment gains achieved with earlier exercises.

Studies suggest that a cumulative five minutes of stretching per week - broken into five one-minute or ten 30-second holds - provides optimal results. Aim to do this stretch at least twice a week, holding each side for at least 15 seconds. Research indicates that 30-second holds are particularly effective and minimize any potential impact on neural function. For those over 60, holding the stretch for up to 60 seconds may offer additional benefits.

To perform the stretch:

  • Sit or stand tall with your shoulders relaxed.
  • Slowly tilt your head to bring your ear toward your shoulder, keeping the opposite shoulder relaxed.
  • Hold the position for your desired duration, then return to the center and repeat on the other side.
  • Complete 1 to 2 sets on each side for thorough coverage.

This simple yet effective stretch can make a noticeable difference in relieving tension and supporting better posture.

7. Banded Serratus Anterior Activation

After addressing chest and upper back activation, it's time to focus on a key stabilizing muscle that often flies under the radar: the serratus anterior, also known as the "boxer's muscle." This muscle plays a crucial role in keeping your shoulder blades steady against your rib cage [45,48]. When it's weak or not functioning properly, it can cause scapular winging - where the shoulder blades stick out - and contribute to a slouched, rounded shoulder posture.

This exercise is designed to strengthen the serratus anterior in a controlled way. Using a resistance band creates just the right amount of tension to activate the muscle without overloading it.

Targeted Muscle Groups

The serratus anterior is the star of the show here. This muscle runs from the upper ribs to the medial border of the shoulder blade [47,48]. It works closely with the trapezius to stabilize the shoulder blade, allowing for smooth scapular movements like protraction, upward rotation, and stabilization [45,47]. Interestingly, its fibers intertwine with the external obliques, so strengthening the serratus anterior can also enhance core stability. This dual benefit may even help reduce back discomfort. Incorporating this exercise into your routine complements efforts to improve posture and correct rounded shoulders.

Primary Benefit: Strengthening and Stabilization

Building strength in the serratus anterior helps to secure the shoulder blades in place, improving overall stability. Studies using EMG analysis show that targeting this muscle can enhance shoulder stability and may alleviate symptoms tied to shoulder impingement syndrome. Additionally, this movement supports scapular upward rotation, which is vital for achieving full overhead motion. By reducing the risk of scapular winging, the exercise ensures proper shoulder mechanics, lowering the likelihood of injury in daily activities.

To get the most out of this exercise, aim for 2 sets of 15 repetitions every other day. This frequency aligns with rehab guidelines and allows enough recovery time between sessions.

How to Perform the Banded Serratus Anterior Activation

  1. Attach a resistance band to a sturdy anchor point at chest height.
  2. Hold the band with your arm extended straight out in front of you at a 90° angle.
  3. Keep your elbow locked and push the band forward by moving your shoulder blade (protraction).
  4. Hold briefly, then slowly return to the starting position.

The key is to focus on movement coming from your shoulder blade, not your arm. Start with a light resistance band and gradually increase tension as you build strength. This deliberate approach helps restore proper function to this essential postural muscle.

Additional Tools for Shoulder Health

Beyond the corrective exercises mentioned earlier, some tools can offer extra support to speed up recovery. If you’re dealing with persistent shoulder pain or underlying conditions, the SHOULDER Reliever system could be a game-changer. This non-invasive, dual-action system combines daytime muscle strengthening with nighttime recovery support, working together to enhance the effects of your exercise routine.

The daytime element focuses on a dynamic stabilization program, targeting smaller, often-neglected shoulder muscles. Using a specially designed handle with progressively heavier weights, this 40-day program helps build strength, improve mobility, and reduce pain - all in just 5 minutes, three times per week. At night, the supportive sleeve prevents shoulder pinching and promotes blood flow, aiding recovery while you sleep. By integrating the SHOULDER Reliever into your routine, you can boost overall shoulder stability and recovery.

"The system offers a 5-minute daytime exercise routine to strengthen your shoulder and a supportive nighttime sleeve to enhance joint blood flow. This patent pending two steps provide proven results." – SHOULDER Reliever

Research-Backed Results

Clinical studies highlight the effectiveness of this dual-action system. One study found that every participant using the SHOULDER Reliever experienced improvement, while fewer than half of those following standard treatments reported similar results. For individuals with shoulder pain lasting anywhere from 6 months to 2 years, the system provided significant relief. On average, users rated it 4.7 out of 5 stars, with some reporting a 50% reduction in pain after about 8 weeks of consistent use.

"I'd say the Shoulder Reliever was a small miracle and the fact it took care of the pain in my shoulder with no type of medical intervention. No pills, shots, nothing. It just took a bit of exercise and wearing it at night and in a short time the pain was gone." – Dewey

Who Can Benefit

This system is especially useful for those dealing with rotator cuff tears, bursitis, impingement, or general shoulder weakness. Considering that 60% of people over 60 have a rotator cuff tear, the SHOULDER Reliever’s targeted approach can help strengthen the entire shoulder complex, compensating for tears or past injuries.

Practical Implementation

What makes the SHOULDER Reliever so accessible is its simplicity. The daytime exercises can double as a warm-up before your regular workout or act as a standalone strengthening routine. If you’re experiencing acute pain, it’s best to pause upper body workouts for 2–3 weeks while using the system. At night, wearing the support sleeve loosely can prevent you from sleeping on the affected shoulder or lifting your arm above your head, ensuring comfort and optimal support.

At $189.99, the SHOULDER Reliever offers around-the-clock support, addressing both strengthening and recovery needs in one comprehensive system.

Conclusion

Incorporating stretching and strengthening exercises into your routine, as outlined earlier, helps establish and maintain healthier posture habits. This balanced approach directly addresses the muscle imbalances that often lead to rounded shoulders.

Consistency is the game-changer here. Studies suggest that performing targeted postural exercises 3 to 5 times per week can lead to noticeable improvements in posture and reduced discomfort. Many people start seeing changes within just a few weeks, with significant results typically emerging after 4–8 weeks of regular effort.

When practicing these exercises, focus on proper form rather than intensity. Hold each stretch for 15–20 seconds, repeating as needed to improve flexibility. As your strength and mobility increase, you can gradually extend the duration or introduce resistance to keep challenging your muscles.

The benefits go beyond just standing taller. Improved posture often comes with reduced discomfort, greater range of motion, and a noticeable decrease in neck and upper back tension. Many also find they experience less fatigue as their posture becomes more aligned.

But remember, maintaining progress is just as important as achieving it. Once you've improved your posture, keep up with regular exercise, stay mindful of how you sit and stand throughout the day, and take frequent movement breaks. Tools like ergonomic supports or setting reminders can help reinforce these habits and prevent old patterns from creeping back in.

Improvement takes time, patience, and a steady commitment. With the right combination of exercises and consistent effort, you can enjoy better posture, reduced pain, and greater confidence in how you carry yourself.

FAQs

How long does it take to see noticeable improvements in posture with these exercises?

The time it takes to notice improvements in your posture can vary based on how severe your rounded shoulders are and how consistently you stick to the exercises. For milder cases, you could begin to see changes in just a few weeks to a couple of months. However, if the issue is more severe, it might take anywhere from six months to a year - or even longer.

The key to faster progress and lasting results lies in maintaining a regular exercise routine and practicing good posture habits throughout your day. Consistency is everything!

Can these exercises be adjusted for people with shoulder or back injuries?

Yes, exercises aimed at improving rounded shoulders can be tailored for people dealing with shoulder or back injuries. Adjustments might include limiting the range of motion, steering clear of movements that cause discomfort, and prioritizing gentle, supported exercises such as wall slides, arm swings, or light shoulder rotations.

The key is to pay attention to your body and avoid forcing through any pain. To stay on the safe side, it's always a good idea to consult with a healthcare professional or physical therapist. They can help adapt the exercises to your specific situation and make sure they align with your recovery goals.

What lifestyle changes can help prevent rounded shoulders along with these exercises?

To help avoid rounded shoulders, incorporating a few simple habits into your daily routine can make a big difference:

  • Focus on maintaining good posture by keeping your shoulders relaxed, pulled back, and slightly down. Engage your shoulder blades by gently squeezing them together.
  • Break up long periods of sitting by standing, stretching, or moving around regularly, especially if you spend hours at a desk.
  • Build strength in key muscle groups such as your core, back, and chest with exercises designed to support proper posture.

By combining these habits with specific exercises, you can gradually improve your posture and reduce the risk of developing rounded shoulders.