How Do You Fix Rounded Shoulders (Protracted Shoulder)?

How to fix rounded shoulders?

Rounded shoulders are usually because of poor posture habits. The root cause of rounded shoulders is that we try to compensate for the distance between our body and the screen monitor, keyboard and mouse — so we reach forward with our shoulders and arms.

Symptoms include pain when lifting the shoulder up and to the side, but the pain is gone when shoulder blades are squeezed backwards.

• Increase awareness: Start by becoming aware of your posture throughout the day. Pay attention to how you sit, stand, and move. Correcting rounded shoulders begins with conscious effort
• Strengthen the muscles: Focus on strengthening the muscles that support good posture, especially the upper back muscles and the muscles between the shoulder blades
• Improve posture habits: Be mindful of your posture throughout the day
• Sit up straight: Keep your shoulders back and down, and avoid slouching while sitting. Use a chair with proper lumbar support if possible
• Stand tall: When standing, distribute your weight evenly on both feet. Imagine a string pulling you up from the top of your head
• Take breaks from sitting: If you have a sedentary lifestyle, take regular breaks to stand up, stretch, and move around
• Core exercises: Strengthening your core muscles can help support proper posture
• Seek professional help: If your rounded shoulders persist despite your efforts, consider seeking guidance from a physiotherapist or a doctor. They can provide personalized exercises and techniques to address your specific needs

Exercises for rounded shoulders

• Rows: Perform exercises like bent-over rows or seated cable rows to target the upper back muscles
• Reverse flies: Use dumbbells or resistance bands to do reverse flies, which help strengthen the muscles between the shoulder blades
• YTW exercises: Lie face down on an exercise ball or bench and perform Y, T, and W movements with your arms to activate and strengthen the upper back muscles
• Stretch the chest: Tight chest muscles can contribute to rounded shoulders

Learn more about how to treat rounded shoulders at BodyWorX.