Best Stretches To Fix Rounded Shoulders (Exercises To Improve Posture)

 Here are the best stretches to fix rounded shoulders and your posture, as well as how to strengthen your postural muscles.

Now when it comes to posture - the first question we often get asked is - what is the best posture position to be in?

Should you sit up tall with your shoulders pulled back? Is standing better than sitting?

The thing is - that no sustained period for a long length of time is ideal - our bodies are designed to move and to not be stationary for hours on end. That is why moving into different positions frequently throughout the day can be helpful. It's not great to slouch and hunch over all day, however, it's not ideal to stay stiff and rigid in a straight sitting position either - there may be times where you need to relax all let your shoulders do what they want to do.

The problem with spending too much time hunched over, however, is that it can put a lot of stress on the joints in your upper back, neck, and shoulders, often leading to shoulder impingement or pain. What also happens is that the muscles in your chest and the front of your shoulders, like your pec major and minor, and your shoulder internal rotators, is that because they are in a shortened position, they tend to become really tight. And the muscles through your back and between your shoulder blades, like your lower traps and your rhomboids, because you're not using them very much, they become weak. And so the cycle continues until you feel so stiff through your shoulders and upper back that you feel like you are stuck with this posture for good.

Well, it doesn't have to be this way - Here are the best stretches to fix rounded shoulders and improve your posture. And at the end of this video, we'll also tell you what to do to strengthen your postural muscles, to help maintain a good postural position for longer.

• Foam roller thoracic extensions

Most people spend hours hunched over computers or staring at their phones, and as a result, they end up with rounded shoulders. This can lead to a lot of pain and discomfort, but luckily, there is a simple way to fix it. Foam roller thoracic extensions are a great way to release tension in the upper back and improve posture. To do this exercise, start by lying on your back with a foam roller under your upper back. Bend your knees and place your feet flat on the ground. Place your hands behind your head and tuck your chin. Use your abs to curl your upper body off the ground and roll the foam roller up and down your back. Do this for 30 seconds to 1 minute. You can do this exercise daily or as needed.

• Foam roller pec stretch

rounded shoulders are a common posture problem that can lead to pain and tightness in the chest and shoulders. The good news is that there is a simple stretch you can do at home to help improve your posture and relieve any discomfort. The foam roller pec stretch is a great way to release tension in the chest and stretch the muscles around the shoulder. Here's how to do it:

Lie along the foam roller, with your bottom on one end, and your head on the other. Bring your arms out to the side with your elbows bent to 90 degrees, and your hands facing the ceiling. You should feel a nice stretch in your chest and shoulders. Simply relax and lie there for 60 seconds at a time.

• Foam roller shoulder posterior capsule release

he rounded shoulder position puts stress on the muscles and connective tissues in the area, which can lead to inflammation and pain. One way to release the tension in these muscles is with a foam roller. The foam roller posterior capsule release is a simple but effective exercise that can help to relieve pain and improve range of motion in the shoulders. To perform the exercise, place a foam roller under your arm pit. Roll back and forth until you find the real tight spot in the back of your shoulder. Once you find it, stay on it and work the roller into this area to loosen up the tight muscles in the back of your shoulder.

(Make sure to watch the video for the complete demo on how to perform these exercises.)

So…

We want to stretch out all the tight muscles around our chest and shoulders and get the joints in our upper back moving again, and a foam roller is a great tool to help us do that - with a thoracic extension, pec, or posterior capsule stretch.

Here is a simple exercise to do to get those postural muscles working harder.

• prone scap retractions (and progression)

Rounded shoulders can cause pain in the neck and upper back, and can even lead to headaches. Luckily, there is a simple exercise that can help to alleviate rounded shoulders: prone scapular retraction. To perform this exercise, start by lying on your stomach with your arms by your sides. Slowly lift your arms up so that your hands are in line with your shoulders. Next, squeeze your shoulder blades together and hold for three seconds. Finally, lower your arms back down to the starting position. Repeat this exercise 10-15 times for best results.

Are you guilty of rounding your shoulders? Do you slouch when you sit? If so, don't worry – you're not alone. Many people have bad posture without even realizing it. But that doesn't mean you can't do something about it!

In this post, we've shared a few exercises to help fix rounded shoulders and improve your posture. We hope these exercises help get you started on the path to better posture.