9 Techniques to Correct Rounded Shoulders and Relieve Discomfort

In today's world, maintaining good posture is more challenging than ever. Whether it's slumping at your desk, bending over your phone, or sinking into your couch, poor posture can easily become a habit. Over time, these habits can lead to discomfort, such as rounded shoulders, which may bring about upper back, neck, and shoulder tightness (along with that pesky neck hump), or even 'tech neck' from constant phone use.

If you notice that your shoulders are slouching or caving inward when you stand, don't worry—it’s something that can be fixed. With some dedication, stretches, and a focus on correcting your posture, rounded shoulders can be improved. Here's advice from two physical therapists and an orthopedic doctor on how to address and eliminate this issue.

What Leads to Rounded Shoulders?

This condition occurs when the shoulders 'fall forward,' or when the resting position of the shoulders deviates from the body's natural alignment. Also called kyphosis, or spinal rounding, rounded shoulders can result from several factors, such as poor posture, changes in the structure of bones and muscles, and genetics, according to Kellie K. Middleton, MD, MPH, an orthopedic surgeon based in Atlanta.

Dr. Middleton explains, 'The most common cause of rounded shoulders is muscle imbalances around the shoulder joint. This includes tightness in the chest muscles and weakness in the back muscles, which causes the spine to slouch forward.' Many of these imbalances are a consequence of poor posture, work demands, and intense sports or exercise routines.

Another factor contributing to rounded shoulders is 'text neck' or 'tech neck' from constantly looking down at your phone. 'Terms like “text neck” have become common in healthcare,' notes Denise Smith, PT, CMPT, a certified physical therapist. 'We're seeing more and more students and office workers clinically presenting with forward head posture and rounded shoulders.'

'This issue worsened significantly during the COVID-19 pandemic when many worked or studied from home,' says Smith. 'We saw a surge in neck and shoulder pain from people working from home in poorly set-up spaces. The amount of sitting we're doing is harming our spinal health,' she adds. The amount of sitting that’s occurring is detrimental to our spinal health.

How to Correct Rounded Shoulders

While genetics can influence the development of rounded shoulders, Smith explains that most experts attribute the primary causes and prevention opportunities to environmental factors, such as excessive phone use and poor sitting posture throughout the day.

'Certain muscle groups, including your upper traps, levator scapulae, pectoralis muscles, and latissimus dorsi, are essential supports that tighten due to extended time spent on electronic devices,' she says. The good news is that 'these muscles can be stretched, reducing headaches, jaw discomfort, shoulder tension, and back pain.'

'The best approach to 'unrounding' your shoulders involves stretching and strengthening exercises, along with postural correction,' Middleton agrees. Below are the top strategies, stretches, and exercises recommended by our experts to help alleviate pain, discomfort, or posture-related issues caused by rounded shoulders.

1. Keep your head aligned.

To begin, Smith offers a straightforward tip: 'Look up.' This means avoiding prolonged periods of looking down at your phone, computer, or other devices. Instead, make a habit of keeping your devices at eye level whenever possible. 'To counteract the strain of looking down, try looking up for five seconds, doing five repetitions every 30 minutes,' she advises. If done consistently, Smith believes this could become a lasting habit that you can incorporate into your daily work or school routine.

2. Focus on maintaining proper posture.

Good posture is more than just standing upright, which might improve spinal alignment but won't necessarily address the shoulders, according to Mallory Behenna, PT, DPT, a physical therapist at Brooks Rehabilitation in Jacksonville, Florida. 'To effectively correct rounded shoulders, we need to reposition the shoulder blades on the rib cage,' she explains. 'The key is to gently roll the shoulders up, back, and down, squeezing the lower angles of the shoulder blades lightly together, without raising the chest or sternum.' This movement shifts the shoulder blades from the sides of the rib cage, allowing them to rest flat against the ribs and activate the muscles that support their position.

'Once the shoulder blades are properly positioned, it's important to work on keeping them in place,' Behenna adds. 'This involves a comprehensive approach that includes not only stretching and strengthening but also retraining the brain.'

3. Reprogram your brain to maintain the correct posture.

"Repositioning the shoulder blades on the rib cage will feel unfamiliar initially," Behenna explains. "However, the brain is incredibly adaptable and can be retrained to settle into the more efficient, 'normal' position. The more you practice, the more natural it will feel." Behenna suggests setting an hourly phone reminder while working at a desk. This prompt serves as a reminder to adjust the shoulder blades and maintain that more efficient posture while working.

Another exercise Behenna recommends is to repeatedly perform the shoulder blade repositioning movement—gently shrugging the shoulders up, back, and down, then holding the position for 5 seconds. To enhance muscle activation, bend the elbows, keeping them close to the body with palms facing up, and then separate the hands until the lower shoulder blades feel a squeeze. Do 2 sets of 30 repetitions, holding for 3-5 seconds each time.

"With time, as the body becomes accustomed to this more neutral position and experiences reduced stress in other areas, it will start to feel more natural," Behenna says. "Eventually, you'll find yourself sitting in this neutral posture without having to consciously think about it."

4. Activate your shoulder blade muscles regularly.

When your shoulders round forward, it often indicates (or worsens) weakness and/or underuse of the upper back and posterior shoulder muscles, signaling that your body mechanics are out of alignment. You can begin correcting this by engaging and strengthening the small muscles in the upper back with subtle exercises like I’s, T’s, W’s, and Y’s (learn more about that specific routine).

Middleton shares her top two methods for activating the shoulder blades and countering rounded shoulders.

Wall angels. 'Stand with your back against a wall, feet hip-width apart, and ensure your head, upper back, and tailbone are in contact with the wall,' she explains. 'Lift your arms to shoulder height as though you're making a snow angel, ensuring your elbows and wrists align with your shoulders. Squeeze your shoulder blades together (without pushing your chest forward) as you slide your arms down the wall until they're at hip level. Repeat 15 times.' Remember to maintain contact with the wall throughout the exercise.

Shoulder-blade squeeze. 'Stand tall with your feet hip-width apart. Lengthen your spine and then, keeping your chest from arching or ribs from flaring, draw your shoulder blades towards each other, squeezing them downward and inward, as though trying to make them touch,' Middleton instructs. 'Hold for five seconds, then release. Do 10 repetitions.'

5. Try a doorway chest-opening stretch.

You can use any doorway for this stretch, as recommended by Behenna: Stand in a doorway with your forearms placed on the doorframe at a 90-degree angle from your body, keeping your hands flat. Gently step forward until you feel a comfortable stretch across your chest. Hold for 10-15 seconds, repeating 10 times. You can do both arms at once or one at a time.

6. Strengthen your core.

Building core strength can play a crucial role in correcting rounded shoulders, but Smith emphasizes the importance of understanding what your core actually is. 'Your core isn't just your abs,' she clarifies. 'It includes any muscle between your shoulders and knees.' Without strength in these muscles, your head and shoulders lack the necessary support, which can make rounded shoulders more likely.

To counteract this, Smith recommends exercises such as planks, squats, lunges, and push-ups—multi-muscle exercises that effectively build core strength. The great thing about these movements, Smith points out, is that they require no special equipment or gym membership to perform.

7. Set up an ergonomic desk space.

Your desk setup can easily contribute to the development of rounded shoulders. However, incorporating some ergonomic principles can help prevent and reduce discomfort, according to Smith. Start by positioning your computer or monitor at eye level or about 2 to 3 inches below the top of the screen. The screen should be about an arm’s length away, and your elbows should be bent at roughly a 90-degree angle. Ensure there’s enough space under your desk for your knees, thighs, and feet, all of which should also be at approximately 90-degree angles. Your feet should rest flat on the floor or on a footrest.

To further prevent or reverse rounded shoulders, Smith advises incorporating movement into your workspace. 'This could mean standing while working or using an exercise ball,' she suggests. 'Exercise balls encourage your hips and shoulders to align better, plus they're enjoyable to sit on.'

Alternatively, try doing these upper-back and neck stretches during the day to ease tightness and reduce tension.

8. Sleep on a contoured pillow.

Our posture doesn’t just affect us while we’re awake; it also impacts us during the night. If rounded shoulders are a concern, Smith recommends sleeping on a contoured pillow that supports proper neck curvature. 'These pillows typically feature one to two humps to help restore your neck's natural reverse-C shape,' she explains. Here's how to choose the right pillow for you.

9. Use a foam roller.

Foam rollers are popular among athletes and the general public for their ability to relieve tension. If you're struggling with rounded shoulders, Smith recommends using a foam roller regularly to massage and mobilize your mid- and upper-back regions. 'Not only does it feel great on your shoulders, neck, chest, and lower back, but it also helps counteract the negative effects of sitting,' she explains.