How to Fix Rounded Shoulders: Best Stretches and Exercises
Rounded shoulders might sound like just another posture quirk, but they’re one of the most common imbalances affecting athletes, desk workers, and everyday movers alike. Left unchecked, this issue doesn’t just impact appearance—it can compromise breathing, limit strength, and fuel chronic pain in the neck, shoulders, and upper back.
Due to over a decade of grappling and not enough stretching and work on muscle imbalances, I suffered from very bad rounded shoulders for years. It got so bad that I would wake up with aching pain between my shoulders. This is a common epidemic for many people that is not limited to grapplers.
The good news? Rounded shoulders are highly correctable. By understanding what causes this postural deviation, learning how to identify it, and following proven exercises and stretches, you can restore mobility, reduce discomfort, and unlock better performance across all aspects of fitness and life.
This guide covers everything you need to know about rounded shoulders: what they are, why they happen, how to fix them, and how to keep them from coming back.
What are rounded shoulders?
Definition
Rounded shoulders, also known as forward shoulder posture (FSP) or protracted shoulders, occur when the acromion processes (the bony tips of the shoulder blades) sit forward relative to the ears when viewed from the side. The scapulae are typically protracted, internally rotated, anteriorly tilted, and elevated, sometimes with winging.
Anatomical context
The scapula is a semi-floating bone attached to the skeleton only by muscles and two small joints at the collarbone. This freedom allows huge mobility but also creates instability—making rounded shoulders a common deviation.
Clinical assessment
They’re diagnosed when the acromion sits more than 2.5 cm off the table in a lying test, or when standing thumbs point toward each other instead of forward.
Historical background
Rounded shoulders were first described as part of Janda’s “Upper Cross Syndrome”—a pattern of tight chest/neck muscles and weak back/neck flexors. The rise of technology use and sedentary lifestyles has only made this issue more common.
Movement philosophy
Fixing rounded shoulders isn’t about “standing up straight.” True correction requires rebalancing tight and weak muscles, improving joint mobility, and retraining movement patterns.
How do rounded shoulders affect the body?
Rounded shoulders result from a tug-of-war between overactive, tight muscles and underactive, weak ones. Here is the full breakdown of the muscles affected, as per this 2003 surface-EMG analysis.
Tight muscles
Pectoralis major/minor: Shortened from prolonged forward positioning
Subscapularis: Internal rotation driver
Levator scapulae: Elevates scapula
Upper trapezius: Overactive to compensate for weak deep neck flexors
Weak muscles
Rhomboids: Scapular retraction
Middle/lower trapezius: Pull shoulder blades back and down
Serratus anterior: Stabilizes scapula
Deep neck flexors: Maintain cervical alignment
External rotators: Counteract internal rotation
Biomechanical effects
Altered scapular kinematics with excessive protraction and tilt
Increased thoracic kyphosis and forward head posture
Reduced serratus anterior activity, upper trap dominance
Restricted breathing capacity and chest wall expansion per this study
What will fixing rounded shoulders do?
Correcting rounded shoulders creates benefits that extend well beyond posture.
Mobility benefits
Restores overhead reach and rotation
Improves thoracic extension
Reduces forward head posture
Enhances rib cage expansion and breathing
Strength benefits
Boosts postural endurance
Improves joint stability and lifting mechanics
Builds better upper body-core integration
Athletic crossover
Improves mechanics for swimming, climbing, tennis, and martial arts
Increases stability in contact sports
Enhances efficiency in endurance sports and strength training
Mental and social benefits
Linked to greater confidence and reduced anxiety
Improves professional presence and first impressions
Reduces pain and boosts proprioception
How to test for rounded shoulders
Thumb test
Stand naturally with arms at your sides. If thumbs point toward each other instead of forward, shoulders are rounded.
Supine test
Lie flat on your back. If the acromion sits more than 2.5 cm above the table, rounded shoulders are present.
Postural grid
Photographs or plumb line comparisons can show if shoulders sit forward of the ears.
Best exercises to fix rounded shoulders
Stretches for rounded shoulders
Doorway chest stretch
Place forearms on doorway at 90 degrees
Step forward until chest stretch is felt
Hold 30 seconds, repeat 3 times, 2-3x daily
Cues: Keep shoulders down, avoid forward head.
Strengthening exercises
Band pull-aparts
Pull band apart while externally rotating hands
Focus on 20 single perfect reps
Cue: “Shoulders down and back”
Wall angels
Slide arms up wall from “W” position
Maintain wall contact throughout
Prone I-T-Y
Lie face down, raise arms in I, T, Y shapes
Hold each 2 seconds, repeat 10 times
Scapular wall slides
Press arms flat on wall, slide upward, maintaining contact (This is a personal favorite of mine)
Programming and variations for rounded shoulders
Getting healthy shoulders will take time and consistency. It’s best broken up into beginner, intermediate, and advanced phases:
Beginner Protocol
Stretches daily, strength 3x/week
1-2 sets, 8-12 reps
Intermediate
5-6x/week with progressive loading
2-3 sets, 12-15 reps
Advanced
Integrated into full training
Progressions: bodyweight → bands → cables → free weights
Common mistakes when trying to fix rounded shoulders
Shrugging shoulders → Keep them down and back
Incomplete range → Focus on end ranges
Forward head compensation → Use chin tucks
Rushing reps → Prioritize quality over quantity
Avoid overstretching, progressing too fast, or forcing painful ranges. Go slow and focus on mind-muscle connection with your upper back and shoulders.
Who is best suited for rounded shoulder fixes?
Best Candidates
Desk workers, athletes, students, older adults
Anyone with neck/shoulder pain or overhead limitations
Who Shouldn’t
People with acute injuries, severe pain, or nerve symptoms
Those post-surgery without clearance
Is it worth it to fix rounded shoulders?
Rounded shoulders may be common, but they’re not permanent. By blending stretches, strengthening, and daily awareness, you can restore posture, reduce pain, and improve athletic performance. The payoff isn’t just physical—better breathing, confidence, and presence come with it.
In my experience, the most important intangible factor when working on fixing your shoulder alignment is your mind-muscle connection. You should be able to envision the muscles in your upper back and shoulders firing. These muscles get frozen from misuse, so being able to visualize and “cue” them as you do these stretches and exercises will be very helpful.
Commit to six weeks of consistent practice, track your progress, and focus on function over perfection. You’ll be standing tall and proud in no time, while feeling better than ever.
Frequently asked questions about rounded shoulders
How long does it take to fix rounded shoulders?
-Most people see improvement in 6-12 weeks with consistent daily practice.
Can rounded shoulders affect breathing?
-Yes—studies show up to 20% reduced lung capacity.
Are rounded shoulders permanent if untreated?
-No, but longer neglect makes correction harder.
Should I avoid certain exercises with rounded shoulders?
-Yes—avoid heavy chest pressing without balancing pulling, behind-the-neck moves, and upright rows.
Can sleep position make rounded shoulders worse?
-Yes—stomach sleeping and poor pillow support worsen posture. Back or side sleeping is best.