Welcome to this comprehensive guide on combatting around shoulder and improving your posture with easy-to-do stretches. In today’s fast-paced world, where most of us spend hours hunched over desks and electronic devices, it’s no wonder that rounded shoulders have become a common problem. Not only do they lead to poor posture, but they can also cause discomfort and even pain in the long run. The good news is that you can address this issue with simple stretches that can be done in the comfort of your home or office. In this article, we will delve into the reasons behind rounded shoulders, the importance of sitting straight, and 25 engaging stretches to help you combat this problem effectively. Whether you are a fitness enthusiast or someone seeking relief from the round shoulder, this guide is for you. Let’s embark on a journey toward better posture and a healthier lifestyle.

Why Do Round Shoulder Occur?

Round Shoulder

Before we dive into the stretches, it’s essential to understand why round shoulder happen in the first place. The most common factors contributing to this issue are. Posture Corrector  Improve your posture while performing stretches with a posture corrector. It gently encourages proper alignment, preventing slouching and promoting a healthy spine.

Desk Jobs and Sedentary Lifestyle: Spending long hours sitting at a desk or in front of a computer screen can encourage a forward-leaning posture, leading to a round shoulder.

Weak Postural Muscles: Poor posture and a lack of exercise can weaken the muscles responsible for maintaining an upright position, resulting in rounded shoulders.

Muscular Imbalances: Some muscles in the chest and front of the shoulders may become tight, pulling the shoulders forward and causing them to round.

Technology Usage: Constant use of smartphones and tablets with our heads bent down can contribute to rounded shoulders and neck strain.

Lack of Awareness: Many people are simply unaware of their posture and the negative effects it can have on their overall health.

The Importance of Sitting Straight: Round Shoulder

Round Shoulder

Sitting straight might seem like a simple concept, but its impact on our well-being should not be underestimated. Proper posture while sitting can. Resistance Bands These versatile bands can be used to add resistance to your stretching exercises, aiding in building strength and flexibility in the middle back region.

Relieve round shoulder and Back Pain: Maintaining an upright posture reduces the strain on muscles and ligaments, relieving pain and tension.

Enhance Breathing: Sitting straight allows your lungs to expand fully, promoting better oxygen intake.

Improve Digestion: Proper alignment supports healthy digestion and prevents discomfort.

Boost Confidence: Good posture enhances your appearance and can make you feel more confident and self-assured.

Increase Energy Levels: Proper posture ensures that your body functions optimally, leading to increased energy levels throughout the day.

14 Simple Stretches to Combat Round Shoulder

Let’s explore 25 effective stretches that can help combat rounded shoulders and improve your posture. Remember to perform these stretches slowly and with control, and stop immediately if you experience any pain. Foam Roller Incorporating a foam roller into your stretching routine can work wonders for releasing tension in the middle back. It helps to massage and relax muscles, enhancing the effectiveness of your stretches.


Doorway Stretch: Stand in a doorway with your hands on the frame at shoulder height. Step forward gently, feeling the stretch across your chest and shoulders. Hold for 30 seconds.

Chest Opener: Sit or stand tall and clasp your hands behind your back. Slowly lift your arms while squeezing your shoulder blades together. Hold for 20 seconds.

Child’s Pose: Begin on all fours, then sit back on your heels, stretching your arms forward. Feel the stretch in your upper back and shoulders.

Shoulder Blade Squeeze: Sit or stand tall, and squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 10 seconds, release, and repeat.

Eagle Arms: Cross one arm over the other at the elbow, then bring your palms together. Lift your elbows while dropping your shoulders. Switch arms and repeat.

Thread the Needle: Start on all fours and thread one arm under the other, lowering your shoulder to the ground. Feel the stretch in your upper back.

Cat-Cow Stretch: On all fours, arch your back upwards like a cat, then lower it down while lifting your head like a cow. Repeat for a minute.

Cobra Pose: Lie face down, place your hands on the floor under your round shoulder, and lift your chest up while keeping your hips on the ground.

Chin Tucks: Sit or stand tall, and gently tuck your chin towards your chest, stretching the back of your neck.

Prone I’s, Y’s, and T’s: Lie face down with your arms in each letter position. Lift your arms, squeezing your shoulder blades together.

Wall Angels: Stand with your back against a wall, and move your arms up and down, maintaining contact with the wall.

Reverse Plank Bridge: Sit on the floor with your legs straight, place your hands behind you, and lift your hips up, forming a bridge.

Cow Face Arms: Bring one arm overhead and the other behind your back. Reach your hands towards each other and hold.

Puppy Pose: Start in a plank position, then shift your hips back while keeping your arms extended, stretching your chest and round shoulder.


Combatting around shoulder and sitting straight is crucial for maintaining a healthy posture and preventing discomfort. By incorporating these simple stretches into your daily routine, you can work towards better posture and overall well-being. Remember to be mindful of your posture throughout the day, especially if you have a desk job or spend extended periods sitting. A combination of stretches, exercises, and lifestyle changes can lead to significant improvements in your posture and quality of life.

FAQs (Frequently Asked Questions)

Can round shoulder be fixed with exercises alone?

While exercises are essential for correcting rounded shoulders, incorporating lifestyle changes and being mindful of your posture throughout the day is equally important.

How long should I hold each stretch?

Aim to hold each stretch for 20 to 30 seconds, gradually increasing the duration as you become more flexible.

Can I do these stretches daily?

Yes, performing these stretches daily can lead to improved flexibility and posture over time.

Can rounded shoulders lead to other health issues?

Yes, rounded shoulders can cause neck and back pain, headaches, and reduced lung capacity.

Are these stretches suitable for everyone?

While these stretches are generally safe, it’s always best to consult a healthcare professional, especially if you have pre-existing conditions or injuries.

Can I see immediate results from these stretches?

While some people may experience immediate relief, it’s essential to be consistent and patient to achieve lasting results.


My name is Paul Miller - fitness freak by choice. I intensively study and write about nutrition and health related topics. After reading and researching intensively on human health, I aspire to proliferate the wisdom that I acquired in a simple way.

Write A Comment