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5 Best Exercises For Fixing The Rounded Shoulders

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Rounded shoulders are a serious issue nowadays due to longer screen time and sitting. This usually happens when the shoulders are out of proper alignment with the spine. Any activity such as working on a laptop/desktop, sitting for a longer time, driving a vehicle, etc can be the reason. Well well, don’t worry, it is not as difficult of a task as it sounds. Here’s how you can fix the rounded shoulders posture at home or the gym.

Wall Stretch – This is also one of the ways to correct this. Stand against the wall straight. Keep your feet away from the wall. You need to press the arm flat against the wall. You need to keep this position for 30 seconds to a minute and stretch.

5 Best Exercises For Fixing Rounded Shoulders

Well well, don’t worry, it is not as difficult of a task as it sounds. Here’s how you can fix the rounded shoulders posture at home or the gym:-

1. Yoga to the rescue

When your elders say “Yoga se hi hoga” they are 100% right about it! Yoga heals and protects your body in the long term, and the good news, it is also a great way of fixing up your rounded shoulders!

Asanas such as Gomukhasana (Cow face pose), Tadasana (Mountain Pose), and Virabhadrasana (Warrior pose) are some asanas you can start right away with. You can also create a wholesome Yoga workout with your favorite asanas, spanning 20-30 minutes per day for 4 days a week.

2. In-home magic

Basic exercises like shoulder blade squeeze and wall stretch help with a good posture throughout the day. You can easily indulge in these amazing exercises in the comfort of your home.

For squeezes, sit up and try to move both shoulder blades together. The position should be held for around 10 seconds in the beginning and the duration can be increased once you get comfortable with the exercise. Remember to move the shoulders down while performing this squeeze.

3. Roll it up!

As underrated as they may sound, foam rollers can be excellent tools to exercise your shoulders. Foam rolling helps increase circulation in the body and contributes to the smooth movement of muscles.

You can start with basic chest and side roles which help relax the tightened muscles in your shoulders, chest, and arms area. These exercises are a great way to cool down after a proper workout as well.

4. Brace the way

When starting out gymming and exercising, braces provide stabilization and support to your shoulder muscles. They also help protect against strains, sprains, and dislocations.

Shoulder braces can be your best friend when you suffer from extreme shoulder pain.

Though relying on a brace is not recommended for the long term, they are still preferred by athletes and sportspersons.

“So spin your way right without worrying about rounded shoulders anymore”.


Health is of utmost importance. Your body needs to be healthy in every way in order for you to live a healthy life. Rounded shoulders also need to be taken seriously. Treating this is not the only solution. Correct posture needs to be maintained all the time.

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