The most common issue with regards to a posture problems involving the shoulders is called protracted shoulder girdle. This is where a person's shoulders are pulled forward due to tight chest muscles and weak upper back muscles. Slumping your shoulders forwards makes a woman look less confident and it causes the breasts to sag. Women with large breasts may be particularly affected by this because the weight may pull the shoulders forward. To regain correct posture in your shoulders and improve your appearance, stretch your chest and strengthen your back.
Cable Seated Row
Step 1
Sit on a bench facing a cable row machine. The cable seated row exercise strengthens the back and shoulder muscles. These muscles must be strong to keep your shoulders back and your back straight for correct posture. Place your feet on the foot rests with the knees bent slightly.
Step 2
Lean forward and grab the handles with the palms facing inward. Straighten your arms.
Step 3
Lean back and pull the handles toward your sternum by bending your arms. Pull your shoulders back and feel your chest open.
Step 4
Lean forward again and straighten your arms to complete one rep. Keep the spine straight throughout the exercise. Perform 10 reps.
Chest Stretch
Step 1
Stand up tall in front of a mirror with your feet hip-width apart. Bend your knees softly to unlock your knee joints.
Step 2
Interlace your fingers behind your back with your arms straight. Press your palms together and pull your shoulders back to stretch your chest. Keep your spine straight so your lower back doesn't arch or your buttocks stick out.
Step 3
Hold the stretch for 30 seconds and breath normally, inhaling through your nose and exhaling through your mouth. Watch your shoulders in the mirror to be sure neither one elevates or that one is higher than the other.
Wall Shoulder Girdle Stretch
Step 1
Stand with your feet about two feet from the wall with your legs straight. Lean back and press your upper body against the wall.
Step 2
Bend your elbows to right angles and place your forearms against the wall with your arms at your sides and your elbows at shoulder level.
Step 3
Slide your forearms up the wall and keep your head and shoulder blades in contact with the wall at all times. Extend your arms as straight as possible for your flexibility.
Step 4
Bend your elbows and bring your arms down until your elbows are again at shoulder level. Do 10 repetitions with your chest open and shoulders pulled back the entire time.
Tips and Warnings
- Pulling your shoulders back when you stand or sit causes your chest muscles stretch to their correct length, so do this throughout the day.
Things You'll Need
- Cable row machine
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