How can I permanently
fix rounded shoulders?
If you have rounded shoulders, you may have noticed the extra strain on your neck and back. The good news is that with a little exercise, stretching, and effort on your part, you can correct this posture faux pas and the negative side effects that come with it.
One of the best ways to get your shoulders back into alignment is through careful exercise. As you consistently work your shoulders and supporting muscles, you will strengthen and correct your muscular structure and be on your way to a better-aligned spine and a proud, confident posture. This daily routine trains your muscles to straighten, lengthen, and flex, providing support and relief in all the right places. Establishing these good habits now lays the foundation for better health in the future. Are you ready to get started? Pull your shoulders back, raise your computer — or phone — to eye level, and keep reading to learn what you can do to fix your rounded shoulders and poor posture.
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What Are the Causes of Rounded Shoulders?
Rounded shoulders, or upper crossed syndrome (UCS), are most often caused by poor habits. When UCS occurs, the muscles in your chest, neck, and back become weakened and deformed. When your muscles can no longer hold themselves up, you may notice shoulders and a hunched posture.
The following are some common habits that can result in rounded shoulders:
How Can I Tell if I Have Rounded Shoulders?
One of the biggest giveaways of rounded shoulders is a slumped physical appearance. However, there is also a long list of symptoms of rounded shoulders, including headaches, upper and lower back pain, neck weakness, chest tightness, and restricted range of motion in your neck and shoulders.
Your chiropractor or doctor can also diagnose you with rounded shoulders. To help correct the issue and stop repetitive habits, they will likely recommend some of the exercises and stretches listed below.
What Is the Best Exercise for Rounded Shoulders?
There are many different round shoulder exercises that can work for you and your individual habits and preferences. As you alter your routine and add new exercises, start slowly and gradually build up your workout’s intensity and length, as going too hard on your first session can be counterproductive.
To fix your round shoulders, try the following exercises.
Plank
When done correctly, a plank aligns your shoulders and forces you to keep your back straight. It also tones your core and strengthens your back, which can help correct muscle imbalances that typically cause rounded shoulders.
To perform this exercise, keep your back and legs straight and prop yourself up on the floor on your toes and forearms. Keep your core tight. Start by holding this position for five to ten seconds and gradually increase the time as you feel comfortable.
Chest Stretches
After you’ve worked your shoulder muscles, spend some time on your chest muscles, too. One way to do this is by using the doorframes in your house. Stand directly in front of the doorframe and hold your arms straight above your head, resting on the lintel of the door. Hold this position and take a step forward with one foot, going into a lunge position without applying strenuous pressure on your arms or legs. Stay in this position for about 30 seconds and repeat as needed.
Handclasp
Perhaps one of the simplest exercises on this list is the handclasp, which is exactly what it sounds like. Stand straight, shoulders back, and clasp your hands together behind your back. Be sure to keep your posture erect and pay particular attention not to push your neck forward.
By holding this position for around 30 seconds, you’ll stretch your chest and practice proper shoulder and back alignment.
Wall Stretch
Another simple at-home exercise is the wall stretch. All you need for this one is yourself and a wall. Stand against the wall and carefully align your head, back, and tailbone. Position your feet slightly away from the wall so they can offer support. Start by lining your body up like this for about 30 seconds and work yourself up to around a minute.
By adding this stretch to your routine, you’ll develop better posture and alignment and slowly correct habits that cause rounded shoulders.
Pull-Ups
One cause of rounded shoulders is focusing too much on building strength in one area. For example, if you work out your chest muscles while neglecting the surrounding areas such as your upper back or shoulders, there may be a resulting muscular imbalance that prevents you from holding your shoulders properly. Doing pull-ups can build up your shoulder muscles, effectively rectifying this imbalance.
To do a pull-up you need access to a pull-up bar, whether it’s located at the gym or installed in your home. First, stand below the bar and grip it with your palms facing away from you and spaced slightly wider than your shoulders. Pull your body up and lift your feet from the ground.
Most people can’t do a pull-up on their first try. If this is the case for you, don’t get discouraged. Start off by lifting your shoulders up and down and engaging your core muscles. As you get used to these movements, bring your body up toward the bar and keep practicing to build up your core and shoulder strength until you can lift your full body weight.
Learn More About Correcting Rounded Shoulders
For additional information and resources about rounded shoulders, be sure to explore all that Upright Pose has to offer. We provide educational guides and products that can transform poor posture. Check out our website today to see our products or get in touch with us to learn more.
