Rounded forward shoulder posture is very common in adults. Everything that we do is in front of us. We reach forward when typing on keyboards, holding a steering wheel, even washing dishes. Over time the shoulders get used to this forward movement and our posture changes. This is primarily due to muscle imbalances where the chest and front shoulder muscles get tight and the upper back and posterior shoulder muscles get weak. Balancing these muscles is one way of correcting this round shoulder posture.
Horizontal Row
Step 1
Sit on the floor with knees slightly bent and back straight. Wrap the elastic tubing around the bottom of your feet and hold one handle in each hand.
Step 2
Lift your chest up and squeeze your shoulder blades together. Hold your elbows out at shoulder level.
Step 3
Pull your elbows back, bringing your hands toward your chest. Hold for two seconds. Do not allow shoulders to shrug up to the ears.
Step 4
Slowly straighten arms back toward your feet. Repeat 10 times.
Posterior Raise
Step 1
Stand in a lunge position with one foot in front of the other and front knee bent. Lean slightly forward from the waist.
Step 2
Place the elastic tubing under your front foot and hold one handle in each hand.
Step 3
Keeping elbows straight, slowly pull arms back behind you with palms facing back. Do not allow shoulders to shrug up toward the ears.
Step 4
Hold for two seconds and lower arms to starting position. Repeat 10 times.
Tips and Warnings
- Concentrate on squeezing your shoulder blades together and using your upper back muscles to perform the exercises while you open your chest.
- These exercises should not cause any pain. If you feel pain, please discontinue and contact a medical professional.
Things You'll Need
- Resistance Tubing
References
- “Muscles: Testing and Function with Posture and Pain”; Florence Peterson Kendall, P.T., F.A.P.T.A.; 1993
- "IDEA Health & Fitness Source"; Rounded Shoulder Syndrome; John A. Blievernicht, MA; September 2000
