Okay, I'll admit this. The forward rounded shoulders posture is the replica of what I looked like when I was a student. This problematic posture develops from sustained periods of slouching and/or the result of an unbalanced training routine and is, sadly, becoming increasingly common.
If you're someone who regularly goes to the gym, you should be worried. A recent 2017 paper found that regular weightlifters exhibit significantly higher values of forward-rounded shoulders in comparison to untrained individuals. And it was all because of the various imbalances created by their training routines.
Looking for a training routine that won't cause all sorts of problematic imbalances? Then you're in the right place. I've designed each and every program available on BWS to help develop your physique in an all-rounded way so you achieve your fitness goals safely - and in the most time-efficient way possible. If you're interested, then:
Click the button below to take my analysis quiz to discover the best program for you:
↓
In addition to being aesthetically unappealing, the hunchback posture can also negatively impact your ability to perform specific exercises in the gym. Which, therefore, means that you'll face a higher risk of developing shoulder pain and injuries.
But before we deep-dive into how to fix rounded shoulders, we need to first take a look at the specific muscle imbalances responsible for this bad posture.
Based on the analysis of multiple papers, we can confidently conclude that two primary things lead to the hunchback posture:
Underactive muscles may not always have been weak. Research shows that underactive muscles became so because overactive muscles took over more of their load over time.
Therefore, when it comes to how to fix rounded shoulders, we'll be making use of a two-part routine. As such, the first part involves stretching the overactive muscles. And the second part calls for the turning on and strengthening of the underactive muscles.
In this part, we'll be making use of two primary exercises for rounded shoulders.
The first exercise to improve hunchback posture is thoracic extensions. Studies have shown that this particular exercise is an effective drill to improve thoracic mobility. And this improvement, therefore, opens up and corrects the restricted area that contributes to your bad posture.
Here's how to correct your posture through thoracic extensions:
If you don't have a foam roller, here's the link to the one I use and recommend.
But in the meantime, you can perform the movement seated or with your back on a chair as an alternative. Again, focus on extending the upper back. And be sure to avoid excessive arching of your lower back, once again.
Next, we'll move on to band over-and-backs, one of the best gym exercises to correct rounded shoulders.
Here are some additional, essential tips to keep in mind:
When performing this exercise, you should feel a deep stretch in your pecs, shoulders, and upper traps.
And if you don't have a band, I highly suggest that you get one. Here's the link to the band I use.
But in the meantime, the standing chest opener stretch is a decent exercise alternative for correcting bad posture. Here's how to fix rounded shoulders with the standing chest opener stretch:
Ultimately, there are always modifications you can make to your exercises to suit your training experience and goals. However, picking the right alternative exercise can be tricky - and this is where our 2-on-1 coaching program comes in. You'll have a dedicated coach assigned to you (plus myself and a dietitian) to guide you every step of the way, so you never have to feel lost about your training. To find out more:
Click the button below to find out more about the 2-on-1 coaching program:
↓
Excellent, we've stretched out the overly tight muscles. It's now time to cover how to correct bad posture by strengthening the three key muscles that have become weak over time and, therefore, failing to pull the shoulders back.
And when it comes to how to fix rounded shoulders, according to case studies, this part provides significantly better corrective results than stretching!
A 2010 clinical trial on 28 individuals struggling with rounded shoulder posture agrees. This study found that the activation and strengthening of the three underactive muscles were vital in the successful decrease in the extent of the hunchback posture.
Without further ado, here are additional exercises you can do to fix your posture:
To start, we'll focus on strengthening the mid traps with the band pull-apart. According to case studies, this particular exercise is incredibly effective in fixing the rounded shoulder posture.
After a few sets of the band pull-apart, you'll then want to modify it to hit the lower traps. You can do so by changing the line of pull, effectively altering it to become a Y-raise.
When done properly, you should feel a strong contraction in your lower traps when you raise your arms. But don't worry if you're not feeling too much in that area right now. Your ability to activate the lower traps will improve over time from consistent practice and stretching out of the overactive muscles.
Again, I'd suggest investing in a band for these exercises. But if you don't have one, you can perform the above two banded movements on a bench or stability ball.
If you're still unsure how that should look like, check out my traps workout video - I cover these exercises in more detail there.
And lastly, we're going to strengthen the serratus anterior by doing something called the push-up plus. Research shows that the push-up plus not only elicits high EMG activity, but it also minimizes the involvement of the overactive upper traps when compared to other exercises.
You can also do these on your knees if this is more achievable for you. Take note that it's a very subtle movement; you'll only move a couple of inches up but you should still feel the serratus muscle working.
And to further intensify the contraction, I'd suggest externally rotating your shoulders by twisting your hands outwards before you perform the movement. Two EMG analyses have shown that this modification leads to significantly serratus anterior activation than the standard grip.
With all these exercises, it's vital that you make each rep count. You'll need to perform each rep slowly, with control, and proper form. This ensures that you're engaging the right muscles that I've covered.
So, let's put all we've covered into a corrective routine that will only take 10 minutes to complete.
But with this routine, consistency, and frequency are key if you want to correct your posture as quickly as possible. If you can, try to perform this routine every day. Otherwise, aim for at least 3 - 4 times per week for the best results.
When it comes to how to fix rounded shoulders for the long-term, you need to do two primary things:
And that’s exactly why within my Built With Science programs, I've taken the time to carefully select each and every exercise included in your weekly training routines such that you can build lean muscle while actually improving your posture and correcting your muscle imbalances in the process.
Click the button below to take my analysis quiz to discover the best program for you:
↓
I hope you enjoyed this article and found it useful! Don’t forget to give me a follow and connect with me on Instagram, Facebook, and Youtube as well, in order to stay up to date with my content.
P.S. A quick shoutout to Felix who ran the program for just 12 weeks – as you can see, he managed to improve his posture and muscle imbalances, while completely transforming his physique in the process!