Rounded shoulders are a common problem that ruins your posture and can limit your range of motion. Performing yoga poses that open the chest and pull the shoulders in the opposite direction may reduce rounded shoulders as your back becomes stronger and your chest muscles elongate.
Open Chest Stretch
This yoga exercise expands and stretches tight chest muscles that may be causing your shoulders to move forward. Tension in the muscles in the middle back may release during this stretch, too. Sit near the edge of a chair to do this exercise. Reach your hands behind you and interlace your fingers, turning your palms toward your back. Place your feet on the floor and bend forward from the waist until you can rest your hands on top of the backrest. Alternatively, you can hold the sides of the chair. Drop your shoulders down and retract your shoulders. Lift your chest and hold for the desired amount of time. Breathe deeply through your nose.
Sea Monster Pose
Makarasana is a yoga posture that is usually translated as crocodile, sea monster or dolphin pose. Makarasana can be done as a variation of locust pose, or salambhasana, to strengthen the upper back and shoulders. Lie on your stomach with your arms straight at your sides and your legs straight. Cross your arms on the floor and grab your opposite shoulders. Rest your forehead on your arms. Alternatively, you can interlace your fingers behind your head. Then, raise your legs into the air and turn your toes out as you rotate your heels inward. Position your heels about 12 inches apart. Lift your upper body as well and bring your arms to your sides as you pull your shoulder blades together. Hold for the desired amount of a time, then lower your body back to the starting position.
Modified Cobra Pose
This pose stretches the chest and strengthens the shoulders. The muscles of your arms get stronger, and this pose can increase flexibility and strength in your lower back. A modified cobra pose stretches rounded shoulders even more than a standard cobra pose because you open your chest more. To perform a modified version, lie on your stomach with your hands next to your armpits. Press your upper body up as you arch your back, retract your shoulders and relax your lower body. Bend your elbows and lower back to the floor. Repeat for the desired number of reps, and slowly increase how high you lift into the air.
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