How to fix round shoulders: a guide to correct posture

What happens to the muscles

When your shoulders are lowered and brought forward, some muscles shorten from constant tension, while others, on the contrary, stretch and become weak.

The photo below shows stiff muscles.

And here is a list of weak muscles.

Painful areas

If you feel pain in the areas noted in the photo below, it may be due to the round shoulders.

How to determine if you have this problem

Two simple tests will help you figure out if you have this posture disorder.

Position of the palms

Stand up straight, relax your arms. Pay attention to the placement of the palms. If they point backwards, then you have round shoulders.

Lying test

Lie on your back on the floor, relax. If your shoulders are not touching the floor, you have round shoulders.

How to fix round shoulders

Exercise at least twice a week for 20-30 minutes. It will take time to correct the usual position, but gradually your posture will return to normal.

Exercise smoothly and carefully. If you feel pain, consult a physical therapist.

Our exercises will include rolling on a massage ball, stretching, mobilization and strength.

Rolling on a massage ball

Stiff muscles and overgrown fascia layers keep the shoulders in the wrong position. It is very important to relax rigid structures in order to correct posture.

For this part of the exercise, you will need a massage ball. You can buy it in sports stores or on AliExpress.

To roll properly, place the ball under the desired area and press it down with your own body weight. Then roll out on the ball any areas that feel hard (if you feel pain, then you are on the right track). Roll each area for 1 to 2 minutes, or until the pain and stiffness go away.

Do not hold your breath while rolling on the massage ball, even when working on particularly hard areas. If you are in a lot of pain, move the ball off the painful area and roll it around the area.

You can roll out:

1. Pectoral muscles.

2. The front of the shoulders.

3. The back of the shoulders.

4. Place between the shoulder blades.

5. Serratus anterior muscle.

Stretching exercises

Hold each position for 30 to 60 seconds. You should feel a stretch in your muscles in every pose.

Stretching the pectoral muscles

Place both forearms on the doorposts and push your body forward. You should feel a stretch in the front of your shoulders and chest.

Back shoulder stretch

posture correction: stretching the back of the shoulders

Extend your arm towards the opposite shoulder and press it towards you with your other hand, stretching the back of the shoulder. Then repeat to the other side.

Stretching the lateral surface of the body

posture correction: lateral surface stretching

For this exercise, you can use a low bar, expander, or loop.

Grasp the loop or bar with your left hand and lunge back with your left foot, stretching the left side of your body. The further the left leg goes, the better the left side of the body stretches. Then repeat on the other side.

Stretching the front of the shoulders

Stand with your back to the bench, place both hands on it. Bending your elbows, lower yourself down. Make sure your elbows are pointing back. Feel the stretch in the front of your shoulders.

Fascial stretching of the upper limb

Place your palm on the wall just below shoulder level and straighten your arm completely. Turn your head to the opposite side. You will feel a stretch in your fingers, forearm, and bicep. Then repeat in the other direction.

Stretching the top of the trapezoid

posture correction: stretching the upper trapezoid

Tilt your head to one side. To increase the stretch, place your hand on your head and lightly press down on it. Then repeat on the other side.

Exercises to increase shoulder mobility

Hands on the lower back

Place both hands behind your back and place them with their backs on your lower back, with one palm under the other. Connect your shoulder blades, lower your shoulders and hold for 30 seconds. Repeat five times.

Stretching and rotating the shoulders

Pick up a stick, sit on the floor and put your elbows on a dais, palms facing you. Pull your torso back, stretching your shoulders. The forearms remain perpendicular to the floor. Hold for 30 seconds, then repeat three times.

Thoracic stretch

Lie on the massage roller, placing it under your thoracic spine. Place your hands behind your head and bend back. In this case, the pelvis is located on the floor, the lower ribs tend downward. Stay in this position for 30 seconds, then repeat three more times.

Strength exercises

If you have completed all of the above exercises, your shoulders have become more flexible, but this is only half the way. Strength training will help you strengthen your muscles and keep your shoulders in the correct position.

Reduction of the shoulder blades

posture correction: shoulder blade reduction

Pull your shoulders back and down, you should feel tension in the area of the shoulders and shoulder blades. Try to relax the rest of your muscles. Be gentle and don't overextend your shoulders.

Breeding elbows

Raise your arms to your head, point your elbows forward. Then turn your elbows to the sides and try to take them as far as possible. Hold this position for 5 seconds. Repeat the exercise 20 times.

Exercise against the wall

Place your hands high on the wall and press down on them. Bring your shoulders back and bring your shoulder blades together. Hold this position for 30 seconds, then repeat five more times.

Circles with hands

Lie with your chest on a chair with your body parallel to the floor. Spread your arms on either side so that they are parallel to the floor, too. Lower your shoulders and bring your shoulder blades together. In this position, circle your hands for 30-60 seconds.

Raising hands next to the wall

posture correction: raising the arms next to the wall

Stand with your back against the wall, with your arms and shoulders touching it. Bend your elbows, lift your forearms first to a W-shaped position, and then your arms up. Throughout the exercise, keep your shoulders down and your shoulder blades pulled together. Repeat 10 times.

Do these exercises at least three times a week. If you don't have enough time, you can split your workout into several parts and do them on different days.

After the first session, you will feel that it has become much easier to keep your shoulders in the correct position. And when the muscles and fascia get used to it, you will improve your posture.