Exercises to fix Rounded Shoulders

There are a few simple exercises that can help keep the shoulders in their correct position and relieve the stress caused by slumping.

But keep in mind that treating or preventing rounded shoulders and hunchback does not end with exercises, they are only one part of the treatment.

Posture is a habit, and just as the body was trained to have poor posture, it must be trained to keep good posture throughout the day.

By using a Posture Corrector you will easily improve your posture. Keeps your back and shoulders in the correct position during the day: while you're at your desk, when you're using your laptop or phone, during all your daily activities


The handclasp stretch is simple and can be done every day. Standing up straight with the hands by their sides, a person reaches their hands behind them to clasp them together.

Gently, they then pull the shoulders back, while taking care not to allow the neck to push forward.

The shoulders should be pulled back until the chest opens and a deep stretch is felt. The position should be held for 30 seconds.

Handclasp stretch by Chape Personal Trainer

Wall stretch

The wall stretch is one of the most important exercises for rounded shoulders.

A person begins by standing with their tailbone, lower back, upper back, and head against a wall. The feet are positioned slightly away from the wall. The arms are pressed flat against the wall, keeping the elbows at a 90-degree angle.

This position is held for 30 seconds to a minute to provide a gentle stretch and workout for the shoulders and upper back.

Wall Chest Stretch by  aewellness

Door chest stretches

Just as the shoulders were stretched, the chest needs to be stretched to keep a person's posture strong. One simple way to do this involves the use of a doorframe.

Standing straight in front of a doorframe, a person should place one hand on either side of the frame, just above head height.

Moving one foot forward and gently lunging past the frame will stretch the chest and shoulders. Hold this position for 30 seconds.

Door chest stretches by K's Perfect Fitness TV

The T stretch

The T stretch is best done in the morning, just after waking, or in the night, just before sleeping.

The person lies flat on their back with their feet flat on the floor. Their knees will be bent and facing up.

The arms should be extended out to the sides of the body, palms facing up. When done correctly, there will be a slight stretch in the back and shoulders.

This position can be held for up to 10 minutes each day for the best results.

Shoulder blade squeeze

This basic exercise reminds the body what good posture feels like, and helps build strength throughout the day.

Sitting up tall, a person should move both shoulder blades together, as if trying to hold a tennis ball between them. As they flex, the shoulders should move down and away from the ears.

This position should be held for 10 seconds and repeated 10 times.

Wall angels

To do a wall angel, a person stands with their back to a wall, feet positioned slightly forward, keeping the arms pulled back to remain in contact with the wall at all times.

The arms start in a 'W' position, which resembles a person flexing both of their biceps. Both arms are against the wall.

The hands are then extended upwards towards the ceiling while keeping the shoulders down and flexed. Then the arms are returned to the starting 'W' position. This move is one repetition. Ideally, 10 such repetitions should be done during each training session.

Wall Angel by Chape Personal Trainer