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Corrective Stretches for Forward Shoulders

Forward shoulders, also known as rounded shoulders, and forward head and shoulder posture, is a common condition where the head and shoulders are angled forward, the chin sticks out, and the shoulders are hunched over. In people with desk jobs, leaning forward to look at text or a computer screen in a slouched position can be the cause of rounded shoulders. Athletes and sports enthusiasts can suffer from this condition because of repeated physical activities, such as swimming and weightlifting, that stress chest muscles more than back muscles. This condition is known as upper-cross syndrome by physical therapists, and it can be corrected with a variety of stretches.

  1. Stretches in the Workplace

    • Stretch often to correct your forward shoulders at work. "Men's Health" magazine recommends getting up from your desk every hour or so and doing a set of 10, three-second shoulder retractions. To perform the stretch, stand up straight, moving your shoulders back as you push your shoulder blades together, keeping your head, shoulders and pelvis in a straight line. Doing this exercise regularly throughout the work day will improve your posture and help correct your forward shoulders.

    Doorway Stretch

    • Stand in a doorway with your arms at your sides. Grip the sides of the doorway at about hip level. Lean forward for two to five minutes at a time to stretch your fascia, the fibrous tissue in the chest and abdominal areas. Repeat this daily. This stretch is important because in individuals with forward shoulders, the fibrous tissue in these areas has usually been shortened over time and needs to be corrected through stretching.

    Floor Stretches

    • There are two floor stretches that will improve rounded shoulders. Properly execute the shoulder-abductor stretch by lying flat on your back with bent knees and arms extended straight above you. Slowly lower your arms to the floor on either side of your head, keeping them straight. Hold this for for 20 seconds. Do two sets of 12 repetitions.

      To do the kneeling lat stretch, get down on your hands and knees. With your head only a few inches away from a Swiss ball, reach out and extend one arm on the ball. Move the arm on the ball forward until you feel a slight tension in your shoulder. Hold for 20 seconds then move it inward in a diagonal until you feel a slight stretch. Repeat with the opposite arm. Do two sets of 12 repetitions.

    Wall Stretch

    • Do wall arm stretches, or "peel" stretches, to help correct your forward shoulders. Stand facing a wall and place your arm against it, your fingers and arm perpendicular to your body. Keep your shoulder and arm tight against the wall, rotate your body towards the wall behind you by moving your feet. When you feel a stretch in your chest muscles, hold the position for 20 seconds. Do the opposite side. When you can do the exercise at a right angle to the wall, move your arm up gradually to increase your flexibility. Do two sets of 12 repetitions.

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