Physio Exercises to Straighten Rounded Back

Digital composite of Highlighted back bones of jogging woman on beach
A little rounding of the upper back is natural. (Image: Wavebreakmedia/iStock/Getty Images)

A healthy spine naturally rounds at the top and arches at the bottom. But too much rounding signals that something is off. If you're older and female, osteoporosis may be to blame. If you're younger, it could be your posture. Too much slouching -- for example, sitting hunched over a desk all day -- can cause the shoulders to pull forward and the thoracic curve to become more pronounced.

Although the effects of a rounded upper back usually aren't serious, it can cause stiffness and back pain. It also affects your appearance, making you look older than you are. Doing exercises to strengthen your back muscles and lengthen your chest muscles will help correct a rounded posture.

Scapular Wall Slides

This deceptively simple exercise improves thoracic extension, which is necessary for good posture. It also opens the chest muscles. Use it both as an activation and lengthening exercise and as a test to measure your progress over time.

Step 1

Stand with your back to a wall. Press your entire back -- upper, middle and lower -- into the wall. Step your feet a few inches away from the wall, and bend your knees slightly.

Step 2

Bend your elbows and press the backs of your hands into the wall at head height. Contract your core muscles and slide your hands up the wall as far as you can without your lower back arching off the wall.

Step 3

Slide your hands back down the wall, then repeat, attempting to reach a bit higher with each repetition.

Scapular Band Flyes

You don't need to lift heavy weights to develop the upper back strength needed for good posture. This simple band exercise activates your back and improves scapular retraction to help the shoulders stay back and down instead of rounding forward.

Step 1

Stand with your feet hip-distance apart. Grab an exercise band with both hands about shoulder-width apart and extend your arms out in front of you.

Step 2

Pull your shoulders back and down and contract your core muscles. Slowly open your arms out to the side, squeezing your shoulder blades together. Bring your arms as wide as you can without shrugging your shoulders or bending your arms. Adjust the tension of the band if necessary.

Step 3

With control, bring your arms back to the starting position. Repeat.

Fitness woman doing stomach crunches while lying on yoga ball
Strong back muscles help correct a rounded posture. (Image: jacoblund/iStock/Getty Images)

Inverted Row

Using your own body weight, inverted rows help build back strength and improve scapular retraction. You can do them with a suspension trainer or with an empty barbell in a squat rack.

Wall Chest Stretch

Tight chest muscles pull the shoulders forward, creating a rounded appearance. This easy standing stretch can be done almost anywhere.

Step 1

Stand perpendicular to a wall about arm's distance away. Place the palm of your hand on the wall at shoulder height with your fingers pointing backward.

Step 2

Step your inside foot a few inches forward and rotate your body away from the wall to initiate the stretch. Keep your arm straight and your abs contracted.

Step 3

Hold the stretch for 10 seconds and release. Repeat on the other side.


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