The term rounded shoulders is used to describe a resting shoulder position that has moved forward from the body’s ideal alignment. Rounded shoulders, sometimes known as “mom posture,” are part of overall bad posture, and they can get worse if left untreated. There are a few simple exercises that can help keep the shoulders in their correct position and relieve the stress caused by slumping.

Causes and risk factors

Posture is an example of how a person’s habits can affect their physical body. Conditions such as text neck and rounded shoulders are some of the most common ways poor posture begins. Any activity that causes the body to look down and forward for long periods of time can contribute to slumped shoulders. These positions disrupt how the muscles in the neck, back, and shoulders normally function. It is these muscles that control the way the body maintains its posture throughout the day.

Daily tasks that may contribute to rounded shoulders include:

using a smartphone or tablet

using a computer or laptop

sitting for long periods

driving a vehicle

bending over repeatedly

carrying heavy objects all day

The risks of rounded shoulders include the negative impact they can have on health and appearance.

By inadvertently training the body to be hunched forward over time, the muscles interpret this slumped position as the body’s natural state. This can be very harmful for the body if left untreated.

Increased stress on the shoulder joints can cause pain around the neck and upper back.

It is best to correct rounded shoulders by adjusting the posture as soon as possible.

Diagnosis

Chiropractors and physical therapists may lead a person through a few tests to see if they have rounded shoulders.

The doctor may first look at the person’s resting position while they are standing. A person with slumped shoulders may seem to slouch, even when asked to stand up straight. Their hands are also likely to face behind them, with the thumbs pointed at each other.

A correct standing posture will see the hands facing towards the body with the thumbs facing ahead. This is a simple test, but it will give doctors a good indication of a person’s everyday posture.

Doctors may use a variety of other tests to help them diagnose rounded shoulders and poor posture, in order to recommend the best treatments.

It is always advisable to work directly with a knowledgeable practitioner to treat rounded shoulders.

Stretches and exercises

The good news is that, in most cases, rounded shoulders can be easily fixed or prevented.

Just as the muscles and joints have been trained to hunch forward, they can be retrained to find the correct resting position.

A simple exercise routine can be followed to support correct shoulder position and posture in many people. Dedicating 20-30 minutes a day to these exercises, at least twice a week, can help an individual improve their posture and alleviate any associated symptoms.

It may take time to notice the adjustment to the shoulders, but it is better not to rush or force the body into a position that is not comfortable.

Handclasp

The handclasp stretch is simple and can be done every day. Standing up straight with the hands by their sides, a person reaches their hands behind them to clasp them together.

Gently, they then pull the shoulders back, while taking care not to allow the neck to push forward.

The shoulders should be pulled back until the chest opens and a deep stretch is felt. The position should be held for 30 seconds.

Door chest stretches

Just as the shoulders were stretched, the chest needs to be stretched to keep a person’s posture strong. One simple way to do this involves the use of a doorframe.

Standing straight in front of a doorframe, a person should place one hand on either side of the frame, just above head height.

Moving one foot forward and gently lunging past the frame will stretch the chest and shoulders. Hold this position for 30 seconds.

Shoulder blade squeeze

This basic exercise reminds the body what good posture feels like, and helps build strength throughout the day.

Sitting up tall, a person should move both shoulder blades together, as if trying to hold a tennis ball between them. As they flex, the shoulders should move down and away from the ears.

This position should be held for 10 seconds, and repeated 10 times.

 

The T stretch

The T stretch is best done in the morning, just after waking, or in the night, just before sleeping.

The person lies flat on their back with their feet flat on the floor. Their knees will be bent and facing up.

The arms should be extended out to the sides of the body, palms facing up. When done correctly, there will be a slight stretch in the back and shoulders.

This position can be held for up to 10 minutes each day for the best results.

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