Effective exercises to fix rounded shoulders

Rounded shoulders are part of overall bad posture, and if you leave them untreated, you may face serious health issues later. Known as Mom posture, rounded shoulders are the consequence of daily tasks when done incorrectly like vehicle driving, working with a computer, using a smartphone, etc. Fortunately, there are some methods that help you prevent or fix your posture problem, so, several simple exercises will keep your shoulders in the correct position

T stretch

T stretch is the best get-up and go-to-bed exercise for preventing rounded shoulders or its complications. Lie on your back with your feet flat on the floor while your knees are bent. The palms face up, and arms are extended out to the sides of the body. There must be a slight stretch in the shoulders and back. Hold the position 10 minutes per day, and look forward to seeing good results.

Wall stretch

Wall stretch is a perfect exercise for the upper back and shoulders providing a gentle stretch. You need to stand with your head, upper and lower back, and tailbone against a wall. Your feet should be a bit away from the wall, and arms pressed flat against it, so that the elbows are at 90 degree angle. Hold the position from 30 to 60 seconds. When done correctly, you will soon forget about rounded shoulders.

Handclasp

The handclasp stretch is another useful exercise. For this, you need to stand up straight with your hands by their sides and reach the hands behind to clasp together. You need to gently pull the shoulders back without letting the neck push forward. Pull them until you feel a deep stretch with your wide-open chest. Hold the position for half a minute.

Shoulder blade squeeze

Do you feel tiredness throughout the day? This simple exercise will make you feel better and relaxed, having a good posture.  Sit and move both shoulder blades together. The shoulders ought to move down and away from your ears when the shoulders flex. You need 10 reps of this exercise each time holding for 10 seconds.

Wall angels

To improve posture, do a wall angel, standing with your back to a wall, feet positioned a bit forward, arms pulled back to be incessantly in contact with the wall. Both arms are against the wall, and they start in the “W” position. Then you need to extend your hands up, keeping the shoulders flexed and down. The exercise ends with your starting “W” position. This is called on reap and for a fit body and straight posture, you shall repeat this then times.

Final thoughts

All of these exercises are gentle on the body, and doing them, you won’t hurt your back or shoulder. Remember that posture is a habit, and it must be trained to keep good posture during the day just as the body was trained to have rounded and poor posture.