How to Improve Rounded Shoulder Posture

Written by walter davis
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Spending hours at a desk hunched over a computer makes it hard to keep good posture. Rounded shoulders occur when the body begins to naturally hunch or slouch over. Shoulders move inward, a curve forms at the back and spine, and the abdomen protrudes. A rounded shoulder slouch is not attractive. It can be fixed by good office ergonomics and a variety of simple stretching exercises.

Skill level:
Moderately Easy

Things you need

  • Chair

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  1. 1

    Keep good office ergonomics when working at a computer. Keep your back upright and aligned and do not slouch forward. Position the computer in front of you so the top of the monitor is 2 to 3 inches below eye level when seated, suggests the University of South Carolina environmental health and safety guidelines.

  2. 2

    Avoid awkward postures. When sitting, keep your back straight and firmly against the back of the chair to avoid hunching over. Remind yourself to relax the shoulder muscles. Keep your arms by your side and work within your reach.

  3. 3

    Stand parallel to a wall. Press your shoulder blades lightly against the wall. Keep the small curve to your back. Hold your chin up so it is parallel to the floor. Hold for 10 seconds and slowly inhale and exhale. Repeat as necessary.

  4. 4

    Sit straight up in a chair with your back parallel to the back of the chair. Look forward and extend arms straight out. Keep the abdominal muscles tight and tucked in; do not slouch or allow your stomach to protrude. Move your chin down to the chest and contract the abdominal muscles; slowly exhale. While exhaling, slowly lift your chin up and look forward.

  5. 5

    Sit on the edge of a chair and keep your feet slightly in front of the knees. Maintain a straight back and keep your shoulders upright, not rolled forward. Slowly stand up while maintaining your back in the erect position and then sit down. Do no put your full weight on the chair when sitting. Continue the exercise in groups of three sets of 10 repetitions.

  6. 6

    Sit in a chair and relax your shoulder blades. Keep your hands on thighs and slowly move your shoulder blades inward, toward your back. As you move the shoulder blades in, the chest will naturally protrude. Focus on slowly performing the exercise.

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