How to fix Rounded shoulders

qasiAs a physiotherapist, Rounded shoulders is one of the most common postural problems that I see with my patients.

… and yet, it is so easy to fix!

Rounded shoulders WILL LEAD TO BAD POSTURE! …

Not perhaps… Not maybe… It WILL.

(… and if you care anything about your posture, this is a post that you must not miss out on!)


What this article will cover:

// What are Rounded shoulders?

rounded shoulders

Simply put… It’s part of your bad posture!

Having Rounded shoulders is when the resting shoulder position has moved forward from it’s ideal alignment. (see picture above)

For those who like those anatomical big words – it involves scapula protraction/anterior tilt/elevation, anterior translation of the humeral head and/or internal rotation of the humerus.

Note: Remember to check out the post: The ideal sitting posture to learn more about what the correct postural alignment is.



// What are the causes?


Rounder shoulders are part of a bigger problem… and that is bad posture.

Your posture becomes the shape you decide to position your body throughout the day.

Hands up if you do any of these tasks:

  • Sit down all day
  • Use the computer/laptop
  • Use a smart phone/tablet
  • Look down for prolonged periods
  • Drive
  • Bend, lift or carry
  • Sleep on your side

I am willing to bet that you have rounded shoulders in most (…if not all) of these positions! … Am I right?

These positions you adopt throughout the day disrupts the normal balance of muscular activity that is responsible for maintaining your ideal posture.



// What’s happening with the muscles?

upper cross syndome

In Rounded shoulders, there are:

a) Tight muscles:

These muscles are PULLING the shoulders forward.

  • Pec major/minor
  • Subscapularis
  • Latissimus dorsi
  • Anterior deltoid
  • Biceps
  • Posterior capsule (pushes shoulder forward)
  • Upper trapezius
  • Serratus anterior

b) Weak muscles:

These muscles ARE NOT pulling the shoulder backwards. (as they should be!)

  • Mid/lower trapezius
  • Rhomboids
  • Posterior deltoids
  • Rotator cuff

Think about it this way. There’s a tug-of-war battle between the muscles at the front and back of the shoulders… And the wrong team is winning!



// Common painful regions


Yes, I know… It’s pretty much the whole back!



// Test to determine if you have Rounded shoulders


a) Position of palms in standing:


Stand up. Keep your arms relaxed by your side.

Have a quick glance at your hands.

… Which way are your palms facing?

You may have Rounded shoulders if…: Your palms are facing behind you.


b) Lying down test:

rounded shoulders floor test

Lie down with your back flat against the floor and arms by your side.

Do the back of you shoulders naturally rest on the floor? Or do they appear to be floating forward?

DON’T CHEAT! Make sure that you are not ARCHING your lower back!

You may have Rounded shoulders if…: Your shoulders do not come in contact with the floor.



// What is the correct shoulder position?

Let me teach you how to quickly re-set the position of your shoulders.

shoulder position reset

  • Reach out your hands as far to the side as possible, (see above)
  • Slightly bring your arms backwards
    • make sure you can feel a gentle contraction between your shoulder blades
  • Turn your palms upwards
  • Take note of your shoulder position. Keep this position! And gently lower your arms by your side.


Is your work station causing you to have bad posture? Check out my FREE ebook – How to set up your workstation.

How to fix your Rounded shoulders

What is expected of you:

// Dedicate a solid 20-30 minutes doing these exercises. Don’t rush through it. Take your time. It’s not a race. You may need to spend more time on the more challenging exercises.

// Commit to these shoulder exercises for a frequency of twice a week. It’ll take as long as it will take.  And that’s fine. 

Mark Wong

Note: These exercises are designed to be gentle and should not aggravate your pain. If any doubts, consult your health practitioner prior to commencing these exercises. Or… You can just contact me and I’ll try my best to help  you out!

Quick navigation:

  1. Releases
  2. Stretches
  3. Mobilisations
  4. Strengthening/Endurance

1. Releases

Tight structures will keep the shoulders in the forward rounded position. It is important that these tight structures are released to enable the shoulders to be re-positioned correctly.

// What you’ll need: A massage ball.

// How to perform release:

  • Place the ball on the target area.
  • Use your body weight to press into the ball.
  • Circle around any areas of tightness.
    • If it hurts… you are probably on the right area!
  • Spend 1-2 minutes on each area.
    • … or as long as you need to loosen it up
  • Note: Some of these spot are going to be real tender when you start to do the releases. Don’t hold your breath! Make sure you can breathe comfortably throughout. If you find that you need to hold your breath, back off on the pressure being applied.


// Target areas:

a) Pec major/minor:

Video from RehabMyPatient


b) Front shoulder:

  • Anterior capsule, Anterior deltoid, Long head biceps, Subscapularis

Video from PowerTubePro


c) Latissimus dorsi:

Video from RehabMyPatient


d)  Posterior deltoid/capsule:

Video from PowerTubePro


e) Between the shoulder blades:

Video from PowerTubePro

f) Serratus Anterior:

latfoamserratus anterior



2. Shoulder stretches

Hold for 30-60 seconds each. Make sure you feel the stretch where you are meant to feel it.

Note: Stretching is all about a game of angles. If you can’t feel a stretch, then you probably aren’t doing a whole lot of stretching. Move around the stretch. Find that magic position where you feel a deep stretch.

a) Chest stretch

Chest stretch


  • Place both hands on the door frame. (see above)
  • Lunge forward.
  • You should feel a stretch in the front part of your shoulder/chest region.

b) Posterior (back) stretch

posterior capsule stretch


  • Place your arm across your body.
  • Using the other arm, pull the arm being stretched across the body.
  • You should feel a stretch at the back of your shoulder.
  • Repeat on other side.

c) Lateral (side) stretch



  • Whilst holding onto something, assume the position as above.
  • You should feel a stretch on the side of your body.
  • Repeat on other side.

d) Front shoulder stretch

Front shoulder stretch


  • With both hands on a bench, let your body sink down as low as possible. (see above)
  • Keep your shoulder blades squeezed together.
  • Keep your elbows in. Don’t let them flare out.
  • You should feel a stretch at the front of your shoulders.

e) Upper limb fascial/nerve stretch:

ULTT stretches


  • Place your palm (facing down) onto a wall.
  • Keep your arm completely straight.
  • Tilt your head to the opposite side.
  • You may feel the stretch in the fingers, forearm, bicep and/or side neck region.
  • Repeat on other side.

f) Upper trapezius stretch

neck side stretch


  • Tilt  your head to the side.
  • To increase stretch: Place your hand on the side of your head. Pull the head further to the side.


3. Shoulder mobilisation

a) Hand behind back

hbb retraction


  • Place both hands behind your back. (see above)
  • Hold onto your hand/wrist.
  • Gentle pull your should blades together.
  • Hold for 30 seconds.
  • Repeat at least 5 times.


b) External rotation in supine


  • (Watch video)

c) Flexion + External rotation with pipe


  • Grab onto a long object. With both hands, grip as far apart as possible. (with palms facing you)
  • Kneel in front of a bench. Whilst maintaining grip, place elbows on bench and squeeze them together.
  • Lean body forward.
  • If possible – straighten your arms in this position.
  • Hold for 30-60 seconds.

d) Thoracic extension

Thoracic extension


  • Position yourself over a foam roller. (see above)
  • Arch backwards.
  • Make sure you do not flare your lower rib cage out.
  • Hold for 30 seconds.
  • Repeat at least 5 times.

4. Strengthening

Congratulations! If you have completed the above exercises, your shoulders should be feeling much more flexible.

But this is only half of the journey… Having the flexibility in your shoulder merely allows the potential to have them in a better position. The real question is: Can you make sure they stay in the correct position?

*** READ THIS ***: All of the exercises below will require you to maintain this contraction throughout. Learn this movement FIRST! ***

Scapula retraction/Posterior tilt



  • Pull your shoulder blades BACK and DOWN.
  • Feel the contraction between the mid to lower portion between the shoulder blades.
  • Aim to relax every other muscle.
  • Do NOT over squeeze your shoulder blades together!

Make sure that you FEEL the contraction. It is not simply just about the movement.

a) Elbows flares

elbow flares


  • Place both hands (elbows forward) on the sides of your head. (see Start position)
  • Bring your elbows all the back. (see End position)
  • Perform Scapula retraction/Posterior tilt whilst pulling elbows backwards.
  • Hold for 5 seconds.
  • Repeat 20 times.


b) Wall press and squeeze

wall squeeze


  • Place both hands high up on a wall in front of you.
  • Lean firmly into your hands.
  • Perform Scapula retraction/Posterior tilt.
  • Hold for 30 seconds.
  • Repeat 5 times.

c) Prone arm circles

arm circles


  • Support your chest on a stool. (as to keep your body parallel with the floor)
  • Place your hands out to the side. (see above)
  • Perform Scapula retraction/Posterior tilt throughout exercise.
  • Draw circles in a backwards direction whilst in this position.
  • Hold for 30-60 seconds.


d) Prone angel

horizontal retraction


  • Support your chest on a stool. (as to keep your body parallel with the floor)
  • Place your arms in the ‘W’ starting position.
  • Transition to ‘I’ position.
  • Remember to perform Scapula retraction/Posterior tilt throughout all movements.
  • 10 repetitions.

e) Wall angel

angel 1angel 2


  • Stand with your back to a wall.
  • Keep your back and arms pulled backwards as to remain in contact with the wall throughout movements.
  • Place your arms in the ‘W’ starting position.
  • Transition to ‘I’ position.
  • Remember to perform Scapula retraction/Posterior tilt throughout all movements.
  • 10 repetitions.



// Other areas to consider

Rounded shoulders is commonly linked with other postural issues.

Consider addressing these areas to completely optimise your posture!

What to do next…

1. Any questions?… Leave me a comment down below.

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!


I am a physiotherapist who has personally experienced the pain as a result of bad posture. I would like to offer you some of the solutions that I and my patients have greatly benefited from.

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63 thoughts on “How to fix Rounded shoulders

  1. Hello i have a question for you.

    I have been so conscious about my rounded shoulders and have been trying your stretches, i find myself forcing my shoulder blades back and together which is causing me to feel tired from my back, should i just relax or should i always try to push my shoulders back? Is it normal to feel tiredness and soreness on the back muscles? Thanks

    1. Hi Angie,

      The aim of these exercises is to get your body to naturally hold you in right posture. Good posture needs to become natural for you, rather than forced.

      As your muscles are probably still tight, it is going to be very uncomfortable (and require a lot of effort) to keep them back and down.

      The soreness that you feel in your muscles at the back is due those muscles getting a good work out.(Which is great!… but you also need to let them rest and recover)

      It gets easier! I promise you!


  2. Hi Mark!
    Thank you for this article. It’s really help a lot! Could you give me a tips for sleeping posture so I won’t have rounded shoulders again? Thank you so much.

    1. Hey Vanilla,

      I always advise to sleep on your back as this is the best sleeping position for your posture. Check this post out for more info on sleeping position.

      It is pretty much impossible to keep your shoulders back whilst sleep on your side.


  3. Hi Mark,

    I have an anterior pelvic tilt, forward shoulders (only when standing/sitting) and a forward head posterior plus flat feet. I have been getting quite intense right occipital headaches, which initially only occurred during exercise which push ups but now are basically daily. Which problem would address first? Can send some postural pictures to you for advice?

    1. Hey Ese,

      If you are getting symptoms in your head, then I would start with your forward head posture.

      With your push ups, you need to make sure that you are not pushing your chin forward. Keep your neck completely relaxed.

      Feel free to send me postural pictures through the facebook page. You can click here to go straight to the page.


  4. Hi, mark. I’m now 24-year-old, male, 185 cm with rounded shoulder.
    Thanks for your clear info.
    I was wondering how should balance the rounded shoulder fixing & muscle training?
    I’m afraid my situation may become worse if I keeping strengthen my chest & back, but I also wanna build better shape…

    1. Hey Frank,

      You can continue to train your chest, as long as you are doing it with good posture.

      Also – try to incorporate more stretching of your tight muscles (Chest, Lats, biceps) and

      Increase the amount of strengthening/activation exercises that train your posterior muscles (rhomboids, posterior deltoids, lower traps)


  5. Hi Mark, I have problems with kyphosis, forward head posture, anterior pelvic tilt, I’m unable to lie on my back to do any exercises as all the muscles tighten up within a matter of minutes and cause terrible pain/spasms, (I did try Pilates classes for a year but gave up in the end as my back pain didn’t improve) i’ve recently been to an osteopath and she says my muscles are constantly working to try to keep me upright when they should relax. I also tried massage I went about 20 times but she said my back is like concrete and she can’t get the muscles to relax at all, please help.

    1. Hi Dawn,

      It does sound like your upper back is locked into flexion (Kyphosis). This will automatically force your lower/middle back muscles to work over time.

      Check out this post to help with your rounded back posture.

      You will need to make sure that each position is comfortable. Do not force the position.


  6. HI Mark. First thanks for information, I’m looking about this for long time.
    But I have some questions, I have a ROUNDED SHOULDERS and FORWARD HEAD.
    Should I fix which one first or fix it together and if I do not have any of gadget like a ball will be okay ? Thank you so much for reply me.

    1. Hey Patt,

      You can do both at the same time.

      A massage ball helps heaps. But if you can’t get one, anything that can apply comfortable pressure to the tight areas may work as well.


  7. Hi! I never post on any site. Just wanted to extend my gratitude towards you and this post. This is one of the first blogs I’ve found on the subject, and I am so grateful. You are truly improving the world, God bless and take care. – 24 yo male seeking improvement

  8. Hi mark thanks for the article.. i also have round shoulders.. and i am going to gym so is it ok to do bench pressing and pectoral strengthening exercises having round shoulders? If not then should i continue going to gym ?

    1. You can continue chest training as long as:

      1. You maintain good posture/technique whilst bench pressing
      2. Stretch your chest muscles
      3. Balance the pull of your chest muscles with as many back strengthening (rows, retractions etc)


  9. Hi Mark,
    Great article, thank you for such great info! I’m 39 and started running about 3 years ago, since then my shoulders always feel tense/tight…even when I’m in bed and activley trying to relax my body. I am starting weight training next week and will utilize a lot of the exercises you presented, but I was hoping you might have a suggestion for sleeping. I have read that you can roll up a towel, put it between the shoulder blades and lay on it at night so that gravity helps your shoulders go back, is this true? Is there a better way to help my forward shoulders while I sleep?

    1. Hey Allison,

      The main thing is do not sleep on your side as this pushes your shoulder forward on the under side. Gravity will usually drop the upper shoulder down and forward as well.

      I’d say sleep on your back. If your shoulders are quite rounded, support them lightly with a pillow or rolled towel placed underneath the upper arm/back of shoulder region. (… But not too much that it pushes the shoulders forward.

      If your shoulder comfortably permits you, you could even consider sleeping with you arms up above you.


      ^ Something like that. lol


  10. Is there any kind of device or bands you can wear if you work at a computer all day to keep your shoulders back and posture correct?

    1. Hey Michelle,

      There are plenty!

      But I would not recommend it. It is better to rely on your muscles to maintain your posture.

      You could use it short term but never long term.


  11. Is there any kind of band or something you can wear when you work at a computer all day to help keep your shoulders back and posture correct?

  12. What if you have only one shoulder that is noticeably higher and the opposite shoulder rolls forward more. I also have si joint issues. My right side gets locked and left side seems to by hypermobile. So my right shoulder is down and rolled more forward than my left. I am right handed as well. Thanks!

    1. Christina,

      It is normal for your shoulder on the dominant side to be slightly lower.

      For people with a Right shoulder being more forward, the pec minor on the right may be tight. (Of course there are other factors that can cause this but this would require an assessment of your whole posture).

      Let me know if you want me to have a look at your posture. You can find me on the facebook page.



  13. Hola marcos primeramente Graziaz por tus ejersisios. Quisiera preguntar si estos ejersisios alludan mucho con lordosis cervical grazias de ante mano

  14. Hi Mark,

    I have suffered with rounded shoulders for as long as I can remember 36 now.. In recent years I find myself in a very physical job were I am required to do a lot of lifting and work long hours.

    Its at the stage now were its got that bad that its giving me tension type headaches above my eyes and they are progressing to migraine. I find I am taken medication almost everyday to keep everything at bay.

    I guess my question is would these exercises repair my shoulders over time. I know it won’t be a quick fix for me. But the amount of time and money I spend getting the knots rubbed out of my back its got to the point now were I will try any thing.

    Ps great work on the blog I can see you spent a lot of time and energy into making it. And like to say I appreciate it.

    1. Hey Stephen,

      It is very common for tight muscles and joints to cause headaches/migraines.

      Fixing your posture will help with this directly. Try not to rely on the pain killers as they are only masking the pain without addressing the route cause of your problems.

      If you are specifically having headaches, check out this post on Forward Head posture. It will help!


    1. Hey Sam,

      Those exercises are completely fine to address Rounded Shoulders.

      Any exercise that encourages your shoulders to go backwards is great!


  15. Thank you so much for these informative posts, these issues are not addressed by most GP’s and patients suffer and are probably overmedicated instead of learning the root of their problems! I’ve worked at my computer too many hours a day for years. Though I’ve always been a walker, the extra time spent writing a book the last year has taken a toll. My posture is awful, shouldered rounded (I have a small scoliosis anyway that’s not visible unless on x-ray) and I realize that I’ve begun standing with my knees slightly bent all the time. Seems like the weight of my body is projecting onto the balls of my feet and away from the heel entirely. Problems occasionally with plantar fasciitis and I’m not sure if that has contributed? We have hardwood floors and my feet stay tender, the chiropractor is trying to help me through neuropathy in my feet which seems to be worsening the more I sit!

    My chiropractor says I have problems in two neck discs and some low back disc degeneration but overall it’s not terrible. He’s urged me to walk EVERY DAY and I’m doing a brisk 30 minutes without pain.

    I’ll be working through your programs to help overcome the problems all this sitting has caused, any other tips to help with reversing my foot problem particularly?

    1. Hi Terry,

      Your foot pain sounds like it may be arising from the Anterior Pelvic tilt.

      In this posture your body shifts more onto the front of your foot which places more pressure on the plantarfascia, calf and quadriceps area. It also may cause your feet to roll inwards!

      So – addressing your anterior pelvic tilt should help de load that foot!

      Another thing you could do is strengthen your muscles underneath your foot. Check out this post here and look for the exercise called “Short foot”.

      Hope this helps!

  16. Hi Mark,

    I just want to know that what should i do if there is no rounded shoulder when you sit down and lay on your back but while walking normally it occurs.
    My shoulder is normal while sitting or lay on my back but there is huge rounded shoulder appears while i am waliking.

    Please help me.

    1. Hi Ayush,

      The same exercises listed above can help you out.

      If you experience Rounded shoulders only when walking, you will likely need to focus on activating those muscles that pull you back into the right alignment.

      The posture you maintain whilst you are walking may also need to be addressed.

      Have a look at these different types of postures:
      Anterior Pelvic tilt
      Sway back posture

    1. Hi Lauren,

      Do what you can to start off with.

      But make sure you progress with it later down the track.

      PS. Hope your psoas is getting better 😉



  17. Hi Mark,
    Thank you so much for posting this information about rounded shoulder. I have never understood why I get such severe headaches and back aches. I have seen so many specialists and never once have they mentioned about my shoulders. I have started doing some of these stretches and have also been modifying my work station. I am starting to feel the pain subside. I knew my posture was out but did not realise my shoulders were the main cause. Now that I am aware of this I can work on improving my shoulders and posture. I wish I saw this years ago.
    Thank you again, Traci (Vic, Australia)

  18. Hey Mark! Thanks for your advise! I have a question: if I perform the scapula retraction my lattimus Doris seems to take over. How can I prevent that from happening?

    Greetings from the Netherlands!

  19. Hi Mark
    Thank you so much for your tips
    I have a question : you said that we should do that twice a week , can I do that three times a week ?
    Thank you

  20. Hi Mark, thanks for your great articles. just 2 things.
    1. lots of authors say the subscapularis pull the shoulders back, and the infraspinatus to front. you say exactly the opposit. here is one link of eric cressey saying that. there are many others saying the same.. maybe you meant the subscapularis make the shoulders roll in and the xternal rotators roll out.. but you were talking about muscles that pull the shoulder forward and backward
    2. how can a tight post capsule pull the humeros to anterior as you said?

    thanks a lot. patrick

    1. Hey Patrick,

      Thanks for pointing that out.

      The Subscapularis will cause a rolling in of the humeral head when tight/facilitated (Internal rotation), which can see be seen in rounded shoulders.

      In regards to the anterior translation of the humeral head…

      The way I see it is that a tight posterior capsule will:
      1. Reduce true Internal rotation in the glenohumeral (shoulder) joint. This may cause the scapula to compensate the movement with an anterior tilt. In this scenario, the whole shoulder girdle tends to pop forward (and to a degree the humeral head).
      2. Instead of “pull”, it will “push” the humeral head forward (like a trampoline).

      Hope this answers your question!


    1. Hi there,

      Since the lats attach to the front of your shoulder bone, it tends to pull your shoulders inwards/downwards at the insertion. (Internal rotation of your shoulder joint)

      This can lead to the Rounding of the shoulders.


  21. Hi Mark, thank you so much for your wonderful site filled with clear info, illustrations and most of all CARE. I’m a 48 yr old female… very thin, small framed with long limbs. Over time but most particularly in the past few years (had a baby at 41! Yay me! But hard on my body) I’ve experienced a total wreckage of my posture and such an increase in pain… mostly back but neck and knees, too. I just assumed it was because I was aging or arthritis, etc. I found your site and was floored. I have classic swayback posture (booo) that I can fix (yay!). Every exercise I’ve been doing FOR YEARS, has been wrong. So I have made a booklet of sorts with the exercises, stretches etc from your pages for swayback, forward neck, rounded shoulders and I just want to make sure that none of those things conflict. I am getting my @&& kicked by pain so much that I slump, tilt and generally do everything that makes it worse but I have confidence that by Christmas I will feel better thanks to you.

    1. Hi Elizabeth!

      Thanks for your comment.

      It sounds like you are motivated to fix your posture.. And that’s awesome!

      You can do both exercises for sway back posture and rounded shoulders at the same time 🙂 They do not conflict.


      1. Thank you! You are AMAZING… and so quick to reply (again with the amazing). I stood straight with both hands to the very bottom of my abdomen or pelvis and pushed in and a bit up because I seem to tilt downward a little and was surprised to see my whole body change-my knees unlocked and my lower back pain eased, it also made it easier to straighten upper back and shoulders. Ummm, what does that mean muscle wise and pelvic tilt wise? Thanks again!

  22. Hey Mark,

    What happens if you have rounded shoulders when you sit down but not when you lay on your back? Do both scenarios have to occur or if at least one occurs does that mean you have rounded shoulders?

    1. Hi Pree,

      If you do not have rounded shoulders when you lay on your back, then you may just have weak muscles that are not keeping your shoulders in the right position (as opposed to tight muscles pulling you forward)

      This means you should focus more on strengthening!


  23. Hi Mark! thanks for the great informations you provide.
    my question is it okay if i do further strengthening moves after these exercise?? (for example some kinda of HIIT workout for upper body). i guess my point is is okay at all to do further workout after these exercises?
    thanks again

    1. Hey Bob,

      You can most definitely do other exercises in conjunction with these exercises.

      Just make sure that you are doing your other exercises with good posture.


  24. Hi Mark,
    I have forward neck posture, Dowager’s hump and rounded shoulders, shoulder blade pain.
    Do I need to do all the exercises that you have mentioned in your blogs on these topics ?. They all put together are many number of exercises routine. Kindly let me know.

    1. Hi Laksmi,

      Essentially – I would do them all to begin with.

      As you become more familiar with the exercises and how you respond to them, you’ll find that you’ll have more of a response to certain exercises than others.

      You can then focus on those specific ones.

      Hope this answers your question.


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