Rounded shoulders are common among many people who works at a desk or in front of a computer all day. This causes your muscles in the front (chest, anterior shoulders, abs, hip flexors) to shorten and tighten while your posterior muscles (neck, shoulders, back) lengthens, becoming tight and weak. If you want to improve your posture, there are exercises for rounded shoulders and back. These should be done several times daily, and do not rush through them.
Seated Overhead Stretch
Because your body is hunched forward most of the time while working at your desk, this exercise allows you to activate your spinal and posterior shoulder muscles while in a seated position. It will restore proper positioning for your shoulders, and you should feel a stretch throughout your back.
Sit tall at the edge of your chair, and lace your fingers together with both hands together. There should be a natural curve in your lower spine. Your palms should be facing toward you. Raise your arms slowly overhead, keeping your arms straight. Go only as far as you can while keeping them straight, and look up to your hands. Lower your arms and repeat until you feel your back and shoulder muscles loosen.
Floor Snow Angels
This exercise uses gravity to assist in moving your arms above your head without placing much stress upon your lower spine.
Lie on the ground, and use a chair or sofa to put your legs up on so that your hips and knees are bent at 90 degrees. Put your hands to your sides with your palms up, and gradually raise your arms above your head. If you cannot raise them above your head, go only to your limit. Return them to the start position, and repeat the movement.
Seated Wall Press
This exercise helps you strengthen the deep spinal and abdominal muscles while relaxing your hips.
Sit with your back and head touching the wall. Place the soles of your feet together, and position your feet as close to your groin as possible until you feel a stretch in your inner thighs. Place your arms against the wall with the elbows bent at 90 degrees. By pressing your body, arms and hands against the wall, you are activating the deep core muscles in your trunk and the deep spine muscles. If you can, slide your arms up above your head and extend them to your best range of motion while keeping your arms and hands in contact with the wall. Slide up and down for five to 10 reps.
Standing Scapula Retraction
This exercise pulls your shoulder blades together while stretching your chest and anterior shoulders. You should do this standing up, but you can do this sitting down.
Stand with your palms to your sides and facing outward. Exhale and slowly pull your shoulder blades together and lift your chest up. This will lengthen your spine and release any tension that is in your anterior shoulders and chest. Hold the position for three deep breaths, and return to the starting position. Repeat the movement until you feel taller and looser.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Optimal Performance Training For the Fitness Professional"; Michael Clark; 2001
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