A dedicated exercise routine can help you improve your posture.

Exercises can fix rounded shoulders easily

Rounded shoulders also known as “mom posture”, is mainly due to bad posture. The resting shoulder position moves forward from the body’s ideal alignment. If left untreated, it can get worse and trigger neck pain, headaches and back pain.
Rounded shoulders are unattractive, and make you look older than you are.


Poor posture is the main cause of hunched shoulders. Daily activities which contribute are –

  • Using a smart phone or laptop for a long time
  • Sitting for long periods
  • Carrying heavy objects all day

Other potential causes:

  • Scoliosis
  • Kyphosis
  • Neck or spine injury, including whiplash
  • Upper crossed syndrome


Anterior muscles (pectoralis major and minor) become tight while the posterior muscles of shoulder (trapezius, rhomboids and rotator cuff muscles) become lengthened and weak.


Here is a simple test to make sure, whether you have rounded shoulders.
Stand in front of a mirror with your arms normally hanging by your sides. If you have normal shoulder alignment, your thumbs are pointing forward and your palms facing your body. And if you have rounded shoulders, your thumbs are likely pointing towards each other and your palms pointing behind you.


In most of the cases, rounded shoulders can be fixed easily. Your first line of treatment is stretching and strengthening to find the correct resting position. A dedicated exercise routine can help you improve your posture.
Here we will discuss about few exercises which will help to open up your chest, relax your shoulders, and correct your posture.
It may take time to notice any improvement, but it is better not to force the body into a position that is not comfortable.


  • Door chest stretches
  • Shoulder blade squeeze
  • Wall stretch
  • Reverse shoulder stretch
  • Band pull-apart


Round shoulders are common issue in many individuals. Specifically designed stretching and strengthening program help correct muscle imbalances and improve the posture.
If you are experiencing any pain or discomfort while doing these exercises, stop immediately, and ask a physiotherapist to demonstrate the exercises properly.

Regaining postural alignment will not happen overnight. These exercises have to be implemented into your daily routine in order to see long-term changes.

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