Skip Nav

Stretches For Rounded Shoulders

Take 2: Reset Your Posture With These Shoulder-Opening Stretches

Source: Thinkstock

Chances are, if you're sitting at a desk, you're hunching. Rounded shoulders and back are symptoms of all those hours spent sitting in a chair. While the long-term solution to the problem is to create an ergonomic desk environment, for immediate relief of tension and strain, take two minutes to do these quick stretches now to realign your shoulders, straighten up, and feel better fast.

Behind-the-Back Stretch

Photo: Jenny Sugar

While you do this stretch, focus on squeezing your shoulder blades together to open your shoulders.

  • Stand and reach both hands behind you, below your back.
  • Hold your left wrist with your right hand and use your right hand to gently pull and straighten your left arm away from you.
  • Move your head to your right side to give your neck a stretch. Hold for 30 seconds and switch.

Read on for one more one-minute stretch to do in your office.

Wall Push

Photo: Anna Roberts

Taking a break from your desk is good for your body as well as your mind. After your break, find a wall or doorway and do this stretch before you settle back in.

  • Stand with one leg in front of the other. Place elbows on wall or doorframe below shoulder height.
  • Push your shoulder blades down and back as if trying to squeeze them together, keeping your abs engaged and rib cage closed in.
  • Slowly bend the front knee, stretching forward to target the shoulder and scapula.
  • Increase the intensity by massaging the muscle tissue in the front of the chest, right below the shoulder.
  • Hold 30 seconds, release, switch sides or change legs, and repeat one more set.

Check out more shoulder and neck stretches you can do if you have more time.

Latest Fitness