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ROUNDED SHOULDERS

Shoulders roll forward because the chest and front of the shoulder get tight from prolonged sitting, while the upper back muscles get weak and stop pulling the shoulders back.

Common cause: desk work, typing, looking at a screen. Often comes with forward_head_posture.

Stretch the front​

Doorway chest stretch​

  • Stand in a doorway, place forearms on the frame at 90°
  • Step one foot forward and lean gently through the door
  • Hold 30s, 2 reps

Cross-body shoulder stretch​

  • Bring one arm across your chest, use the other arm to pull it in
  • Hold 20–30s each side

Strengthen the upper back​

Band pull-apart​

  • Hold a resistance band in front with arms straight
  • Pull both ends outward until the band touches your chest
  • 3 sets × 15 reps

Face pulls​

  • Anchor a band at face height, pull toward your forehead with elbows flared out
  • Squeezing at the end of each rep
  • 3 sets × 15 reps

Wall angels​

  • Stand with back flat against a wall, arms in a goalpost shape
  • Slide arms up overhead and back down while keeping contact with the wall
  • 3 sets × 10 reps

Prone Y/T/W​

  • Lie face-down, lift arms into Y, T, and W shapes off the floor
  • Hold each for 2s
  • 2 sets × 8 reps per shape

Cue​

Imagine squeezing a pencil between your shoulder blades — not crunching, just drawing them together and down.

References​