Looking to improve rounded shoulders? Here are 4 exercises you should be doing right now.
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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:
Reverse Fly
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.
Seated Row
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.
Cobra Stretch
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.
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Question for the Afternoon:
How’s YOUR posture?
Ashley @ My Food N Fitness Diaries says
Ugh my posture is terrible! I have a really long torso that I think also contributes to my lack of sitting/standing up straight. I need to start paying more attention to how I sit at my desk and just how I carry myself in general.
Alex @ Brain, Body, Because says
I’m the same way! I read about one woman who hung a mirror on the wall by her chair so she can actually *see* when she’s slouching. Maybe that would help?
Kellie says
Brilliant!
Tiff (@LoveSweatBeers) says
Ahhh – this post just reminded me to sit up! :) My posture is generally good… except for when I’m at my desk at work, which is kind of a lot. Whoops!
Love seated rows!
Sam @ The Real Pretty says
My posture is just awful! I have very broad shoulders & have always had upper back pain b/c of it. I’m definitely going to try these moves! Woo-hoo, thanks for sharing!
Lea @ Greens and Coffee Beans says
My posture is so terrible, I’ve been trying to work on strengthening my back to improve it though! I’ve also found that Pilates and yoga really helps to improve my posture.
Megan@ The Running Doc says
My posture while sitting at my desk all day is terrible! I need to do all of these exercises to avoid the pain in my neck and shoulders by the end of the day.
Khushboo says
I’m glad you mentioned some strength training exercises. Since I started weight training more regularly, I have noticed tremendous improvements in my posture!
Amanda @ Diary of a Semi-Health Nut says
Good tips! I’m sure we could all use a reminder to try to sit up straight…I know I sat up straight after reading this haha!
Brandi says
Oh my gosh!! I totally sat up straight after looking at this picture! Lol! I am so bad about setting like a couple of those. Being at a computer all day is really horrible on the back.
I try really hard to stretch throughout the day, but don’t always get the chance.
Michelle @ Eat Move Balance says
My new year’s resolution was to improve my posture!!! This is a great post–I like the exercise ideas. While my posture isn’t terrible, I can tell that it has been deteriorating the more I spend time in front of a computer. I’m trying to correct things before they become bad. It’s definitely a work in progress though!
Caitlin F. says
SO crazy that you chose today to do a post on posture. Earlier this morning I noticed myself in the mirror and could not believe how rounded my shoulders have become. Thank you, desk job. I’ll definitely be incorporating these moves into my workout tonight. Thanks!!
Amanda @ .running with spoons. says
My posture is pretty bad! I’ve been trying to pay more attention to sitting/standing straight, but then a lot of the time I start slacking and catch myself with rounded shoulders. It’s a hard thing to stay conscious about, especially when I’m feeling tired and just want to slouch. Thanks for the reminder [as I’m slouching at my desk.. ha!]
Parita says
Just what I needed to read because my posture is not very good right now. I sit at a desk for upwards of 10 hours a day, and even though I get up and move around every so often, it’s not enough. I’m going to incorporate some of those stretches into my daily routine! Thanks for sharing!
CBat says
Work your front and your back of your upper bod to maintain balance! You should be able to push and pull similar amount of weight.
Angela @ Health's Angel says
My mom was HUGE on posture when I was growing up. I can still hear her telling me, “put those shoulders back!” I think she scarred me for life, because now I’m pretty concious about it. Whenever I feel myself slouching, I can hear her voice in the back of my head and that helps me remember to straighten up. :-)
Rachel says
I actually noticed this week that since I started doing Pilates on a daily basis I sit with really good posture when at my desk lol but before I did hunch over a little :p
Sara @ The Foodie Diaries says
I’m pretty sure I’m doing ALL of those examples of bad posture at once at the moment… how is that even possible?! At least I have some new workouts to do today at the gym to help my awful posture ;)
Ashley @ The North Carolina Cowgirl says
Funny that you talked about this today. I was thinking the same thing when I saw my pictures from my vacation. I thought my shoulders seemed very forward and notice it looked awkward when I tried to pull them back.
It actually had me upset because I hated how I looked. :( Ok enough sad face..I did it to myself, I know. I have the worse posture sitting at my desk all day. I get very lazy and don’t sit properly. I slouch ALL the time.
Thanks for posting these exercises. I’m going to add them to my MUST DO TONIGHT list and try to correct my bad posture. Is it possible to fully correct it so I don’t look so rounded up top? Please say yes.. :/
Michelle@Peachy Palate says
Terrible! I suffer from the tilted pelvis mainly due to sitting incorrectly all the time! I picked up one of these from my physio…helps a lot! Best back support I’ve tried and makes you site up straight! http://www.ebay.com/itm/Memory-Foam-Neck-Roll-Pillow-Cervical-Lumbar-Support-/200653087648
robfiasco @ run2thehills says
i can’t imagine my posture is all that great. especially sitting at a desk for 8 hours.
and being over 6 feet tall, i find myself bending over to use certain things that would be at a normal height for shorter people or having to duck to not hit my head on things….
thanks for the exercises and stretches! i can definitely use em!
Danielle@cleanfoodcreativefitness says
Thank you for these exercises! I totally need them! My shoulders round forward all the time and I try my best to be conscious of fixing it! I find mobility and stretching them well really helps!
Alysha @Shesontherun says
I actually think I sit up too straight and overly curve my back. Maybe I’m the only one who has that issue :)
Danica @ It's Progression says
I catch myself with horrible posture all the time–when I’m sitting at my desk–I recently got a new chair though that due to however it’s made is more comfortable AND forces me to sit up straighter. Win-win :)
Lauren @ Chocolate, Cheese and Wine says
Thanks for the tips. My shoulders have been bad lately – to the point where my right shoulder actually HURTS.
kim@hungryhealthygirl says
My posture is not the best and I’ve noticed this neck pain that comes on when I’ve been at my computer for very long. It all started when I started my blog……hmmmm….I wonder why?!?! Great info and thanks for the exercises, I’ll give them a try. Happy baking!
Jodi @ I Run for Food and Wine says
I try to always think about how my posture it. I have to actively make and effort to have proper posture. I just don’t want to be old and hunched over, no way!
Annette@FitnessPerks says
I have pretty good posture–just from doing ballet & Pilates, but I could do to remember to be better at my desk ;)
Michelle (Better with Berries) says
I definitely need this! Whether I’m at a job where I’m sitting all day (luckily I’ve only had one of those for a few months) or standing all day, I notice my posture worsening throughout the day and go home with an aching back. I need to try some of these tips – thanks!
Jolynn says
Right there with ya. I actually just had a full body massage a couple weeks ago and the therapist said my pecs were SUPER tight and I needed to stretch more. Darn desk work…
Alicia says
My posture is horrible! Especially since I am either on my laptop at home, with no desk…always on the bed, and then at work behind a desk. So I am always stretching! I do love the Cobra Stretch! It is one of my favorite stretches.
On a note I really want to try that Salad! I have never tried feta cheese but I really want to try it! That salad looks so delicious!
Julie @ Sweetly Balanced says
I have HORRIBLE posture and its one thing I hate so much and wish I could fix!! So, thanks!! I’m going to start doing these exercises more often!! :)
Carrie @ Lift Eat Repeat says
The hubby and I are thinking about getting ball chairs for work since we both sit at a desk all day and feel like that would def help with posture!
Erica @ For the Sake of Cake says
Interesting; I never really thought that certain exercises could help rounded shoulders! I actually stand for the majority of my day, but I could definitely improve my posture when I’m sitting!
Lisa says
I actually have pretty decent posture. After years of being a swimmer and having my coach yell at me whenever I rounded my shoulders, I finally got the lessen and never looked back;) ha ha.
I love all the colours in that salad, how pretty!
Katie @ Peace Love & Oats says
This is great! Being in law school I’m always hunched over a computer or book, I need to work on my back strength!
Shannon says
When I saw the words ‘bad posture’, I immediately sat up straighter in the computer chair. My posture isn’t so great but I’m going to try and work on sitting straight starting…NOW. :)
Brittany @ Little b's healthy habits says
I was JUST talking about this the other day! I love my job but I really wish I wasn’t stuck sitting at a desk all day because I too am noticing my posture is not very good!
Sam @ Better With Sprinkles says
I’m definitely a sloucher – I’m seeing lots of reverse flies in my future!
char eats greens says
Well, you made me sit up straight after that post, that’s for sure!! I think I used to have really good posture (I did dance, including ballet for years), but over the years of increased sitting, I’m slowly becoming rounded. I guess it also doesn’t help that I can’t even remember the last time I did a back fly! I swear I used to be so much better last summer. I blame pregnancy for my slacking this year ;)
Ellie@Fit for the Soul says
I’m very glad to say that I have pretty good posture!! Sometimes I catch myself slouching while sitting down, but ever since I came out of my mama’s womb, she’s taught me (and forced me) to be super super mindful of straightening up. Haha! Sometimes she’d be in another room and yell, “Ellie, sit up straight!!!” And I looooove these exercises!!! I always make it a point to focus on delt flys or something like that because I believe in the importance of balancing out and evening out our muscles–front and back. Especially if we do lots of pushups! :D
michelle kim says
Great post! I notice so many students with rounded shoulders (and back). I think this generation is just sitting all the time, so unless they are actively trying to keeping good posture, it’s bound to happen. I definitely do the downward dog and reverse fly to keep my posture.
Kristen @ notsodomesticated says
Ugh, I’m so bad about my posture. I’m glad you posted this. I really need to do some of those exercises. Thanks for the reminder!
Stephanie @ Steph's Miles says
Sometimes my slouch at my desk looks exactly like the cartoon guys in the picture! I also catch myself rounding out my shoulders when I’m driving.
Leanne says
THANK U! My posture is horrible since I’m working behind a desk more often! I need to train my shoulders, chest and arms way more often! This will be a great start! :)
Amanda says
This post couldn’t have come at a better time! I actually just got home from a doctor’s appointment for a few things, one of them being back pain! While I’m not allowed to use any weights or do any mat work for a while, the last two may help! Thanks for the info! BTW that salad looks DELISH!
Lauren @The Homeostatic Mindset says
I’ve REALLY been cognizant of my posture lately after seeing a few pics of me slumped over. I am constantly reminding myself to stand up tall! :)
Emily @ Perfection Isn't Happy says
I like these stretches! My shoulders are rounded too, and I think it’s from years of sitting in school at my desk all slouched over. I need to start working on standing and sitting straighter!
Bek @ Crave says
HAha as I was reading this I felt like I was getting a smack on the wrist and straightened up immediately. Posture is something many of us forget about too easily, even when we walk around. I am going to make a habit of improving my posture as I’m walking about- it’s amazing the difference it makes.
Tara Deal says
I have a desk job currently, and I am ALWAYS so worried about the rounded shoulders! When sitting at my desk I consciously sit up tall and roll my shoulders back several times a day to adjust…!!!
dressnl says
I like these stretches!
Jenica says
My posture is only so-so, but I inherited pretty broad shoulders from my mom. I’ve never really given it much thought but I’m feeling grateful about it now!
Kelly@Leafy Not Beefy says
Thanks for the exercises! Yes, I have rounded shoulders for sure!