If you’ve noticed that your shoulders and upper back are rounding forward, don’t fret. It’s a common issue with some simple solutions.
“Rounded shoulders and back are common, especially if you tend to hunch over a computer for hours a day or spend a lot of time driving,” notes Gino Caccavale, Hers technical adviser. In addition to focusing on your posture throughout the day, Caccavale recommends the following stretches and strength exercises to help your shoulders stay balanced.
The 4 Best Exercises to Combat a Rounded Back and Shoulders
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Edgar Artiga
Inverted Pullup
Place the smith machine bar at mid-to-low height. Get under the bar with your legs extended, holding the bar with a wide grip. Pull your upper chest toward the bar, keeping elbows wide and your back, legs, and torso straight. Immediately do wide pushups (3×15–20 reps).
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Wide Pushup
Begin in full pushup position. Placing hands on yoga blocks will give the chest and shoulders a deep stretch. Bend elbows 90°, lowering chest toward floor. Push back to start and repeat (3×15–20 reps).
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Wall Slide Press
Stand with back against a wall, elbows bent 90°, knuckles touching the wall. Without taking forearms off the wall, press arms upward until thumbs touch overhead, keeping fingers together. Lower back to 90°, and repeat (3×15 slow reps).
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Thoracic Release
Lie face-up on top of a foam roller positioned horizontally under midback. Place hands behind neck, keeping glutes on floor. Stretch back until head touches floor; hold 10 seconds, then roll back up. Move roller about 4″ up spine and repeat (2×10 reps).
Place the smith machine bar at mid-to-low height. Get under the bar with your legs extended, holding the bar with a wide grip. Pull your upper chest toward the bar, keeping elbows wide and your back, legs, and torso straight. Immediately do wide pushups (3×15–20 reps).
Wide Pushup
Begin in full pushup position. Placing hands on yoga blocks will give the chest and shoulders a deep stretch. Bend elbows 90°, lowering chest toward floor. Push back to start and repeat (3×15–20 reps).
Wall Slide Press
Stand with back against a wall, elbows bent 90°, knuckles touching the wall. Without taking forearms off the wall, press arms upward until thumbs touch overhead, keeping fingers together. Lower back to 90°, and repeat (3×15 slow reps).
Thoracic Release
Lie face-up on top of a foam roller positioned horizontally under midback. Place hands behind neck, keeping glutes on floor. Stretch back until head touches floor; hold 10 seconds, then roll back up. Move roller about 4″ up spine and repeat (2×10 reps).
