Rounded Shoulders: 8 Gentle Exercises You Can Do at Home
Rounded shoulders usually come from long hours in the same position: chest muscles get used to being short, while the muscles between your shoulder blades get used to doing little. The fix is a mix of opening and strengthening.
Open the front
| Exercise | Dose | Key cue |
|---|---|---|
| Doorway chest stretch | 2 × 30 s | Ribs down, gentle lean |
| Open book | 6-8 / side | Rotate from the upper back |
| Thoracic extension over a chair | 8-10 | Lift the chest, not the lower back |
| Chin tucks | 10 × 3 s | Glide back, eyes level |
Strengthen the back
| Exercise | Dose | Key cue |
|---|---|---|
| Wall angels | 2 × 8-10 | Keep contact with the wall |
| Band pull-aparts | 2-3 × 12-15 | Squeeze shoulder blades, slow return |
| Prone Y-T-W | 1-2 rounds | Small lifts, no neck strain |
| Scapular squeezes | 2 × 12 | Back and down, don’t shrug |
Fix Your Posture & Shoulders
Short daily routines to open tight shoulders and undo hours of desk sitting - no gym needed.
See the Ebook for €14How often?
A simple approach: mobility on most days (about 10 minutes) and the strength moves 2-3 times a week, plus short movement breaks during the workday. Give it several weeks of consistency.
Don’t forget your setup
Raise your screen to eye level, keep elbows close to your sides and use a laptop stand with a separate keyboard. Exercises work better when your daily position helps instead of fighting them.
FAQ
Many people improve how they sit and stand with regular mobility and strength work plus better desk habits. Results vary; seek professional advice if you have pain.
Most can be done with a wall, a chair and a doorway. A light resistance band helps for pull-aparts but is optional.
