How to Fix Rounded Shoulders

 In Workouts

Do you have an office job and find yourself leaving the day (or week) hunched? If you go untreated this can start to get worse over time and make it hard for you to mobilise your spine and to correct your posture.

These simple 3 exercises will take you around 5 minutes to do. If you do these everyday you should be able to see and feel a difference in around 2 weeks.

  1. Cat Stretch – mobilizing your spine in flexion and extension and working through your vertebrae.
    Tips – On flexion have your head look through your legs
    Tips – On extension stick your bottom out and don’t overarch your neck

    Cat Stretch - Exercises to fix rounded shoulders by Barlates

    Cat Stretch – Exercises to fix rounded shoulders

  2. Basic Back Extension – Firstly when you are on your stomach imagine that you are pulling your belly button away from the mat (switch on your core). Your palms face intowards your body. Inhale to prepare, exhale lifting your head, shoulders and arms up and then lower
    Tips – keep your head looking down
    Tips – only lift as high as you can maintain

    Basic back extension - exercises to fix rounded shoulders by Barlates

    Basic back extension – exercises to fix rounded shoulders

  3. Rowing with bands – place the band around the top part of your toes and make an X in the band, now with the band you can choose your own resistance. By holding closer to your feet, the stronger this will make this exercise, by holding higher up the less resistance you will have. On your row, feel like you are squeezing your shoulder blades together (like squeezing a pencil inbetween them)
    Tips – watch your wrists are not twisting. They should be in the same line as your elbow

    Rowing with bands - exercises to fix rounded shoulders by Barlates

    Rowing with bands – exercises to fix rounded shoulders

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