WAIT! Let Us Guide You!!
Don't waste hours searching online.
Answer these simple questions and will direct you to the best resources.
Rounded shoulders are a common postural issue caused by prolonged sitting, poor posture, or muscle imbalances. Over time, this can lead to discomfort, stiffness, and even long-term damage to the spine and shoulder joints. Fortunately, with a few targeted exercises, you can correct this posture problem, strengthen weak muscles, and improve shoulder alignment. In this guide, inspired by a detailed routine from Yoga With Tim, you’ll learn an effective 10-minute mobility flow to fix rounded shoulders, focusing on the shoulders, neck, and upper back.
Table of Contents
- Introduction to Fixing Rounded Shoulders
- The Mobility Flow Routine
- Why Repeat This Routine?
- Additional Resources
- Frequently Asked Questions (FAQs)
Introduction to Fixing Rounded Shoulders
This routine is designed to be accessible and easy to follow, requiring no special equipment. It targets key muscle groups responsible for shoulder alignment, including the upper back muscles like the rhomboids and traps, as well as stretches to open up the chest. Whether you experience discomfort from desk work or simply want to stand taller and feel better, these exercises will help you move toward better posture.
The Mobility Flow Routine
1. Cat-Cow with Breath Focus
Begin on your hands and knees, toes curled under, shifting your hips slightly back. This adjustment brings more focus to the upper back and shoulders. As you exhale, tuck your tailbone and round your spine, spreading through your shoulders and drawing your collarbones down towards your hips.
Inhale as you reverse the movement: lift through your navel, reach your heart forward, and open the collarbones. Use your breath to deepen the stretch and relax into the shape. Maintaining relaxed, gentle movements is key—avoid forcing any position.
2. Arm Reach and Rotation
Return to a neutral spine. Reach your left arm down towards the ground while reaching your right elbow back, then straighten the right arm, turning the palm to face upwards. Reach down to your left shoulder and hand as you extend the right arm fully. Repeat this movement two more times before switching sides.
3. Squat with Reach
Rock your hips back and come into a squat, reaching your arms forward as you lower your knees to the ground. Lift your heart and breathe deeply through this movement. Repeat the squat and reach a few times to awaken the hips and engage the upper back.
4. Shoulder and Chest Warm-Up
From your knees or standing (depending on knee sensitivity), bring your arms into a cactus position with elbows bent and forearms squeezed together. Press your elbows forward and up, then relax. Rotate your palms to face forward and reach your arms back behind you, pressing to open the chest while keeping your pelvis stable.
Turn your palms the other way and press back again. Then bring your arms forward, squeezing your forearms together and pressing forward and up. Repeat this entire sequence two more times to effectively warm up and open the shoulders and chest.
GET INSTANT ACCESS!!
Download Our Yoga Power Poses Cheat Sheet Guide
Lose Weight, Reduce Stress, Increase Flexibility and Improve Your Life These Top and Liberating Yoga Poses!
5. Arm External and Internal Rotation
Extend your arms out to the sides and rotate the arms in their sockets as much as possible. Rotate externally first, turning your thumbs to point back, then internally. Be careful not to move your rib cage; keep the ribs pointed down towards your hips. This exercise mobilises the shoulder joints and improves range of motion.
6. Scapular Movement and Awareness
Extend your arms in front of you and practice pushing your shoulder blades forward and then pulling them back. Repeat this twice to activate scapular mobility. Then, bring the shoulder blades up towards your ears and lower them down three times. Take a moment to notice if one shoulder blade feels stiff or crunchy—awareness is the first step toward balance.
Finally, make slow, controlled shoulder blade circles—three times forward (up, back, down) and three times in the opposite direction.
7. Prone Shoulder Reach and Pull
Lie on your belly and hollow out your belly by tucking your tailbone and ribs down. Reach your arms wide out to the sides, keeping the inner arms moving into the sockets. Pull your elbows back into a cactus or goalpost shape, externally rotating the arms by lifting the wrists and forearms away from the floor. Stretch forward and repeat this five times.
If your shoulder mobility is good, keep your hands off the ground while maintaining the hollow body. If you have tightness in the armpits or lats, keep your hands on the ground for support.
8. T-Position Arm Lifts
From the prone position, stretch your arms out into a T position. Stretch and reach, then lift and lower your arms five times. This strengthens the back of the shoulders and upper back muscles.
9. Cactus Arm Twist with Hip Rotation
Keep your arms in the cactus position and roll your left cheek toward the ground while turning your hips open to the side. If your flexibility is limited, perform a gentle twist. If more flexible, you can roll and take your leg behind you to open the chest deeply. Repeat this rolling movement three times, holding at the end for a few breaths. Then switch sides.
#1
I’m a huge fan of Zoe Cotton’s Yoga Burn! I recently added the Trim Core program and the monthly workouts to my routine, and I’m loving them. The workouts really get me sweating, making me feel like I’m making the most of my time while burning plenty of calories.
What makes this program stand out is how each movement builds on the last, constantly adapting and increasing the challenge just as your body starts to get comfortable.
This keeps your body progressing and transforming, helping you achieve a strong, feminine physique that not only looks amazing but also feels fantastic!
Unlike many other fitness programs, Yoga Burn takes a "strategic, progressive approach" that’s designed to deliver real results. Each session is personalized to suit you, ensuring it’s both effective and enjoyable!
10. Elbow Reach and Shoulder Rotation
Return to hands and knees or stand/squat/tall kneeling based on your comfort. Place your hands on your lower back with knuckles together. Let your elbows go forward, then reach them back to feel a gentle stretch.
Reach your hands off your lower back and straighten your arms behind you, externally rotating the shoulders and lifting halfway up. Then internally rotate as you bring your arms back down onto your lower back. Repeat this sequence three times to strengthen and mobilize your shoulders.
Why Repeat This Routine?
Repeating this sequence at least once or twice more will help deepen your mobility gains. Each repetition allows your shoulders, upper back, and neck to move more freely and feel better. Consistency is key to fixing rounded shoulders and improving posture.
To fast-track your progress, consider joining a guided mobility course tailored to help you get your whole body moving the way it should. This routine serves as a solid foundation for daily practice to combat the effects of prolonged sitting and poor posture.
Additional Resources
For more yoga routines and tips to enhance your mobility and overall well-being, explore these helpful guides:
- Effective Yoga Movements to Enhance Your Spine and Shoulder Mobility
- 10 Minute Yoga for Neck, Shoulder, and Upper Back Tension
- Yoga for Self Care and Stress Relief
- How to Build Full Body Mobility: Yoga Mobility for Beginners
Frequently Asked Questions (FAQs)
What causes rounded shoulders?
Rounded shoulders often result from poor posture, especially from prolonged sitting or working at a desk with forward head posture. Muscle imbalances, such as weak upper back muscles and tight chest muscles, also contribute to this condition.
How often should I do this mobility routine to fix rounded shoulders?
For best results, aim to practice this routine daily or at least three to four times a week. Consistency helps retrain your muscles and improve posture over time.
Can this routine help reduce shoulder pain?
Yes, by strengthening the upper back muscles and opening the chest, this routine can relieve tension and reduce pain associated with rounded shoulders and poor posture.
Do I need any special equipment for these exercises?
No special equipment is needed. You just need enough space to move comfortably and a mat or soft surface to support your knees and belly during some poses.
Can beginners try this routine?
Absolutely! The routine is gentle and designed to be accessible for all levels. Modify positions as needed to accommodate your flexibility and comfort.
How long before I see improvements in my posture?
Many people notice increased mobility and less discomfort after just a few sessions. However, sustained improvements in posture typically take several weeks of consistent practice.
This article was created from the video How to Fix Rounded Shoulders
Our Top Picks - Courses & Resources
#1
Losing weight is hard. It's one of the hardest things to do, and it often feels like you're fighting a losing battle. Most people who try to lose weight will yo-yo diet for the rest of their lives.
This unique formula with Java Burn helps you burn fat faster than ever before, without all the fuss and bother of traditional diets and fitness programs.
#2
Custom meal plan service was designed to help men and women all over the world turn their lives around and take charge of their health and figure.
Tom Hunter’s program based on recent scientific studies on how gut health impacts weight loss.
They use scientific research and proven studies to create personalised Ketogenic diet plans that maximise fat burning via the correct calories and macronutrients for each individual.
Facebook Comments