Hunched Shoulders: Two Exercises To Improve Your Posture

July 20, 2019

Hunched Shoulders: Two Exercises To Improve Your Posture

Here are two exercises you can do to work on your posture. These are especially good if you have a rounding of the shoulder blades (ie. you’re hunched forward). More and more of us do from sitting in front of a computer. I definitely struggle with rounded shoulders, because my back muscles are rather weak. So I’m constantly working on this!

Exercise #1

  1. Take an exercise band and hold it out in front of you, wider than your shoulders, thumbs facing up (above photo).
  2. Pull the band to your chest, while rotating your shoulders so that your thumbs end up pointing backwards. Squeeze your shoulder blades together and down (below two photos).

Do at least 10 reps. Try to do this as much as you can throughout the day (while still maintaining good posture and alignment!). Aim for at least two or three sets though!

Exercise #2

Another variation is to start in the same position, but then bring the band over your head and behind your back, while focusing on bringing your shoulder blades down (below 4 photos in succession).

Make sure that your back doesn’t start to sway, that you maintain good posture, keeping your stomach in (ok I’m pregnant here so I get a bit of leeway ;)). Keep those shoulders down!

For more help:

Here’s another great video you can watch to fix your shoulder rounding. It’s very in depth but it’s really worth watching the whole thing so you understand what’s happening with your body and how to fix it.

July 20, 2019

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