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  1. #1
    Registered User Hannah73Louise's Avatar
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    Best exercise to correct rounded shoulders?

    I'm really noticing how bad my posture is - my shoulders are really rounded. Are there any exercises/muscles I should be prioritising to help correct this? Or is too late?
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  2. #2
    deracate chinese frower Mindi912's Avatar
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    You want to be doing any form of a row - I like cable rows and t-bar rows myself.

    Along with that you can do rear delt flyes but it's the row that help the most.
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  3. #3
    Support our Troops Armbender's Avatar
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    I would also suggest reverse cable flies....I could be possible your chest muscles are drawing your shoulders in....
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  4. #4
    eats carbs before bed triangle's Avatar
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    The above + stretch your chest regularly
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  5. #5
    deracate chinese frower Mindi912's Avatar
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    Originally Posted by Armbender View Post
    I would also suggest reverse cable flies....I could be possible your chest muscles are drawing your shoulders in....
    Originally Posted by triangle View Post
    The above + stretch your chest regularly
    yeah you definitely need to be stretching out your pecs.
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  6. #6
    Not Swimming. Emma-Leigh's Avatar
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    A very common problem and it is NEVER too late....!!!

    As mentioned - you want to work on both mobility AND strength.
    For Mobility:
    Problem is usually a combo of
    - Shoulder Transverse Abduction / Transverse Extension Inflexibility [tight pecs]
    - External shoulder rotation inflexibility
    - Tightness through Facet joints of upper thoracic /lower cervical spine

    So you want to strength through these areas thoroughly, and also do lots of soft tissue massage and myofascial release. If they are REALLY tight - trigger point therapy and dry needling can help.

    For Strengthening:
    Scapular Adductors (muscles that draw your scapular BACK together) including:
    - Middle and lower fibers of Traps
    - Rhomboids
    - Lats (to a degree)

    as well as Transverse Abductors/Transverse Extensors
    - Delts (rear)
    - Lats
    - Infraspinatus
    - Teres Minor

    and External Rotators
    - Rear Delts
    - Intraspinatus
    - Teres Minor

    ps: good info here- http://www.tmuscle.com/free_online_a..._savers_part_i
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  7. #7
    Registered User Hannah73Louise's Avatar
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    Thankyou! Glad to hear it's not too late to improve it. I do a lot of rows but don't ever stretch out my pecs. I will hit my books and look up those muscles and adjust my training accordingly.

    I'm currently training chest & back on the same day in supersets - I wonder if it would be better to split those two up?
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  8. #8
    Not Swimming. Emma-Leigh's Avatar
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    Originally Posted by Hannah73Louise View Post
    Thankyou! Glad to hear it's not too late to improve it. I do a lot of rows but don't ever stretch out my pecs. I will hit my books and look up those muscles and adjust my training accordingly.

    I'm currently training chest & back on the same day in supersets - I wonder if it would be better to split those two up?
    It doesn't *really* matter.

    Although I would probably change it such that true chest work was to maintenance level while combining a stretch/ PNF type chest thing with your back day.
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  9. #9
    Registered User Patrese's Avatar
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    Originally Posted by Hannah73Louise View Post
    I'm really noticing how bad my posture is - my shoulders are really rounded. Are there any exercises/muscles I should be prioritising to help correct this? Or is too late?
    Out of curiosity- do you attend any kick boxing classes?
    watch out Fawnia!
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  10. #10
    Registered User Pavlina's Avatar
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    Subscribing to this also.......!
    Want to straighten out my shoulders
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  11. #11
    Registered User Hannah73Louise's Avatar
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    Originally Posted by Patrese View Post
    Out of curiosity- do you attend any kick boxing classes?
    No - no kickboxing here! Would it help?
    "Ain't about how fast I get there.....it's the climb"
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  12. #12
    Registered User MuayThaiKit's Avatar
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    Lightbulb

    Kickboxing is amazing, but it won't help your rounded shoulders, in fact it'd probably just create more frontal rounding. I get that from Muay Thai and sitting at the computer!!! Here are some great exercises to do with dumbells and cables.

    If you do these everytime you work out, you should start to feel your shoulders straighten out. I've used these on many of my clients and seen them stand up straighter week by week. You don't need alot of weight either, but make sure you're not using your arms, but your shoulder muscles to pull the weight.


    Hope it helps!
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  13. #13
    Registered User Patrese's Avatar
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    Originally Posted by Hannah73Louise View Post
    No - no kickboxing here! Would it help?
    no - the opposite!
    watch out Fawnia!
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