How to Fix Rounded Shoulders with Simple Exercises

Look at yourself from the side. Are your shoulders rolled forward, with your palms facing behind you when you stand relaxed? Can you see the front of your shoulders when looking in a mirror straight on?

That’s rounded shoulders—one of the most common postural problems, and one that creates a cascade of issues from neck pain to reduced breathing capacity.

Rounded shoulders develop slowly from how we live: hunched over computers, driving, scrolling phones, sitting in general. They can also come from imbalanced training—too much chest work, not enough back work. The good news is they respond well to targeted stretching and strengthening.

What Causes Rounded Shoulders?

Rounded shoulders aren’t just a shoulder problem—they’re a muscle imbalance problem. This pattern is often called Upper Crossed Syndrome (UCS).¹

Tight muscles pulling you forward:

• Pectoralis major and minor (chest muscles)
• Anterior deltoids (front of shoulders)
• Latissimus dorsi (when tight)
• Subscapularis

Weak muscles that should pull you back:

• Rhomboids (between shoulder blades)
• Middle and lower trapezius
• Posterior deltoids (back of shoulders)
• Rotator cuff muscles (especially external rotators)

When your chest muscles are tight and your upper back muscles are weak, your shoulders get pulled forward. This becomes your default position. Over time, the tight muscles get tighter, the weak muscles get weaker, and the pattern becomes ingrained.

Research shows that therapeutic exercises—combining stretching and strengthening—are effective in improving forward head posture, rounded shoulders, and thoracic kyphosis in people with UCS.²

This almost always occurs alongside forward head posture—when your shoulders round forward, your head tends to follow. Tech neck is essentially both problems combined.

Problems Caused by Rounded Shoulders

Rounded shoulders aren’t just a cosmetic issue. They affect function:

Neck and upper back pain. Your upper back muscles work overtime trying to stabilize your shoulders when they’re out of position. This creates chronic tension and pain.

Shoulder impingement. When your shoulders are rounded, the space for your rotator cuff tendons decreases. This can lead to impingement syndrome—pain when lifting your arms, especially overhead.

Reduced breathing. Rounded shoulders compress your chest cavity, limiting how much your lungs can expand. People with significant shoulder rounding often breathe shallowly without realizing it.

Reduced strength. Your shoulders and arms are stronger in proper alignment. Rounded shoulders put your muscles at a mechanical disadvantage.

Appearance. Rounded shoulders make you look less confident and can make your stomach appear more prominent.

How to Test for Rounded Shoulders

The pencil test:

1. Stand naturally with your arms relaxed at your sides
2. Hold a pencil in each hand
3. Look at which direction the pencils point

If the pencils point forward (toward each other), your shoulders are in good alignment. If they point inward or toward each other, you have internal rotation—a sign of rounded shoulders.

The wall test:

1. Stand with your back against a wall, heels a few inches from the base
2. Press your buttocks and shoulder blades against the wall
3. Can you get both shoulder blades flat against the wall without arching your lower back?

If your shoulders don’t touch or you have to strain, you have rounded shoulders.

For a complete check, see our posture self-assessment guide.

Exercises to Fix Rounded Shoulders

Fixing rounded shoulders requires stretching the tight muscles (chest, front shoulders) and strengthening the weak muscles (mid-back, rear shoulders, rotator cuff). Do these exercises daily.

Doorway Chest Stretch

The most important stretch for rounded shoulders. Your pec muscles are tight—they need to lengthen.

How to do it:

1. Stand in a doorway with your forearm against the frame
2. Position your elbow at shoulder height
3. Step through the doorway with one foot until you feel a stretch across your chest
4. Keep your core engaged—don’t let your lower back arch
5. Hold 30 seconds, repeat on the other side

Key: Do this at three different arm angles—elbow below shoulder, at shoulder height, and above shoulder. This stretches different fibers of the pec muscles.

Do: 30 seconds at each angle, both sides, 2-3 times daily

Wall Slides

Strengthens your lower traps and serratus anterior while opening your chest.

How to do it:

1. Stand with your back against a wall, feet 6 inches out
2. Press your lower back, upper back, and head into the wall
3. Bring your arms up to a goalpost position—elbows at 90 degrees, forearms against the wall
4. Slowly slide your arms up overhead, keeping contact with the wall
5. Slide back down

Do: 10-15 reps, 2-3 sets

Most people can’t keep their arms against the wall at first. That’s fine—go as far as you can while maintaining contact. This will improve.

Band Pull-Aparts

Strengthens your rhomboids, mid-traps, and rear delts—the muscles that pull your shoulders back.

How to do it:

1. Hold a resistance band in front of you, arms straight, hands shoulder-width apart
2. Pull the band apart by squeezing your shoulder blades together
3. Bring the band to your chest, keeping arms straight
4. Slowly return to start

Do: 15-20 reps, 2-3 sets

Focus on the squeeze between your shoulder blades, not pulling with your arms.

Face Pulls

Similar to band pull-aparts but with external rotation, targeting the rotator cuff.

How to do it:

1. Attach a band to a fixed point at face height
2. Hold the band with both hands, arms extended
3. Pull the band toward your face, separating your hands
4. Finish with your hands beside your ears, elbows high
5. Squeeze your shoulder blades together at the end
6. Return with control

Do: 12-15 reps, 2-3 sets

Prone Y-T-W Raises

A complete mid-back strengthening series.

How to do it: Lie face down on the floor or a bench. Do 8-10 reps of each:

Y: Arms overhead at 45 degrees, thumbs up. Lift by squeezing shoulder blades.

T: Arms straight out to sides. Lift by squeezing shoulder blades.

W: Elbows bent 90 degrees, upper arms at 45 degrees. Rotate arms up while squeezing shoulder blades.

External Rotation

Strengthens the rotator cuff external rotators, which are often weak with rounded shoulders.

How to do it:

1. Hold a light dumbbell or band
2. Keep your elbow at your side, bent 90 degrees
3. Rotate your forearm outward, keeping elbow pinned
4. Return with control

Do: 12-15 reps each arm, 2-3 sets

You can also do this lying on your side with a light dumbbell.

Thoracic Extensions

A stiff upper back contributes to rounded shoulders. Mobilize it.

How to do it:

1. Sit in a chair with your hands behind your head
2. Arch back over the chair, extending through your mid-back
3. Don’t let your lower back arch—movement comes from upper back
4. Hold 2-3 seconds, return
5. Repeat 10-15 times

For more core work that supports posture, see core exercises for posture.

Sample Routine for Rounded Shoulders

Do this 10-minute routine daily:

For a complete posture routine, see our 10-minute posture workout.

Daily Habits for Better Shoulder Position

Fix your workstation

Your monitor should be directly in front of you at eye level. If you’re reaching forward for your keyboard or mouse, they’re too far away. This setup reduces the tendency to hunch forward.

See desk posture exercises for complete ergonomic guidance.

Balance your training

If you do strength training, make sure you’re doing as much pulling as pushing. Most people do plenty of bench press and push-ups but neglect rows and pull-ups. This creates the exact imbalance that causes rounded shoulders.

For every pushing exercise, do an equal amount of pulling. Rows, pull-ups, face pulls, reverse flies.

Set reminders

Throughout the day, check your shoulder position. Set random phone alarms. When they go off, roll your shoulders back and down. The more awareness you build, the more often you’ll self-correct.

Sleep position

Sleeping on your side can contribute to rounded shoulders if your arm collapses forward. Place a pillow in front of you to rest your arm on, keeping your shoulder from rolling forward.

Learn more in sleeping positions for posture.

How Long to Fix Rounded Shoulders?

With daily exercises and habit changes:

Week 2-4: Stretches feel easier. You may notice less upper back tension.

Week 4-6: Visible improvement in shoulder position. Wall slides become easier.

Week 6-12: Shoulders naturally rest further back. Good posture requires less effort.

Consistency matters more than intensity. Daily work for 10 minutes beats occasional hour-long sessions.

For more on timelines, see how long to fix bad posture.

When to See a Professional

Most rounded shoulders respond well to exercises. But see a healthcare provider if you have:

• Shoulder pain with overhead movements
• Pain that radiates down your arm
• Significant weakness
• Numbness or tingling
• Shoulder clicking or catching

These could indicate rotator cuff issues, impingement, or other conditions that need proper assessment.

The Key: Consistency

Your shoulders didn’t round overnight, and they won’t straighten overnight. The muscles adapted to your habitual positions over years. They’ll adapt back with consistent, targeted work.

Start with the doorway stretch and band pull-aparts—these give the most bang for your time. Add the other exercises as you build the habit.

Your body wants to be in balance. Give it the right inputs, and it’ll get there.

For a quick chest-opening routine you can do anytime, try this Open Chest Refresh workout with wall stretches and pec releases specifically designed to counteract rounded shoulders.

Related articles:

• How to Fix Bad Posture: Complete Guide
• Forward Head Posture: Exercises to Fix It
• Upper Back Exercises for Posture
• 10-Minute Posture Workout

References

The Posture Workout app includes targeted routines for rounded shoulders. Download it free →