How to Work Out to Prevent Hunched Shoulders

Co-authored by Julian Arana, M.S.eD., NCSF-CPT

Last Updated: January 21, 2022 References

Hunched or rolled shoulders can result from long days sitting in front of the computer, but a good workout can help you open up your chest and the front of your shoulders, and strengthen your back. Stretching can keep your shoulders and back limber. Strength training can encourage good posture, especially if you work your upper body. Core exercises are important too, as they will improve your general posture and keep your spine straight.

Method 1

Method 1 of 3:

Stretching Your Back

1
Warm up by rolling your shoulders. Before you start stretching, warm up your back muscles by rolling your shoulders. Start with a set of ten forward shoulder rolls followed by ten backwards shoulder rolls.^{[1]
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- You can also do arm circles. Stretch out your arms to either side at shoulder height, and make small circles for about ten seconds. Reverse the direction of the circle, and repeat for another ten seconds.
2
Do some neck stretches. Stand or sit with your back straight and your shoulders squared. Gently stretch your neck muscles by doing the following stretches. All these movements should be performed slowly and carefully, to avoid overextending or straining your muscles:
- Tilt your head forward to bring your chin to your chest. Don't attempt to bring your chin all the way to your chest if it causes you pain; just get as close as you comfortably can.
- Lean your head back, lifting your chin toward the ceiling.
- Looking straight ahead, tilt your head toward one shoulder, and then the other. Try to touch each shoulder with your ear.
- Turn your head to look to the right, and then to the left.
- Hold each position for about 20 seconds, and return to the starting position before performing the next stretch.
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3
Do a goalpost stretch. For this stretch, you will need a jump rope, yoga strap, belt, or other rope. Stand or sit up straight, and hold one end of the strap in each hand. Perform the stretch as follows:^{[2]
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- Stretch your arms out in front of your body, keeping them at shoulder height, with your palms facing down. Hold your hands a little more than shoulder-width apart.
- As you inhale, lift your arms above your head with your elbows straight, still holding the strap. Keep your palms facing out and your hands a little more than shoulder-width apart.
- As you exhale, bring your elbows down to shoulder height and lower the strap behind your head, with your palms still facing out. At this point, your arms should be in a “goalpost” position (upper arms straight out to the sides, forearms bent up at a 90° angle). This should push your shoulders back and open up your chest.
- Inhale and stretch your arms up again.
- Exhale and bring your arms back to the starting position, straight out in front of you at shoulder height.
- This stretch can be repeated three to five times.
Lie down with a foam roller propped along your spine; your head, shoulders, and upper back should all be touching the roller. Your knees should be bent with your feet flat on the ground. Stretch your arms out to the side to make a “T” shape. Your arms should form a straight line with your shoulders. Hold this pose for one minute.^{[3]
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Hold your hands behind your back, keeping your arms straight. Pull back on your shoulders with your arms. You should feel your chest open and stretch as your shoulders squeeze.^{[4]
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6
Make angels on the floor or wall. Lie down on the floor, and prop a rolled towel or foam roller under your spine. Place your arms on the ground above your arm, and gently sweep them down towards your side, as if you were making snow angels on the floor. Do this for two or three minutes.^{[5]
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- If the foam roller makes it too difficult for you, you can remove it for a simpler exercise.
- You can also do this exercise against a wall. Stand with your spine flat against the wall. Hold your arms above your head but pressed against the wall. Bring your arms down slowly to your side and back up again.
7
Do a doorway stretch. Stand in a doorway with your forearms resting against the door frame in a goalpost position (elbows bent at a 90° angle with the forearms facing straight up). Position your feet so that one is slightly in front of you and the other behind you, in a striding position. Then perform the stretch:
- While standing in your starting position, tense your stomach muscles and straighten your back.
- Push your upper torso forward while keeping your arms and legs in their original positions. Try to hold this pose for at least 30 seconds.
- Relax for a few seconds, then switch the positions of your feet and repeat the stretch.
- Do a total of three sets.
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Method 2

Method 2 of 3:

Building Strength in Your Upper Body

Start by standing, and lean forward until your hands are on the ground and your hips in the air. Imagine your body is a straight line from your hips to your hands; this will help you lengthen your spine. Hold this pose for up to a minute.^{[6]
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2
Lift dumbbells in a Y-raise. Lie face down on a stability ball while holding a dumbbell in each hand. Your legs should extend straight behind you, and your feet should be spaced slightly wider than your shoulders. When you start, your arms should be stretched out below your shoulders. Lift the dumbbells up to shoulder height, keeping your arms straight, before lowering them down again.^{[7]
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- Do two to three sets of ten reps.
3
Row with a resistance band. Set up a resistance band on a door or sturdy piece of furniture. Holding onto the ends of the band, move back a few feet. With your legs slightly bent and spine straight, start “rowing” with the band by pulling your elbows back behind your waist. Squeeze your shoulder blades, and return to starting position.^{[8]
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- Do two or three sets of 10-20 reps each, or two or three sets lasting 30-60 seconds.
- You should continue until you begin to feel a burning sensation in the back of your shoulders and arms.
- If this exercise is too difficult, you might try sitting on a chair while doing it.
- The resistance band should be about waist height.
4
Perform lat pull downs.^{[9]
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Expert Source

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer

Expert Interview. 19 March 2020.} At the gym, find a pull-down machine with a wide bar. Hold the bar with your chest slightly puffed out. As you exhale, pull the bar down until it almost touches your chest. After holding the pose for a second, slowly raise the bar back to starting position, inhaling as you do so.^{[10]
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- Start out doing one or two sets of 10-15 reps each. As you build strength and get more comfortable with the exercise, you can start gradually increasing your number of sets and/or reps, and adding more weight.
- Before starting this exercise, adjust the seat to your height, and make sure that the correct weight is chosen.
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Method 3

Method 3 of 3:

Stabilizing Your Core

1
Hold a plank pose. Go down on your hands and knees; your palms should be directly under your shoulders. Stretch both legs out behind you. This should be similar to the beginning of a push-up, but instead of lowering yourself, you will hold this position for at least 30 seconds.^{[11]
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- Keep your abdominal muscles pulled in to help stability.
- This exercise will build strength throughout your body, including your shoulders and back.
- If this move is too easy for you, try doing it while resting on your forearms.
2
Lift your back. Sit with your legs extended straight in front of you and your feet together. Put your hands behind your back, fingers pointing forward. Lift your body up, straightening out your back and spine as you do so. Keep your shoulders square as you do this. Do not allow them to pull forward or up towards your ears. Your body should form a straight line leading down between your head and your toes.^{[12]
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- Hold this pose for up to ten seconds, before slowly returning to the starting position.
- Your feet should be pointed as you raise your body.
3
Perform exercise ball deadbugs. Start with your back against the ground. Hold an exercise ball between your knees and elbows. Stretch out your right leg and your left arm while the left leg and right arm hold the exercise ball. Bring the arm and leg back in so that they are holding the exercise ball, and stretch out the other leg and arm.^{[13]
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- Do eight to ten reps on each leg.
4
Do a thoracic spine massage. Lie down with a foam roller under your shoulders. The roller should be placed perpendicular to your spine, i.e., widthwise from shoulder to shoulder. Bend your legs with both feet flat on the ground. With your hands behind your head, pull in your elbows towards one another, and lean your head back against the floor. Push through your legs to move your back, causing the foam roller to roll up or down your spine. Roll the foam up or down until you reach a sensitive, tense, or sore spot. Slowly lift your head ten times before returning to the starting position.^{[14]
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- Once you have done one set, roll the foam to a new position, and repeat until you have worked your entire spine.
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Expert Q&A

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Question

What are the best exercises if I want to widen my shoulders?

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

Julian Arana, M.S.eD., NCSF-CPT

Certified Personal Trainer

Expert Answer

To widen your shoulders, you should focus mostly on your back, since a wider back will make your shoulders look bigger. This means focusing on your lats is the best strategy. Lat pull downs, pull ups, dumbbell rows, and barbell rows are all great options. Then, if you want to work your shoulders out, dumbbell raises, reverse flyes, and face pulls are all really good exercies.

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Tips

Exercising your entire body can help prevent bad posture. When you work out, don't neglect your arms, legs, or other parts of your body.^{[15]
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Expert Source

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer

Expert Interview. 19 March 2020.}

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When you sit, make sure your spine is straight and your shoulders are back. This will help you keep a good posture.

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Stretches do not have to be done while working out. You can do them when you wake up in the morning or after you get home from work.

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Warnings

It is important to maintain good posture, especially if you are lifting weights.

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Remember to breathe as you exercise to prevent injury.

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