How to Fix Rounded Shoulders: 7 Exercises That Actually Work (2025)

Rounded shoulders, clinically known as scapular protraction or forward shoulder posture, is one of the most common postural dysfunctions in modern society. If you spend hours at a desk, on your phone, or gaming, you've likely noticed your shoulders rolling forward and your upper back rounding.

The good news? Rounded shoulders are highly correctable with the right approach. This guide provides evidence-based exercises, stretches, and ergonomic strategies to restore proper shoulder alignment and prevent associated pain.

Understanding Rounded Shoulders: Anatomy and Causes

What Are Rounded Shoulders?

Rounded shoulders occur when your scapulae (shoulder blades) move forward and away from the spine, creating a hunched appearance. This postural deviation typically involves:

Tight (short) muscles: Pectoralis major/minor, anterior deltoid, latissimus dorsi
"Weak (lengthened) muscles"**: Rhomboids, middle/lower trapezius, posterior deltoid, serratus anterior
Forward head posture: Often accompanies rounded shoulders, creating additional neck strain

Common Causes

Prolonged sitting and desk work - Hours spent typing and looking at monitors
Smartphone and device use - Looking down at screens for extended periods
Poor workout programming - Overemphasis on chest/anterior muscles (bench press, push-ups) without balancing posterior work
Driving - Hands forward on the steering wheel for long periods
Stress and emotional factors - Defensive posture from stress or low confidence
Previous injury - Shoulder or rotator cuff injuries that alter movement patterns

Why It Matters

Beyond aesthetics, rounded shoulders can lead to:

Shoulder impingement and rotator cuff problems
Neck pain and tension headaches
Reduced shoulder mobility and strength
Thoracic outlet syndrome symptoms
Breathing dysfunction (reduced lung capacity)
Increased risk of injury during exercise

Want to understand the anatomy behind these issues? Our free Anatomy Course covers the muscular and skeletal systems in depth, including detailed lessons on upper extremity muscles, rotator cuff function, and clinical rehabilitation protocols. Perfect for fitness enthusiasts, trainers, and anyone serious about injury prevention.

Assessment: Do You Have Rounded Shoulders?

Simple Self-Assessment

Mirror test: Stand sideways in front of a mirror with arms relaxed. If your knuckles face forward instead of toward your thighs, you likely have rounded shoulders.
Wall test: Stand with your back against a wall, heels touching. Can you comfortably touch the wall with your head, upper back, and buttocks simultaneously without forcing it? If not, forward posture is present.
Photo analysis: Have someone take a side-view photo of you standing naturally. Draw an imaginary line from your ear to shoulder. Your shoulder should be roughly under your ear, not significantly forward.

When to See a Professional

Consult a physical therapist, chiropractor, or physician if you experience:

Persistent pain or numbness in shoulders, arms, or hands
Significant mobility restrictions
Symptoms that worsen despite corrective exercises
History of shoulder injury or surgery

The Fix: A Complete Correction Protocol

Phase 1: Release Tight Muscles (Stretching & Mobility)

Start by addressing the tight, overactive muscles pulling your shoulders forward.

1. Doorway Pec Stretch

Target: Pectoralis major and minor

Stand in a doorway with your forearm against the door frame (elbow at 90°)
Step forward with the same-side leg until you feel a stretch across your chest
Hold 30-60 seconds per side, 2-3 times daily
Variation: Adjust arm height (low, middle, high) to target different pec fibers

2. Foam Roll Thoracic Spine

Target: Thoracic extension mobility

Lie on your back with a foam roller perpendicular under your mid-back
Support your head with hands, keep core engaged
Slowly roll up and down from mid-back to bottom of shoulder blades
Pause on tight spots for 15-30 seconds
Perform 2-3 minutes daily

3. Cat-Cow Stretch

Target: Thoracic and cervical spine mobility

Start on hands and knees in tabletop position
Inhale: Arch your back (cow), lifting chest and tailbone
Exhale: Round your spine (cat), tucking chin and tailbone
Perform 10-15 slow, controlled repetitions
Focus on moving through the entire spine, especially mid-back

4. Lat Stretch

Target: Latissimus dorsi

Kneel or stand, reach one arm overhead and side-bend away
Hold opposite hip to anchor the stretch
Feel the stretch along your side body from armpit to hip
Hold 30 seconds per side, 2-3 sets

Phase 2: Strengthen Weak Muscles (Corrective Exercises)

Once you've released tight muscles, strengthen the posterior chain to pull shoulders back into alignment.

5. Wall Angels (Scapular Control)

Target: Serratus anterior, lower trapezius, scapular positioning

Stand with your back flat against a wall, feet 6 inches from wall
Press lower back, head, shoulders, elbows, and wrists against the wall
Slowly slide arms up and down the wall in a "snow angel" pattern
Keep all contact points pressed to the wall throughout
Perform 3 sets of 10-15 slow reps daily

Progression: As this becomes easier, move feet further from the wall to increase difficulty.

6. Face Pulls

Target: Posterior deltoid, rhomboids, middle trapezius, rotator cuff

Use a resistance band or cable at upper chest height
Pull handles toward your face, separating hands as you pull
Squeeze shoulder blades together at the end position
Focus on pulling with upper back, not just arms
Perform 3 sets of 15-20 reps, 3-4 times per week

Form cue: Think "pull apart" not just "pull back"

7. Prone Y-T-W Raises

Target: Lower/middle trapezius, rhomboids, posterior deltoid

Lie face-down on a bench or the floor:

Y-raise: Arms extended overhead at 45° angle (forming Y), thumbs up. Lift arms off the ground.
T-raise: Arms straight out to sides (forming T), thumbs up. Lift arms.
W-raise: Arms bent 90°, elbows in line with shoulders (forming W). Lift arms and pull elbows back.

Perform 2-3 sets of 10-12 reps for each position, 2-3 times per week. Move slowly with control.

8. Band Pull-Aparts

Target: Rhomboids, posterior deltoid, middle trapezius

Hold a resistance band in front of you at chest height, arms straight
Pull the band apart by moving arms out to the sides
Squeeze shoulder blades together at the end
Slowly return to starting position
Perform 3 sets of 15-20 reps daily

Tip: This is perfect to do between desk work sessions.

9. Rows (Any Variation)

Target: Entire upper back complex

Choose from:

Inverted rows (bodyweight)
Bent-over dumbbell rows
Cable rows
Ring rows (advanced)

Key form points:

Retract shoulder blades as you pull
Lead with elbows, not hands
Pull toward your lower chest/upper abdomen
Control the negative (lowering) phase

Perform 3-4 sets of 8-12 reps, 2-3 times per week.

10. Scapular Retractions/Squeezes

Target: Rhomboids, middle trapezius (isolation)

Stand or sit with good posture
Squeeze shoulder blades together as hard as you can
Hold for 5-10 seconds
Release slowly
Perform 3 sets of 10 reps throughout the day

Variation: Add resistance by wrapping a band around a pole and pulling it toward you.

Phase 3: Maintain with Ergonomics and Habits

Corrective exercises work, but if you return to 8 hours of poor posture daily, the problem will return.

Workstation Setup

Monitor position: Top of screen at or slightly below eye level, arm's length away
Keyboard and mouse: Close to body, elbows at 90°, shoulders relaxed
Chair: Adjustable with lumbar support, feet flat on floor
Standing desk: Alternate sitting and standing every 30-60 minutes

Movement Breaks

Set a timer for every 30-60 minutes
Stand up, walk around for 2-3 minutes
Perform 10 band pull-aparts or wall angels
Roll shoulders back 5-10 times
Take 5 deep breaths with intentional chest expansion

Smartphone Habits

Bring phone to eye level instead of looking down
Use voice commands when possible
Limit continuous scrolling time to 20-minute blocks
Perform neck stretches after extended phone use

Sleep Position

Avoid sleeping on your stomach (forces neck rotation)
Use a supportive pillow that maintains neutral neck alignment
If side-sleeping, use a pillow between arms to prevent shoulder protraction

Sample Weekly Schedule

Daily (5-10 minutes):

Doorway pec stretch
Wall angels or band pull-aparts
Scapular squeezes

3-4x per week (20-30 minutes):

Foam roll thoracic spine (2-3 min)
Stretches: Pecs, lats, cat-cow (5 min)
Strengthening circuit:
- Face pulls: 3×15
- Prone Y-T-W: 2×10 each
- Rows: 3×10
- Band pull-aparts: 3×20

Ongoing:

Ergonomic workstation setup
Hourly movement breaks
Mindful posture awareness

Timeline: How Long Does It Take?

Results vary based on severity and consistency, but typical timelines:

2-4 weeks: Noticeable improvement in muscle tension, slight posture changes
6-8 weeks: Visible posture correction, significant strength gains in weak muscles
3-6 months: Full correction with consistent effort, new posture becomes habitual

Key factor: Consistency matters more than intensity. Doing 10 minutes daily beats one intense hour per week.

Common Mistakes to Avoid

Only stretching without strengthening - You need both to create lasting change
Neglecting ergonomics - Exercise can't undo 8 hours of poor posture daily
Overtraining chest/front body - Balance push/pull exercise ratio (aim for 1:2 or 1:1.5)
Poor exercise form - Quality over quantity; focus on scapular movement
Expecting instant results - Postural adaptation takes weeks, not days
Ignoring pain - Discomfort during stretching is normal; sharp pain is not

Advanced Considerations

For Athletes and Advanced Trainees

Add rear delt flies, Egyptian lateral raises, and overhead carries
Incorporate dead hangs from a pull-up bar (passive shoulder health)
Practice handstand progressions against wall (shoulder stability)
Focus on external rotation exercises (rotator cuff health)

When Rounded Shoulders Persist

If you've been consistent for 8-12 weeks without improvement:

Consider professional assessment (may have structural issues)
Check for underlying conditions (scoliosis, kyphosis)
Evaluate training program balance
Consider manual therapy (physical therapy, massage, chiropractic)

Connection to Anatomy Education

Understanding the muscles involved in rounded shoulders helps you execute corrective exercises more effectively. If you want to deepen your knowledge of upper extremity anatomy, function, and rehabilitation principles, consider our comprehensive Anatomy Course, which includes detailed lessons on:

The Muscles of the Upper Extremity - Including rotator cuff, scapular stabilizers, and clinical rehabilitation protocols
Shoulder biomechanics and injury prevention
Evidence-based rehabilitation approaches

Conclusion

Rounded shoulders are a correctable postural dysfunction that responds well to a combination of stretching, strengthening, and ergonomic modification. The key is consistency and addressing both the tight anterior muscles and the weak posterior chain.

Start with the basic protocol outlined above, commit to daily practice, and make ergonomic changes to your workspace and habits. Within 6-8 weeks of consistent effort, you should see significant improvement in both your posture and any associated discomfort.

Remember: Your body adapts to the positions you spend the most time in. Make those positions ones that support healthy alignment.

Ready to take your knowledge to the next level? Enroll in our free Anatomy Course and get certified. Learn evidence-based anatomy, biomechanics, and rehabilitation principles that will help you or your clients avoid injury and optimize performance.

References

Lynch, S. S., et al. "The association between scapular posture and shoulder pain: A systematic review." Manual Therapy 15.5 (2010): 405-414.
Kang, J. I., et al. "Effect of scapular stabilization exercise on neck and shoulder pain in office workers." Journal of Physical Therapy Science 24.5 (2012): 427-431.
Kendall, F. P., et al. Muscles: Testing and Function with Posture and Pain. 5th ed. Lippincott Williams & Wilkins, 2005.
Page, P., et al. "Posterior shoulder tightness and shoulder range of motion." International Journal of Sports Physical Therapy 7.1 (2012): 1-13.

How to Fix Rounded Shoulders: Evidence-Based Exercises, Stretches & Posture Tips