Fix Rounded Shoulders! 3 Simple Exercises to Improve Your Posture, by Posture Guy on YouTube. 1 min 23 s.
- Video length
- 1 min 23 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Check your posture first. Stand with your heels, upper back and the back of your head against a wall. If your shoulders roll forward off the wall, rounded shoulders are likely part of your pattern.
Do the static back rest. Lie on the floor and put your lower legs on a chair or bed so your knees are bent at about 90 degrees. Let your arms rest out to the sides at roughly 45 degrees, palms up.
Relax there for 3 to 5 minutes. Breathe slowly and let your shoulders drop down and back. Do not push or force anything, just let the upper body settle.
Stretch the pec minor in a doorway. Place one forearm on the door frame with your elbow at shoulder height. Step forward gently until you feel a stretch across the front of the chest.
Hold the stretch for 30 seconds, then swap sides. Keep your ribs down and your shoulder blades back. Do 2 to 3 rounds on each side.
Finish with scapular wall slides. Stand with your back to a wall, feet a few inches out, arms bent at 90 degrees so your elbows and the backs of your hands touch the wall.
Slide your arms slowly up the wall, keeping contact with elbows and hands, then lower back to the start. Do 8 to 10 slow reps, and stop the range where you can keep contact.
Repeat the full routine 3 to 4 times a week. Short, regular sessions work better than one long session, and pair them with checks on how you sit at your desk.
Tips and common mistakes
Keep your ribs down and avoid arching your lower back during wall slides, or your shoulders will not do the work.
Stop if you feel sharp pain, pinching or numbness in the shoulder or neck, and get it checked by a doctor or physio if it continues.
Raise your screen to eye level and pull your keyboard closer so you are not re-creating the rounded position all day.
Move slowly on the doorway stretch. A gentle pull is enough, and bouncing into it usually makes the muscle tighten up.
Questions
How often should I do these exercises?
Three to four times a week is a good start. Daily is fine if nothing feels sore or pinched, since these are low-intensity movements.
How long until my posture changes?
Expect a few weeks of consistent practice before it feels natural. The exercises loosen and strengthen, but your sitting and phone habits decide the result.
Can exercises alone fix rounded shoulders?
They help a lot, but you also need to change the positions you hold all day. If you have ongoing pain or a diagnosed shoulder condition, work with a physiotherapist.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
