The term rounded shoulders is used to describe a resting shoulder position that has moved forward from the body's ideal alignment.

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Rounded shoulders, sometimes known as "mom posture," are part of overall bad posture, and they can get worse if left untreated.

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

Causes and risk factors

Posture is an example of how a person's habits can affect their physical body. Conditions such as text neck and rounded shoulders are some of the most common ways poor posture begins.

Any activity that causes the body to look down and forward for long periods of time can contribute to slumped shoulders.

These positions disrupt how the muscles in the neck, back, and shoulders normally function. It is these muscles that control the way the body maintains its posture throughout the day.

Daily tasks that may contribute to rounded shoulders include:

  • using a smartphone or tablet
  • using a computer or laptop
  • sitting for long periods
  • driving a vehicle
  • bending over repeatedly
  • carrying heavy objects all day

The risks of rounded shoulders include the negative impact they can have on health and appearance.

By inadvertently training the body to be hunched forward over time, the muscles interpret this slumped position as the body's natural state. This can be very harmful for the body if left untreated.

Increased stress on the shoulder joints can cause pain around the neck and upper back.

It is best to correct rounded shoulders by adjusting the posture as soon as possible.


Chiropractors and physical therapists may lead a person through a few tests to see if they have rounded shoulders.

The doctor may first look at the person's resting position while they are standing. A person with slumped shoulders may seem to slouch, even when asked to stand up straight. Their hands are also likely to face behind them, with the thumbs pointed at each other.

A correct standing posture will see the hands facing towards the body with the thumbs facing ahead. This is a simple test, but it will give doctors a good indication of a person's everyday posture.

Doctors may use a variety of other tests to help them diagnose rounded shoulders and poor posture, in order to recommend the best treatments.

It is always advisable to work directly with a knowledgeable practitioner to treat rounded shoulders.

Stretches and exercises

The good news is that, in most cases, rounded shoulders can be easily fixed or prevented.

Just as the muscles and joints have been trained to hunch forward, they can be retrained to find the correct resting position.

A simple exercise routine can be followed to support correct shoulder position and posture in many people. Dedicating 20-30 minutes a day to these exercises, at least twice a week, can help an individual improve their posture and alleviate any associated symptoms.

It may take time to notice the adjustment to the shoulders, but it is better not to rush or force the body into a position that is not comfortable.

Exercises to fix Rounded Shoulders 

Carrying out stretches and gentle exercises regularly can help to improve posture. The plank can help to ease round shoulders back into a correct alignment.


Treating or preventing rounded shoulders does not end with exercises. Correct posture will have to be followed at all times to keep the rounded shoulders from returning.

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.

Our back brace posture corrector keeping your back in a natural position, and "opening" your chest moving your shoulders backwards, is a very effective device to prevent and fix the rounded shoulders and the hunchback.

To change your posture habit you should use the posture corrector as long as possible. You can start with an hour a day, and then gradually increase.  After 3 weeks, try to reduce the time you use it and check if you start to have a good posture and shoulders position without wearing the brace.

Based on the severity of your posture problems you will see improvements after a month or longer. It is important to combine the use of the posture corrector with stretching and strengthening exercises.

There are several scientific studies that attest to the effectiveness of posture correctors for the treatment of Rounded Shoulders, Forward Head and HunchBack.

One of the most complete studies is: Scapular Bracing and Alteration of Posture and Muscle Activity in Overhead Athletes With Poor Posture