Rounded shoulders is a common postural problem caused by tight chest muscles and weak upper back and rear shoulder muscles. This problem can be easily corrected through stretching and corrective exercises. If you have this problem you should work to remember to check your posture throughout the day and pull your shoulders back.
Stretching Exercise for the Chest
An easy way to stretch your chest is to stand sideways about a foot away from a wall and to place your right palm against a wall. Turn your hand so it is held horizontally with your fingers pointing behind you. Twist your body to the left and feel a stretch throughout your right shoulder and pec. Hold for 30 seconds or more and breathe deeply. Turn around and stretch your other side.
You can also interlace your fingers behind your back with your arms straight and pull your shoulders back to stretch your chest. Hold this for 30 seconds or more as well.
Stretch daily, preferably two to three times throughout the day. Only stretch to a point of discomfort at most, never pain.
Reverse Flye
The reverse flye is an exercise commonly done with dumbbells. It strengthens the rear delts and upper back. This exercise involves lifting light weights while pulling your shoulders back so it will make it easier for your to hold your shoulders back with good posture all the time. Sit on a bench, chair, or stability ball and bend over toward the floor. Keep your back straight. Hold a dumbbell in each hand. Three or five pounds might be good but adjust the weight to find the correct weight that will fatigue you on your last rep. Bend your elbows slightly and hold your palms together in front of your shins and below your knees. Exhale and lift your arms up and to your sides while keeping your arms mostly straight with the same slight bend in the elbows. Pull your shoulder blades together. Exhale as your lift your arms. Inhale and bring your arms back into the starting position in front of the shins. Do two sets of 12 to 20 reps.
Upright Rows
The upright row exercise strengthens your upper back and shoulders. It can be done with a barbell, resistance cable, or dumbbells. Dumbbells are best because the weight can be modified by a pound at a time and each arm has to work independently. Stand up straight with your hips tucked under you and your ab muscles tight. Bend your knees slightly and point your toes forward. Hold a dumbbell in each hand in front of your body at waist height. Exhale and lift the dumbbells up the center of your body as your elbows lift out to the sides. Lift the dumbbells to shoulder height and pull your shoulder blades together as you do so. Inhale as you lower the dumbbells back in front of your waist. Do two sets of 12 to 20 reps. Choose a weight that will fatigue your muscles on the last rep. Start with 5 to 10 lb. dumbbells and modify up or down from there.
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