REVERSING ROUNDED SHOULDERS

Rounded shoulders can develop over time due to poor postural habits.

Being aware of your posture is the first step. If you think you have rounded shoulders, here are some steps you can take to help combat them.

Regular practice of the following exercises can help lengthen out those pecs that tend to create rounded shoulders if they are overworked and tight. As well as build up stability in the upper back and shoulders to help improve posture for the long term.

Always do the stretches first and then follow up with the static crab position below. The pec stretches can be done one arm at a time or both arms together in a doorway. 

PEC STRETCHES

Pec Minor Stretch: Place your hand above your head and onto a doorframe or corner of a wall, slowly advance your body forwards, leaving your arm behind, only take it to a comfortable stretch, if painful then discontinue.

Pec Minor Stretch: Place your hand above your head and onto a doorframe or corner of a wall, slowly advance your body forwards, leaving your arm behind, only take it to a comfortable stretch, if painful then discontinue.

Pec Major Stretch: Bend your elbow to 90 degrees, and 90 degrees at the shoulder, place your forearm on a doorframe or wall, slowly turn your body away until you feel a comfortable stretch.

Pec Major Stretch: Bend your elbow to 90 degrees, and 90 degrees at the shoulder, place your forearm on a doorframe or wall, slowly turn your body away until you feel a comfortable stretch.

STATIC CRAB

Static Crab: Sit on floor and place hands just outside of shoulders with fingers pointing backwards. Feet hip width apart. Push your hands into into the ground to raise your bum off the floor, elbows stay locked out, pull your upper traps down away from your ears, open your chest and have your neck neutral, inline with your spine with chin tucked slightly. Hold this position for as long as is comfortable up to one minute and repeat x3. Find your starting point, even if it is 5 seconds, rather hold a good 5 seconds than try hold 20 seconds and have a poor outcome.

Static Crab: Sit on floor and place hands just outside of shoulders with fingers pointing backwards. Feet hip width apart. Push your hands into into the ground to raise your bum off the floor, elbows stay locked out, pull your upper traps down away from your ears, open your chest and have your neck neutral, inline with your spine with chin tucked slightly. Hold this position for as long as is comfortable up to one minute and repeat x3. Find your starting point, even if it is 5 seconds, rather hold a good 5 seconds than try hold 20 seconds and have a poor outcome.

Try these out several times a day and see how you feel...