Correcting Rounded Shoulders
Rounded shoulders, also known as upper cross syndrome, is normally caused by sitting at a computer desk all day. But with these 3 easy steps, you can start correcting rounded shoulders today. Click the image below to watch the exercise demonstrations , or, keep reading to learn more...
Step 1: Prevention
Most of us get rounded shoulders from sitting at a computer desk all day. So while you are sitting, make sure you sit up straight and don't slouch. Another tip is to stand up every hour for at least 5-10 minutes. If you have enough time, you can even go for a walk. Going for a walk will get your blood flowing, burn a few calories, and may even relieve some stress. Click the link to get more Tips on Relieving Stress and Anxiety.
Practicing good posture all day, every day, will get you closer to correcting your rounded shoulders.
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Step 2: Strengthen Your Back
Sitting at a computer desk with slouched shoulders causes a weak back. So in order to correct your rounded shoulders, you will need to strengthen your back muscles. You just need to pick 2 or more exercises that will strengthen your mid back. One exercise you can do to strengthen your mid back is TRX high rows (pictured below). TRX Bands are a great tool you can carry with you just about anywhere. In fact, you can click the link to read more about the Benefits of TRX Bands.
Another great exercise to strengthen your mid-back is reverse pec deck. You can usually find this machine at the gym. An alternative to reverse pec deck is bent laterals. You can perform this with dumbbells at the gym or at home. You can find both of these exercises in our SHOULDER WORKOUTS video. Click the image below to watch the video. Or, click this link to read more about working out your anterior deltoids, middle deltoids, and posterior deltoids.
In addition, you can perform seated rows to strengthen your back. If you keep your elbows down, you will target your lats more than your mid back; but, if you keep your upper arms perpendicular to your torso, the primary movers will be the mid back and the rear deltoids. Click the image below to watch exercise demonstrations. Or, click this link to read more about the benefits of the seated row.
Step 3: Stretch your Chest Muscles
The next step involves stretching your chest muscles. Rounded shoulders is caused by tight chest muscles and weak back muscles. The easiest stretching involves twisting your torso with your arm anchored against a stationary object. Place your hand on a wall or machine about shoulder height. Then twist your upper torso so you feel the stretch through your shoulder and into your chest (pictured below).
Repeat 2 to 3 times on each side. You will get many benefits from stretching. In fact, click the link to read more about the Benefits of Stretching.
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Summary
We all want a healthy posture. If you follow the three steps above, you will be well on your way to fixing your rounded shoulders. It may not be an overnight fix, but after a few weeks, you'll start to see and feel the results. Plus, working out will also boost your metabolism. If you need more tips on boosting your metabolism, click the image below. Happy health and happy training!
Written By
RA Escobar, PFTA instructor and personal trainer