Struggling with rounded shoulders? You’re not alone. Rounded shoulders are a common posture problem, especially if you sit at a desk or look down at your phone all day. The good news? You can start to fix it with just a few simple stretches. In this post, you’ll learn the top 3 stretches for rounded shoulders that can help improve your posture, reduce tension, and make you feel more upright and confident. These moves are easy to do at home—and they only take a few minutes a day.
Let’s get started and unlock better posture, one stretch at a time.
Table of Contents
🚨 Looking for more information about improving your posture? Check out our How Poor Posture Leads to Back & Neck Pain (And How to Fix It) or other related posts throughout this site.
🏁 Why Rounded Shoulders Happen
Rounded shoulders happen when your upper back and chest muscles get tight and your postural muscles become weak. This pulls your shoulders forward, creating poor alignment and often neck or upper back pain.
Common Causes:
- ✔️Sitting for long hours
- ✔️Poor desk posture
- ✔️Looking down at screens
- ✔️Weak back and core muscles
🧾 What You Need Before You Start
You don’t need any fancy equipment—just a wall, a mat or soft floor, foam roller, and a resistance band (optional for one stretch). Wear comfortable clothes and breathe deeply through each movement.
🛠️ Recommended Tools for Posture Fix
| Product | Why You Need It | Shop Now |
|---|---|---|
| Yoga Mat | Provides comfort and support during stretches | Buy on Amazon → |
| Resistance Bands | Helps activate postural muscles gently | Buy on Amazon → |
| Foam Roller | Improves upper back mobility and posture support | Buy on Amazon → |
🏋️ Top 3 Stretches for Rounded Shoulders (Posture Fix)
Here are the top 3 stretches for rounded shoulders you can start using today to improve posture, reduce muscle tightness, and feel more upright:
Wall Angels
🚨Best For: Opening tight chest muscles and activating upper back muscles
How to Do It:
- Stand with your back flat against a wall. Feet about 6 inches away.
- Press your lower back, shoulders, and head against the wall.
- Raise your arms like a goalpost, elbows bent at 90 degrees.
- Slowly slide your arms up, then back down—like making a snow angel.
- Keep your arms and hands touching the wall the whole time.
✅ Why It Works: Wall angels stretch your chest while strengthening the muscles that keep your shoulders back.
Chest Stretch in a Doorway
🚨Best For: Releasing tight chest and shoulder muscles
How to Do It:
- Stand in a doorway.
- Place your hands and forearms against the door frame, elbows at shoulder height.
- Step one foot forward until you feel a gentle stretch across your chest.
- Hold and breathe deeply.
✅ Why It Works: This opens the front of your shoulders and counteracts the hunch caused by long hours of sitting.
Thoracic Extension on Foam Roller
🚨Best For: Mobilizing the upper back and improving shoulder position
How to Do It:
- Lie on your back with a foam roller placed across your upper back (under your shoulder blades).
- Support your head with your hands.
- Slowly arch back over the roller, then return to the starting position.
- Repeat 5–10 reps.
✅ Why It Works: This stretch targets the thoracic spine, which often becomes stiff and contributes to rounded posture.
💡 Tips: How to Improve Upright Posture Throughout the Day
Stretching is just the start. To truly fix rounded shoulders, you also need to build better posture habits in your everyday life. Here are some simple, effective tips:
💼At Work: Set Up an Ergonomic Desk
- Keep your monitor at eye level.
- Sit all the way back in your chair with feet flat on the floor.
- Use a lumbar support or rolled towel for your lower back.
- Take posture breaks every 30–60 minutes to stand and stretch.
📱When Texting: Bring the Phone Up
- Avoid hunching your neck to look down at your phone.
- Hold your phone at chest or eye level.
- Use voice-to-text or take breaks to reduce neck strain.
🧘 While Sitting: Stay Engaged
- Try a posture support cushion or stability ball chair.
- Don’t slouch or lean forward for long periods.
- Keep shoulders relaxed and slightly pulled back.
🏆 Bonus: Add Movement Daily
Stretches for rounded shoulders work best when paired with better posture habits. Try to:
- ✅Get up and move every 30–60 minutes
- ✅Strengthen your back and core muscles
- ✅Adjust your workspace to support better alignment
🧠 Final Thoughts
Consistently practicing these stretches for rounded shoulders can quickly improve posture and reduce upper back tension. Start with beginner-friendly stretches to correct shoulder posture and make them part of your daily posture routine to fix rounded shoulders naturally. Even a few minutes a day can help you stand taller, move easier, and feel more confident.
📢 Want more posture tips and rehab tools? Explore our recommended products and build your home posture improvement kit today!
