Fix your Rounded Shoulders In 7 Easy Steps

By Dr Ken Nakamura+

Round shoulder exercises | Best Toronto Chiropractor

How can you tell if your shoulders are too rounded?


Try this test to see if you have rounded shoulders. Stand up and put your hands by your side. Where are your thumbs?


If your thumbs are pointing in, towards each other you need to fix your rounded shoulders. If your thumbs are straight ahead then your shoulders are not likely too rounded.


There are 4 Steps to fixing your rounded shoulders.

#1 Fix your Mid back To Fix Your Rounded Shoulders

Fixing your rounded shoulders requires that your mid back is in proper alignment. The more rounded your mid back the more likely that your shoulders are going to be rounded.

Here is a link for mid back exercises if that is your main concern.

Foam Roll Your Mid Back.

How to Improve Posture: Foam Roll -Toronto Chiropractor


  1. Put a hard foam roll on the floor.
  2. Put the roll under the apex of your upper back
  3. Lie on it for 30 seconds and work your way up five minutes


#2. Stretch Your Subscapularis To Fix Your Rounded Shoulders

  • Stand straight and put your arm above your head, bend your elbow and breath in and out. Use your the opposite hand to hold onto the side you want to stretch and pull.
  • You can bend to the sideways, which is not shown in the video to get an even better stretch.
  • Stretch for 30 sec to 60 seconds.

#3 Stretch your Subscapularis To Fix Your Rounded Shoulders

  • Take a broom handle and bring your arm back like you are a baseball pitcher or cricket bowler into external rotation.
  • Stretch for 30 sec to 60 seconds.


#4 Stretch Your Pec Minor Muscle To Fix Your Rounded Shoulders

  • With your elbow bent and arm at your side step forward till you feel a stretch at the front of your chest and shoulder.
  • Raise your forearm higher up the wall.
  • Stretch for 30 sec to 60 seconds.


#5. Strengthen Your Rhomboid To Fix Your Rounded Shoulders

  • Palms down and pull your arms back and pinch your shoulder blades together.
  • At the end of the pull bring your shoulders down.
  • Do 3 sets of 10.

#6 Strengthen YourExternal Rotators To Fix Your Rounded Shoulders

  • Stand with a Theraband or cable-pull handle in front of you.
  • Keep your elbow right up against your body or use a ball as in the video above.
  • Rotate your arm out while using your core to stabilize yourself. Your torso should not move.
  • Do 3 sets of 15.


#7 Strengthen Your Serratus Anterior To Fix Your Rounded Shoulders

  1. Elbow bent against the wall. Protract the shoulder by pushing the elbow against the wall then sliding the arms up to the level of your head, then back down. Maintain the elbow drive into the wall.
  2. Then do the same thing at a 45-degree angle. The shoulder blade needs to be stabilized in all directions.
  3. Do the exercise in 3 sets of 20 making sure you have great form.

Bonus Exercises For Your Rounded Shoulders

1. Band Pull Aparts try to keep thumbs backwards. Don’t shrug the shoulders up you are defeating the purpose of what you are trying to do. Squeeze the shoulder blades to together. 20 sets of one

2. Serratus anterior with lower trap with band. Protract arms bands pulled apart half way and flex shoulder up with thumb externally rotated.



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Dr Ken Nakamura

Who is Dr. Ken? I’m a father, spouse, chiropractor, and I love what I do! I created Bodi Empowerment to bring you and everyone-else safe and effective methods for self-treatment by basing my articles on research to everything I can. Still many parts will be based on 18 years of experience, seminars, and collaboration with other health experts; which means you will get opinions as well. Sometimes my articles won’t agree with what is currently accepted, but I am not here to please everyone. I’m here to empower you through the knowledge that I give you. Dr. Ken works at Rebalance Sports Medicine in downtown, Toronto.

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