How to get rid of rounded shoulders #posture #mobility #posturefix, by Dr. Josh, PT on YouTube. 1 min 13 s.
- Video length
- 1 min 13 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Check your setup first. Raise your monitor so the top of the screen sits at eye level, and bring your keyboard close enough that your elbows stay near your ribs.
Do a doorway chest stretch. Place your forearm on the door frame with your elbow at shoulder height, step through gently and hold 30 seconds on each side.
Do chin tucks. Sit tall, pull your chin straight back as if making a double chin, hold 5 seconds and repeat 10 times to wake up the deep neck muscles.
Do wall slides. Stand with your back and head against a wall, slide your arms up and down while keeping wrists and elbows touching the wall for 10 slow reps.
Roll your upper back. Lie on a foam roller placed across the mid-back, support your head and extend over it slowly for 5 to 8 breaths.
Do band pull-aparts. Hold the band at shoulder height with straight arms, pull it apart until it touches your chest, then return slowly for 12 to 15 reps.
Finish with face pulls or rows. Anchor the band at head height, pull it toward your face with elbows high for 12 reps to train the muscles that pull your shoulders back.
Repeat the stretch and strength pair 3 to 4 times a week, and stand up every 30 to 45 minutes during desk work to reset your position.
Tips and common mistakes
Consistency beats intensity, so a short routine done most days works better than one long session.
Stop any movement that causes sharp pain, numbness or tingling down the arm and get it checked by a physiotherapist.
Do not force your shoulders back all day, since squeezing too hard just tires the muscles and you slump again.
Take a photo from the side before you start, so you can compare your posture after a few weeks.
Questions
How long does it take to see a change?
Most people notice easier standing after 2 to 3 weeks of daily practice. Lasting change usually takes 6 to 8 weeks of consistent stretching and strengthening.
Can I fix rounded shoulders without equipment?
Yes. The doorway stretch, chin tucks and wall slides need nothing but a wall, and a rolled towel can replace the foam roller.
Should I wear a posture brace instead?
A brace can remind you to sit up, but it does not build strength. Use the exercises as the main fix and keep the brace for short periods if you use one at all.
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.
