5 Rounded Shoulder Exercises to Fix Your Posture at Work
Work Wellness

5 Rounded Shoulder Exercises to Fix Your Posture at Work

|Feb 13, 2023

Due to the demands of our modern lives, most of us now adopt poor sitting posture all the time. There is a common tendency for us to underestimate how much our behaviors really affect our health. Symptoms like a rounded back and a stiff neck could be signs of poor posture.

Fortunately, you can perform rounded shoulder exercises at home with no effort and even some desk exercises at work too. These exercises for rounded shoulders help you avoid the stress that slumping might bring and maintain a healthy and proper posture.

What Are Rounded Shoulders?

The term "rounded shoulders" describes the visual effect of shoulders that are leaned more forward than average.

This places a great deal of strain on the neck and shoulders, which can cause issues like restricted shoulder movement, pain in the neck and shoulder, headaches, sleep problems, and numbness, most commonly in the upper body area.

Causes of Rounded Shoulders

Your posture is one manner in which your habits reveal themselves physically. Text neck and rounded shoulders are two of the most common indicators of poor posture in its early stages.

Any task that demands the body to look down and forward for long periods might lead to a rounded shoulder posture.

Certain postures can cause muscle imbalances in the neck, back, and shoulders. Suppose you’re not using an ergonomic office chair while sitting or working. In that case, the muscles responsible for maintaining proper posture can get tired from sitting in the same position for a long time.

Fitness Accessories

Some other habits, when performed excessively, can also contribute to a rounded shoulder posture, such as;

  • Using a smartphone or tablet
  • Working at a computer.
  • Sitting on an office desk for a long time.
  • Driving a car.
  • Bending over frequently.
  • Carrying heavy objects all day etc.

There are actual risks associated with rounded shoulders, both to health and appearance. Therefore, it's extremely important to maintain a rounded shoulder workout in order to stretch your body routinely and fix a rounded shoulder posture.

How to Fix Rounded Shoulder Posture?

Rounded shoulder exercises can easily rectify the rounded shoulder posture that affects a big percentage of the population, so don’t lose hope.

The best technique to fix rounded shoulders is to perform rounded shoulder stretches that strengthen specific muscle groups and reduce muscle tension.

Forward fold

Tension in the back, hamstrings, and buttocks can all be relieved with rounded shoulder stretches. These stretches are a great way to lengthen your thighs and hips. Your entire back muscles will experience a release as you perform this stretch.

In order to do this:

  • Put your toes together and move your heels slightly apart.
  • Put your hands on your hips and squat down.
  • Then put your hands on the floor or a block and let go. If you can't reach the ground with your hands, that's okay; reach as far as you can.
  • Slightly flex your hip joints, stretch your spine, and bend your knees.
  • Let your head drop to the floor as you tuck your chin to your chest.
  • Hold for up to a minute if you can. 

Forward fold rounded shoulder exercises

T-shaped flex

The T stretch is one of the best rounded shoulder exercises and is most effective when performed first thing in the morning or last thing at night.

In order to do this:

  • Get on your back and bend your knees so the soles of your feet touch the floor.
  • Place your arms at your sides, palms facing up. (when performed properly, a mild stretching of the back and shoulders will occur)
  • Hold this position for at least 10 minutes daily.

T-shaped flex

Angel of the wall

This rounded shoulder workout opens up the chest and shoulders, and the low trapezius and serratus anterior are fortified as a result.

In order to do this:

  • Keep your upper back and buttocks touching the wall.
  • Put your feet out about 12 inches from the wall while standing with your back to the wall.
  • Draw your belly backward to prevent space from developing in the lower back.
  • Put your arms on the wall with your fingers pointing up, and press your elbows on the wall at a 90-degree angle.
  • Go slowly up and back down the wall with your arms.
  • You should start with one set of 10 reps and gradually increase to three sets of 10. 

Angel of the wall

Chest-shoulder opener

Opening and stretching your chest is a goal of this rounded shoulder workout. If you spend a lot of time sitting, which causes your chest to drop inside, this will help a lot.

In order to do this:

  • Keep your feet hip-width apart as you stand.
  • Gather your hands in the back and squeeze your palms together, fingers interlaced.
  • Maintain a straight line from your head and neck through your spine as you stare ahead.
  • Bring your hands down to the ground and your chest up as you inhale.
  • Hold this position for five deep breaths, then let go and take a deep breath.
  • Do this ten times at least.

Band Stretches

The mid trapeziums and the rhomboids, which aid in shrugging the shoulders back, get a good workout in this rounded shoulder exercise.

In order to do this:

  • Start by maintaining an upright stance.
  • Straighten your elbows and bring your arms out in front of you while holding a resistance band (the amount of resistance you use is up to you and your strength level).
  • Keep your elbows locked, and stretch your arms and back behind you. The area between your shoulder blades should begin to tighten.

Performing eight, nine, or ten reps should be difficult by this point, and if it isn’t, try raising the band’s resistance. However, avoid going overboard with this rounded shoulder workout. Soreness is acceptable, but if you feel pain in the shoulders or neck, then stop immediately.

Band Stretches rounded shoulder exercises

Some Additional Tips for Improving Rounded Shoulder Posture at Work

Final Thoughts

If you want to improve your rounded shoulder posture permanently, you'll need to put in some effort and energy consistently over time. It’s not possible to fix your posture with a single session of these rounded shoulder exercises. Therefore, be consistent, and you will gradually see better results.

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