Looking to improve rounded shoulders? Here are 4 exercises you should be doing right now.
I’ve noticed recently that my increased time of sitting at a desk is wreaking havoc on my upper body, especially my neck and shoulders. My shoulders have become a bit more rounded and my posture is starting to suffer.
I’m also not exactly known for sitting properly at my desk either…
Anyone else in the same boat??
Rounded shoulders happen with the chest muscle becomes tight, thus creating more of a pull on the shoulders. In turn, the back muscles (such as the rhomboids) stretch and lengthen, making them weaker.
To try to correct this postural distortion, strengthening exercises to tighten the back muscles are super important. Here’s a few exercises and stretches to try today:
Grab a set of light dumbbells and place feet hip-width apart, knees bent. Bend forward at the hips and let arms hang straight down from your shoulders, palms facing in. Roll shoulders back and down, away from ears. Raise both arms out to sides as you squeeze shoulder blades together. Return to start. Do 3 sets of 15 reps.
Sit on the floor, legs extended in front of you. Wrap a resistance band around feet and grasp each end, palms facing each other. Bend arms and draw hands towards sides, elbows pointing behind you. Return to start. Do 3 sets of 12 reps.
Open Chest Stretch
There are many ways to perform a chest stretch – you can sit, stand, or even use a stability ball. When sitting or standing, interlock hands behind your back with palms facing inward. Lean slightly forward and lift arms behind you. Hold for about 30 seconds.
Lie on stomach with palms of hands flat on ground directly beneath shoulders. Legs should be straight with tops of feet on ground. Pull abdominal muscles up toward your spine and press up, lifting chest off ground, completely straightening arms. Lift chin up to the ceiling without hunching shoulders up towards ears. To avoid this, keep neck elongated by gliding your shoulder blades down your back toward your hip bones. Hold position for about 30 seconds.
Question for the Afternoon:
How’s YOUR posture?