The modern lifestyle has pushed almost all of us to sit in a bad posture for long hours. One of the problems that arise from this bad posture is something called rounded shoulders.

Rounded shoulders are a condition in which a person’s shoulders have moved slightly forward from an ideal alignment of the body. It is usually seen in the resting shoulder position. Another term given to this posture is mom posture. Although rounded shoulders do not pose a big threat, the alignment can get worse if you do not correct it with rounded shoulders exercises. 

Thankfully, rounded shoulders can easily be corrected with the help of a few simple best exercises for rounded shoulders in a home workout. Not only do these rounded shoulders exercises keep your shoulders in the ideal position but they also help you relieve the stress that is caused by slumping. 

Causes of round shoulder 

We tend to underestimate how much our habits can affect our physical bodies. Conditions like rounded shoulders and text neck can act as a red flag that our posture is incorrect. 

All activities that push your body to either look-down or forward for a little longer are the potential causes of round shoulder. These activities can actually disrupt the muscles in various parts of your body like the neck, back, shoulders, etc. The muscles in these body parts are responsible for your body posture. 

Here is a list of some daily tasks that become causes of round shoulder:

  • Using your mobile phone
  • Sitting in front of a laptop or a computer
  • Carrying very heavy objects frequently
  • Sitting on a chair for long periods
  • Driving a vehicle for long hours
  • Bending over frequently

Rounded shoulders pose a negative impact on how you look and how you feel. They actually train your body inadvertently to be hunched forward and that, in turn, trains your body to consider the slumped position to be your natural state. If you do not perform stretches to fix rounded shoulders, it can be harmful to your health. 

Over time, rounder shoulders start causing stress on your shoulder joints. This stress can lead to pain near your upper back and neck. If you notice that you are developing rounded shoulders, you should do gym exercises to correct rounded shoulders as soon as possible


The diagnosis of rounded shoulders is done by physical therapists and chiropractors. The first thing they do for diagnosis is check your body’s alignment while you are standing. 

People with slumped shoulders tend to slouch even when they try to stand up with a straight body. Along with that, their hands also face their back and their thumbs point toward each other. 

A number of other physical tests might be done in order to diagnose rounded shoulders. As soon as the chiropractor or the physical therapist confirms that you have a rounded shoulder, you should perform exercises for rounded shoulders treatment. If you think that you can not do the gym exercises to correct rounded shoulders on your own, you can seek guidance from an expert. 

Best Exercises For Rounded Shoulders

Rounded shoulders treatment can be easily done with the help of exercises. Just like your shoulder joints and muscles are trained to hunch forward, they can also be trained to get in the right position with the help of shoulder pain exercises. 

You can make a simple workout routine in order to get yourself into the habit of performing stretches to fix rounded shoulders. Taking out a mere 20 to 30 minutes a day for these exercises at least two to three times a week will prove to be effective. The routine will correct your posture and alleviate all the associated rounded shoulders symptoms.

It takes a lot of time for your shoulder to get into the rounded position. Similarly, it might take some time to reposition them. In fact, all chiropractors suggest that you should never rush or force your body into something uncomfortable. 

Here is a list of some stretches and exercises that will help you alleviate the rounded shoulders symptoms:

  • Handclasp

This is one of the easiest exercises to correct rounded shoulders and can be performed every day even if you are a beginner. To do this exercise, you have to stand up straight with both hands on your side. Now, reach your hands behind your back and clasp them together. Pull your shoulder back gradually. Make sure that you do not push your neck forward. Stay in this position until you feel a deep stretch with an opening chest. As a beginner, you might have to hold this position for at least 30 seconds. 

  • Door Chest Stretches

Just like your shoulders, your chest also needs to be stretched with exercises to fix rounded shoulders so that you can keep your posture correct. This is an easy exercise to do that involves a door frame. To do this exercise, you have to stand in front of a doorframe. Place your one hand on the side of the frame, above the level of your head. Now, move a foot forward. This will stretch both your shoulders and the chest. Again, as a beginner, you have to do these exercises to fix rounded shoulders with a holding position of at least 30 seconds. 

  • The T stretch

This is one of those exercises to correct rounded shoulders that give you the best results when you do them early in the morning (just after waking up) or at night (just before going to bed). 

To do this exercise, you have to lie flat on your back. Your feet should be flat on the floor and your knees should be bent. Now, extend your arms to the side of your body with palms facing up. If you do the exercise correctly, it stretches both your shoulders and your back. You have to help the position for at least 10 minutes each day to get the desired results. 

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December 21, 2021

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