5 Shoulder Exercises That’ll Remedy Rounded Shoulders Fast

Rounded shoulders are a common issue, especially for those who spend long hours in front of a computer or hunched over a desk. Poor posture can lead to discomfort, pain, and a lack of confidence. Fortunately, there are effective exercises that can help correct this problem. In this article, we’ll explore five shoulder exercises that will help remedy rounded shoulders quickly and efficiently.

1. Reverse Fly

The reverse fly is an excellent exercise that targets the posterior deltoids and upper back muscles, helping to pull your shoulders back into alignment.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Bend your knees slightly and hinge at the hips, keeping your back straight.
With a slight bend in your elbows, lift the weights out to the sides until your arms are parallel with the floor.
Slowly lower the weights back to the starting position.
Repeat for 3 sets of 12-15 reps.

2. Shoulder Blade Squeeze

This exercise is simple yet highly effective for improving posture by strengthening the muscles between your shoulder blades.

Sit or stand with your back straight and shoulders relaxed.
Squeeze your shoulder blades together as if you’re trying to hold a pencil between them.
Hold the squeeze for 5-10 seconds, then release.
Repeat for 3 sets of 10-12 reps.

3. Wall Angels

Wall angels are great for increasing shoulder mobility and correcting posture by strengthening the upper back and shoulder muscles.

Stand with your back against a wall, feet about 6 inches away from it.
Press your lower back, upper back, and head against the wall.
Raise your arms to form a 90-degree angle and press them against the wall.
Slowly move your arms up and down, maintaining constant contact with the wall.
Repeat for 3 sets of 10-12 reps.

4. Doorway Stretch

The doorway stretch helps to open up the chest and shoulders, counteracting the effects of hunching.

Stand in a doorway and place your hands on the doorframe at shoulder height.
Step one foot forward, feeling a stretch in your chest and shoulders.
Hold the stretch for 20-30 seconds, then switch sides.
Repeat for 3 sets on each side.

5. Plank to Downward Dog

This dynamic exercise not only strengthens the shoulders and upper back but also stretches the chest and improves overall posture.

Start in a plank position with your hands directly under your shoulders.
Push your hips up and back, forming an inverted V shape.
Hold the downward dog position for a few seconds, then return to plank.
Repeat for 3 sets of 10-12 reps.

FAQ

1. How often should I do these exercises?

For best results, perform these exercises 3-4 times a week. Consistency is key to seeing improvements in your posture.

2. How long will it take to see results?

With regular practice, you may start to notice improvements in your posture within a few weeks. However, the time frame can vary depending on the severity of your rounded shoulders and your overall fitness level.

3. Can these exercises be done at home?

Yes, all of these exercises can be performed at home with minimal equipment. A pair of dumbbells and a sturdy wall are all you need.

4. Are these exercises suitable for beginners?

Absolutely! These exercises are designed to be accessible for people of all fitness levels. Start with lighter weights and gradually increase as you get stronger.

5. Can these exercises help with shoulder pain?

While these exercises can help improve posture and reduce discomfort related to rounded shoulders, it’s important to consult with a healthcare professional if you’re experiencing significant shoulder pain.