Exercises To Correct Rounded Shoulders: Combat Rounded Shoulders Now

Are you starting to hunch over more than usual? Does your back often feel tight and your shoulders tense? Chances are, you’re suffering from rounded shoulders, a condition that affects thousands of people of all ages.

Rounded shoulders can occur due to poor posture, stress, physical activity, and more. Left uncorrected, this condition can cause pain and even long-term damage to your shoulder and neck muscles.

But don’t worry! In this article, we’ll discuss everything you need to know about rounded shoulders and tell you the best exercises and products to help you combat bad posture and correct rounded shoulders now.

What Are Rounded Shoulders?

Rounded shoulders are a condition where the upper back and shoulders become overly curved forward and the shoulder blades lose their normal position. This causes the head to stick forward, as well as the chest, leading to a hunched posture. Individuals with rounded shoulders may experience pain in the upper back, neck, and shoulders.

This issue usually results from sitting for extended periods in a rounded position, such as in front of a computer or smartphone. It can also be caused by poor posture, incorrect lifting form, and activities such as carrying heavy backpacks or suitcases. People with rounded shoulders tend to feel fatigued and stiff, and may even experience tightness in the chest and difficulty breathing.

Rounded shoulders can worsen with age if left untreated. Fortunately, there are some exercises that can help correct rounded shoulders and prevent further deterioration. These exercises can improve posture and reduce pain by strengthening the upper back and shoulders, while simultaneously stretching the chest and front of the shoulders.

By doing these exercises regularly, you can combat rounded shoulders and ensure a healthy posture. Try them out and see how much of a difference they can make!

Causes of Rounded Shoulders

Rounded shoulders are a common issue that can lead to a number of other health issues if left untreated. The main culprit behind rounded shoulders is poor posture, which can be caused by a number of factors.

The first cause of rounded shoulders is sitting or standing without proper posture. Poor posture when sitting or standing can cause the shoulders to round forward and lead to excessive tension in the shoulders and back. This posture can lead to tightness in the chest and shoulders and can even contribute to neck and shoulder pain.

Another cause of rounded shoulders is spending too much time hunched over a computer or device. Many office jobs require employees to spend long hours hunched over a computer or device, which can put an excessive load on the shoulders and upper back muscles. Over time, this can cause the shoulders to round forward and lead to a decrease in mobility.

Finally, another cause of rounded shoulders is weak or unbalanced muscle groups. If certain muscles in the upper back are weak, they can cause the shoulders to round forward and can also lead to weakened posture. As a result, it is important to maintain strength and balance in all muscle groups to ensure proper posture and protect the shoulders from rounding out.

These are some of the most common causes of rounded shoulders, but it is important to know that these can be prevented and corrected with the right exercises and stretches. Taking the time to address these issues now can help you avoid further problems down the line and help you stay healthy and strong.

Exercises to Correct Rounded Shoulders

Do you have rounded shoulders? Try these exercises to help correct rounded shoulders, and start seeing results fast!

1. Wall Push-ups

Wall push-ups are a great exercise to help combat rounded shoulders. To do this exercise, stand facing a wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height and lean in towards the wall, bending your elbows to make your upper body parallel with the wall. Then, push away from the wall and repeat 10-20 times.

2. Resistance Band Pull-apart

This exercise uses a resistance band to improve shoulder strength and correct rounded shoulders. Hold the resistance band with your hands shoulder-width apart and pull it out to the sides so that your arms are parallel with the floor. As you do this, engage your shoulder blades, and keep your body tensed to ensure the correct muscles are being worked. Do 10-15 reps and repeat.

3. Rowing

Rowing is a great compound exercise to help improve shoulder strength. You can use a rowing machine or just use a resistance band. With a resistance band, stand in an athletic stance and hold one end of the band in each hand. Then, keeping your elbows close, pull the band towards your chest, engaging your back and shoulder muscles. Do 10-15 reps in each set and remember to keep your body tensed.

4. Shoulder Shrugs

Shoulder shrugs are a great exercise to help improve overall shoulder stability and combat rounded shoulders. Stand with your feet shoulder-width apart and your arms at your sides. Then, without moving your arms, raise your shoulders as high as you can, tensing your shoulder muscles. Hold that position for five seconds and then relax. Do 10-15 reps of this exercise and repeat.

These exercises can help improve shoulder stability and correct rounded shoulders. Make sure to do each exercise correctly, ensuring the correct muscles are being engaged, and be consistent with your workouts. With proper form and dedication, you will start seeing results fast!

Y-Shoulder Stretch

This exercise is a simple and effective way to counteract rounded shoulders! Known as the Y-Shoulder Stretch, this exercise is a great way to get your shoulder blades to move in the way they should, promoting increased shoulder stability and strength.

To perform the Y-Shoulder Stretch, stand with your feet shoulder-width apart and your arms down at your sides. Take a deep breath in, then as you exhale, lift your arms slowly in an arc above your head until they form a “Y” shape. Hold this position for 10-15 seconds before slowly returning your arms to their starting position. Do 3 sets of 10-15 reps.

The Y-Shoulder Stretch can be done anywhere, and is a great way to get your shoulders back in shape! Give it a try and you should start to feel relief in no time.

Reverse Wall Push-Ups

If you're looking for an exercise to help in correcting rounded shoulders, reverse wall push-ups are one of the best. Reverse wall push-ups are an excellent remedy to help strengthen the muscles that can cause rounded shoulders and help you achieve better posture.

To do a reverse wall push-up, first, find a wall and stand two to three feet away from it. Place your palms against the wall at shoulder height, with your palms and elbows facing down toward the ground. Lean forward until your palms and forearms are pressed against the wall. Hold this position and then, push yourself back to the starting position. You can do two to three sets of 10 reverse wall push-ups, depending on your strength. Doing this exercise regularly will help you to improve your posture and reduce the effects of rounded shoulders.

Doorway Pec Stretch

The doorway pec stretch is a great exercise to combat rounded shoulders. It helps to stretch the pectoralis major muscles, which are located in the chest area, and are often very tight in people with rounded shoulder posture. To do this stretch, stand in a doorway and put your arms up against the two sides of the frame. Make sure your elbows are at shoulder height, and your forearms are perpendicular to the floor. Then, lean your chest forward through the doorway and hold for 10-15 seconds. It is important that you keep your back straight during this exercise to ensure the best results. Doing the doorway pec stretch several times a day is the best way to release those tight chest muscles and correct rounded shoulders.

Wall Angels

is an exercise that involves standing with your back against a bare wall. It is an effective way to combat rounded shoulders because it helps to open up the chest and bring your shoulder blades back.

To do a Wall Angel, start by standing with your back against the wall. Make sure your feet are shoulder-width apart. Reach your arms up and behind you so that your hands touch the wall and your elbows bend at a 90-degree angle.

Slowly move your arms up and down. You should be engaging your stomach muscles to keep your back against the wall at all times. When you reach the highest point, your arms should be straight and above your head. Make sure to keep your elbows slightly bent.

Move your arms up and down in this motion for 3-5 sets of 10 reps. This will help to realign your shoulders and bring strength to the muscles around your shoulder blades. After this exercise, you should feel your upper back and shoulders more open and relaxed.

Products to Help Combat Rounded Shoulders

Disclaimer: As Amazon Associates, we earn from qualifying purchases - we will only recommend products with your best interest in mind.

Having rounded shoulders isn't just a cosmetic concern - they can cause neck pain, back pain, and even shoulder pain. Luckily, there are some products you can use to help combat rounded shoulders and get your posture back on track.

For starters, you should look for a shoulder posture corrector. These can help by providing support and a gentle reminder to not hunch forward. Most posture correctors are comfortable to wear and adjustable, so you can find one that’s perfect for you.

Another great way to help combat rounded shoulders is to use a shoulder mobility band. These bands can help stretch your shoulder, back, and chest muscles to improve posture. The bands come in different levels of resistance and range in price, so you can find something that works for you.

Finally, you should also get some exercise bands. Exercise bands are affordable and easy to store, and they come in a variety of resistances, so you can work up to tougher levels. They’re also great for stretching and can help to stretch your chest and back muscles to help improve posture.

Ultimately, there are many products out there that can help you to combat rounded shoulders. However, it's important to remember that using any of these products is not a substitute for regular stretching and exercises. So, make sure to incorporate these products into your regular routine to help give your posture an extra boost.

Resistance Bands

Here's a basic exercise band that you can pick up from Amazon: https://amzn.to/3JfhQdS

Do you work at a desk all day or spend a lot of time driving? This can lead to poor posture and rounded shoulders. Luckily, resistance bands offer an easy yet effective way to combat this problem. Resistance bands provide the level of resistance needed to properly stretch the muscles in your shoulders and upper back, helping to correct bad posture.

To get started, position the band behind your back. Hold the band close to your chest so you feel light to moderate resistance. Then, slowly extend your arms out fully in a straight line. This will help to work the muscles in your upper back. Make sure to keep your core tight throughout the entire movement.

Repeat this exercise 10-15 times and then switch to the other side. Resistance bands are a great tool to help you improve your posture and combat rounded shoulders.

Shoulder Support Braces

Here's a shoulder brace that we recommend on Amazon: https://amzn.to/3mW43lh

If the rounded shoulders have become a longstanding issue, consider using a shoulder support brace. These supportive braces can help you keep your shoulders in the correct position while you do your exercises to realign them. However, make sure not to wear them all the time, as this can weaken your posture muscles and create a dependence on the braces. Talk to your doctor if you are considering braces for a longer-term solution.

Conclusion

So, in conclusion, rounded shoulders can be a pain, with persistent discomfort, but they don't have to be permanent - there are a few exercises, as well as products, that can be used to help correct rounded shoulders and keep them at bay. We covered the Y-Shoulder Stretch, the Reverse Wall Push-Ups, the Doorway Pec Stretch, Wall Angels, Resistance Bands, and Shoulder Support Braces. With regular and properly executed exercises, and some products to help, you can combat rounded shoulders now! So, what are you waiting for? Get stretching and exercising to help move those shoulders back into the right position.