How to Fix Rounded Shoulders: 6 Exercises to Improve Posture and Relieve Pain

Why It Happens: Rounded shoulders aren’t just about “bad posture.” They’re caused by:

• Sitting too long
• Staring down at screens (phones, laptops)
• Weak upper back muscles + tight chest muscles
• Over time, this imbalance pulls your shoulders forward, strains your neck, and can lead to constant aches or headaches.

David, Speediance Expert: “Tight chest muscles pull your shoulders forward. Weak upper back muscles can’t pull them back. Fix both to stand taller.”

Small daily stretches + strength moves work better than forcing yourself to ‘sit up straight.’

6 Simple Exercises to Fix Rounded Shoulders

1. Lateral Neck Flexion Stretch

Targets: Trapezius and scalene muscles (relieves neck and shoulder tension).

How to do it (step-by-step):

• Sit or stand tall, shoulders relaxed, and gaze forward.
• Slowly tilt your head to the right, bringing your ear toward your shoulder. Keep your left shoulder down.
• Hold for 20–30 seconds, feeling a gentle stretch along the left side of your neck.
• Return to the starting position and repeat on the left side.
• Perform 3 reps per side.
• Pro Tip: Avoid lifting your shoulder toward your ear during the stretch. Place your opposite hand lightly on your head for a deeper stretch, but only if it is comfortable.

Why it works: This stretch loosens tight neck and upper back muscles, which often contribute to rounded shoulders.

2. Chest Doorway Stretch

Targets: Pectoral muscles and anterior shoulders (reduces tightness pulling shoulders forward).

How to do it (step-by-step):

• Stand in a doorway with elbows bent at 90 degrees and palms resting on the door frame at shoulder height.
• Step one foot forward into a shallow lunge, gently leaning your torso through the doorway.
• Focus on keeping your chest lifted and shoulders relaxed. Visual cue: “Imagine pulling your chest through the doorway.”
• Hold for 20–30 seconds, feeling a stretch across your chest and front shoulders.
• Step back and repeat 2–3 times.
• Pro Tip: Avoid arching your lower back. Engage your core to maintain a neutral spine.

Why it works: Tight chest muscles (pecs) are a major contributor to rounded shoulders. This stretch lengthens these muscles, counteracting their pull on the shoulders.

3. Reverse Shoulder Stretch

Targets: Biceps and posterior shoulders (reduces tightness, improves shoulder mobility).

How to do it (step-by-step):

• Stand tall with feet hip-width apart, shoulders relaxed, and gaze forward.
• Clasp your hands behind your back, palms facing upward. Modification: If reaching your hands is difficult, hold a towel between both hands.
• Gently straighten your arms and lift them away from your body until you feel a stretch in your biceps and shoulders.
• Hold for 20–30 seconds while keeping your chest lifted.
• Release and repeat 2–3 times.
• Pro Tip: Avoid hunching your shoulders toward your ears. Focus on squeezing your shoulder blades together to deepen the stretch.

Why it works: This stretch counteracts tightness in the biceps and anterior shoulder muscles, which pull shoulders forward. By releasing these areas, it allows the posterior shoulder muscles to stabilize and retract the shoulders, promoting better alignment.

4. Prone I, T, Y Exercise

Targets: Rhomboids and scapular stabilizers (strengthens upper back, improves posture).

How to do it (step-by-step):

• Lie facedown on a mat with arms extended overhead, palms facing each other (this is the “I” position).
• Engage your core by gently drawing your belly button toward your spine. Form cue: “Keep your core tight to protect your lower back.”
• Lift your arms and chest slightly off the ground, squeezing your shoulder blades together. Hold for 2–3 seconds.
• Lower back down.
• Next, move your arms out to the sides to form a “T” shape, thumbs pointing upward. Repeat the lift-and-squeeze motion.
• Finally, position your arms diagonally at a 45-degree angle to create a “Y” shape and repeat.
• Perform 8–10 reps of each position for 2–3 sets.
• Pro Tip: Keep your neck neutral (avoid looking up) and focus on using your upper back muscles, not your neck or lower back. Start without weights if new; progress to light dumbbells as you build strength.

Why it works: Weak rhomboids and scapular muscles allow shoulders to roll forward. This exercise rebuilds strength in these areas, helping you pull your shoulders back naturally.

5. Band Pull-Apart

Targets: Rear deltoids and upper back (strengthens posture-supporting muscles, counteracts shoulder rounding).

How to do it (step-by-step):

• Hold a resistance band with both hands at shoulder width, arms straight in front of you at chest height.
• Stand tall, feet hip-width apart, and engage your core.
• Squeeze your shoulder blades together and pull the band apart until your arms form a “T” shape. Keep your elbows slightly bent.
• Pause for 1–2 seconds at the end position, then slowly return to the starting point.
• Aim for 12–15 reps for 3 sets.
• Equipment Note:
• Beginners: Use a light or medium resistance band (thin, 0.25–0.5 cm thickness) for easier control.
• Advanced: Opt for a heavy or extra-heavy band (0.6–1.2 cm thickness) to increase muscle activation.
• Pro Tip: Focus on pulling with your upper back, not your shoulders or arms. Imagine “breaking the band” by driving your elbows backward.

Why it works: This exercise directly targets the rear deltoids and upper back muscles, which are often weak in people with rounded shoulders. Strengthening these areas helps retract the shoulders and improve alignment.

6. Scapular Wall Slides

Targets: Scapular alignment and mobility (enhances shoulder blade control, reduces slouching).

How to do it (step-by-step):

• Stand with your back against a wall, feet 6–8 inches away. Bend elbows to 90 degrees, pressing the backs of your arms and wrists against the wall.
• Engage your core to flatten your lower back against the wall.
• Slowly slide your arms upward, maintaining contact with the wall. Stop when your elbows reach shoulder height.
• From the top position, squeeze your shoulder blades together, then slide your arms back down to the starting position.
• Repeat for 8–12 reps for 3 sets.

Expert Tip: Focus on pressing your elbows and forearms into the wall throughout the movement. This activates the mid-back muscles and prevents overusing the neck or shoulders.

Why it works: Rounded shoulders often stem from poor scapular control. This drill trains your shoulder blades to move correctly, strengthening the muscles that retract and stabilize them.

Modifications:

• Beginners: Perform without sliding too high; prioritize keeping the lower back and ribs glued to the wall.
• Advanced: Add a 2–3 second hold at the top position or place a small foam roller vertically between your hands for added challenge.

Are there any other treatments I can try to help correct rounded shoulders?

While exercises are essential, a holistic approach ensures long-term posture correction. Here are complementary strategies to address rounded shoulders:

1. Physical Therapy

What it involves:

• Soft tissue mobilization (STT): Therapists use hands-on techniques to release tight muscles (e.g., pecs, upper traps) and fascia, improving mobility and reducing stiffness. Studies, including those by Gallucci et al., highlight its effectiveness in restoring shoulder alignment.
• Strengthening programs tailored to correct muscle imbalances.
• Postural re-education to retrain movement patterns.
• Best for: Chronic pain, severe postural deviations, or if exercises alone aren’t yielding results.

2. Posture Braces

How they work:

• Lightweight braces gently pull shoulders back, promoting spinal alignment.
• Act as a reminder to engage core and upper back muscles.

When to use:

• Short-term use (1–2 hours daily) during sedentary tasks (e.g., desk work).
• Avoid over-reliance, as prolonged use can weaken muscles.
• Pro Tip: Pair braces with strengthening exercises (e.g., band pull-aparts) for sustainable results.

3. Ergonomics

Desk Setup Adjustments:

• Chair height: Feet flat, knees at 90 degrees, hips slightly higher than knees.
• Screen height: Top of monitor at eye level to prevent neck slouching.
• Keyboard/mouse position: Elbows bent at 90 degrees, wrists neutral.

Movement Breaks:

• Stand, stretch, or walk every 30 minutes. Try the Lateral Neck Flexion Stretch or Chest Doorway Stretch.
• Pro Tip: Invest in a standing desk or ergonomic chair with lumbar support to reduce slouching.

Final Note: Combine these treatments with your exercise routine for faster progress. Always consult a physical therapist or ergonomic specialist for personalized guidance.

Enhance Your Routine with Speediance Gym Monster

Struggling to stay consistent with posture exercises? Meet Speediance Gym Monster—a smart, all-in-one home gym designed to elevate your fitness and posture-correction journey.

Why Speediance Gym Monster?

• Targeted Workouts: Access guided programs for upper back strengthening, shoulder mobility, and posture correction, tailored to counteract rounded shoulders. These programs are developed by professional fitness trainers and physiotherapists, ensuring that you're following scientifically-backed routines. Whether you're a beginner or an experienced fitness enthusiast, you can choose from various difficulty levels to suit your needs and gradually progress.
• Real-Time Feedback: Get real-time feedback while you exercise, ensuring you engage the right muscles (like rhomboids and rear delts) effectively.
• Space-Saving Design: Perfect for home use, it replaces bulky gym equipment while offering cable machines, 220lbs digital weights, and resistance bands in one compact system. The sleek and foldable design allows you to easily store it away when not in use, saving valuable space in your home. It's ideal for small apartments or those with limited storage space. Plus, the system is easy to assemble and disassemble, so you can set it up in just a few minutes.
• Additional Features:
• User-Friendly Interface: The accompanying app has an intuitive interface, making it easy for you to navigate through different workout programs, track your progress, and set personal goals.
• Diverse Exercise Options: Besides the posture-focused workouts, the Speediance Gym Monster offers a wide range of exercises targeting different muscle groups. This means you can incorporate it into your full-body workout routine, eliminating the need for multiple pieces of equipment. From strength training to cardio, you can achieve a well-rounded fitness regimen with just this one system.
• Community Support: Join a vibrant online community of users who are also using Speediance Gym Monster. Here, you can share your experiences, get tips and motivation from others, and even participate in virtual challenges to keep yourself engaged and accountable.
• Customer Support: Enjoy top-notch customer support from the Speediance team. If you have any questions or encounter any issues with the equipment, you can easily reach out to them via phone, email, or live chat. They offer comprehensive tutorials, troubleshooting guides to help you get the most out of your home gym.

Ideal For:

• Busy Individuals Seeking Efficient, Equipment-Free Posture Workouts: In today's fast-paced world, finding time for a full workout can be challenging. The Speediance Gym Monster allows you to squeeze in effective posture exercises during your lunch break, before or after work, or even while watching TV. 
• Anyone Recovering From Shoulder Pain or Aiming to Prevent Future Issues: Whether you've experienced shoulder injuries in the past or want to proactively maintain good shoulder health, this home gym is a game-changer. 

Learn more at www.speediance.com and transform your routine today!

Recommended Reading：Create the Best Shoulder Workouts With Speediance Using 5 Effective Exercises

FAQs

1. Can Rounded Shoulders Be Reversed?

Yes! Rounded shoulders can improve with consistent posture exercises and stretches (like the Chest Doorway Stretch or Band Pull-Aparts). Focus on strengthening weak upper back muscles and releasing tight chest muscles. Severe cases (e.g., chronic pain or structural issues) may require medical intervention, such as physical therapy or chiropractic care.

Pro Tip: Pair exercises with daily posture checks (e.g., aligning ears over shoulders) for faster results.

2. How Long Does It Take to Correct Rounded Shoulders?

Most people see improvements in 4–12 weeks with dedicated effort. Factors affecting progress:

• Severity: Mild cases respond faster than years of poor posture.
• Consistency: Aim for 10–15 minutes of daily exercises.
• Lifestyle changes: Reduce slouching during screen time and adjust ergonomics (see Ergonomics Tips). Track progress: Take monthly photos from the side to monitor shoulder alignment.

3. What’s the Best Sleeping Position for Rounded Shoulders?

• Ideal: Side-sleeping with a pillow between your knees to keep hips aligned. Use a thick pillow to support your head and neck without tilting it forward.
• Avoid: Fetal position (curling forward), which tightens chest muscles.
• Alternative: Back sleepers should use a thin pillow under the head and a rolled towel under the upper back to open the chest. Never sleep on your stomach—it forces neck rotation and strains shoulders.

Final Thought

Shoulder pain is common, but proactive care can reduce discomfort and prevent long-term issues. By incorporating targeted exercises (like the ones in this guide) and simple home remedies—such as heat therapy for stiffness or cold packs for acute soreness—you can ease pain and restore mobility.

Stay motivated:

Prioritize daily movement (even gentle stretches!) to keep muscles flexible.

Pair exercises with ergonomic adjustments (e.g., proper desk setup) to address root causes.

Continue your routine even after pain subsides to prevent recurrence.

Important: Always consult a healthcare provider before starting new exercises, especially if you have a history of injuries, arthritis, or chronic discomfort. They can tailor a plan to your needs and rule out underlying conditions.