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How to Fix Rounded Shoulders: Causes, Corrections, and Posture Tips

Reviewed by: Dr. Steven Knauf, D.C.

By: Janett King

How-to-Fix-Rounded-Shoulders-Causes-Corrections-and-Posture-Tips

Rounded shoulders are a common postural challenge, which simply means a change in how your body naturally holds itself upright. This tends to happen when your shoulders roll forward and your upper back starts to round - a pattern that's become increasingly common in a world filled with screens, sitting, and stress.

While they might seem small, rounded shoulders can affect more than just how you look. They may change how your muscles function, how freely you move, and how much tension builds up in your neck, shoulders, or upper back. Over time, this posture can leave you feeling stiff, fatigued, and disconnected from how your body is meant to move.

Posture is changeable, and how your body feels tomorrow starts with how you support it today. This guide will help you better understand what's going on, how to check your posture, and what steps may help you realign, rebuild, and feel stronger as you move through your day.

What are rounded shoulders?

Rounded shoulders happen when your shoulders sit forward of your body's ideal postural line. Your ears should line up with your shoulders and hips. But when your shoulders roll inward, that natural alignment shifts. Your upper back may round, your head may push forward, and your chest and upper spine muscles start pulling in directions they weren't designed for.

This postural shift is part of what's known as upper cross syndrome, a common muscle imbalance in which tightness in the chest and the front of the shoulders combine with weakness in the mid-back and neck stabilizers. Over time, these imbalances can change how your body moves and functions.

Your body adapts when your posture stays in this rounded position for long stretches. The muscles on the front of your body become short and tight, and the muscles on the back become overstretched and weak. That imbalance affects your movement and may contribute to pain, stiffness, and restricted mobility in your shoulders, neck, and upper spine.

What causes rounded shoulders?

Postural patterns don't appear overnight. They take shape through repetition: how you sit, move, and even carry stress. Each day, your body remembers more of what you do most often.

Here are a few of the most common causes of rounded shoulders:

  • Sedentary lifestyles: Sitting for extended periods, especially in front of a computer or while using a phone, can gradually pull your shoulders forward. Without regular movement and stretching, this posture becomes your body's default.
  • Screen habits and device use: Technology is one of the biggest posture disruptors. Laptops, smartphones, and tablets often pull your gaze and shoulders forward and down.
  • Muscle imbalances: Rounded shoulders often reflect a structural imbalance in your muscles. The ones in the front of your body, such as the pectoralis major (your chest) and anterior deltoids (the front part of your shoulders), can become tight and overactive. At the same time, the muscles in your upper back, including the rhomboids (which pull your shoulder blades together) and the middle trapezius (which helps stabilize your shoulder blades), may become weak or underused. This imbalance pulls your posture forward and makes it harder for your body to stay aligned.
  • Improper training or movement patterns: Overtraining the chest without balancing your upper back, or lifting with poor form, can reinforce poor posture.
  • Stress and tension: It's common to hold emotional stress in your neck, upper back, and shoulders. When that tension builds, your body often pulls inward. Your shoulders round forward, your head shifts out in front, and your chest collapses. It's a posture that shows up when you carry more than just physical weight.

Are rounded shoulders and tech neck the same thing?

Rounded shoulders and tech neck often appear together, but they're different. They're two distinct postural issues that stem from similar habits and often reinforce one another.

Rounded shoulders refer to the forward rolling of your shoulder joints. This often happens when the muscles in your chest become tight and the muscles in your upper back become weak. Over time, your shoulders shift forward and fall out of natural alignment.

Tech neck, sometimes called "text neck,” describes the forward jutting of your head and neck. It usually develops from looking down at a phone, laptop, or tablet for long periods. This position pulls your head forward, placing extra strain on your cervical spine and the muscles around your neck and shoulders.

So what's the connection?

Both conditions are part of a broader postural imbalance known as upper cross syndrome. In this pattern, the front of your body becomes short and tight, especially the chest and the front of the shoulders. At the same time, the muscles across the upper spine, the deep neck flexors, and the shoulder stabilizers often become weak or overstretched.

If your head is always dropping forward, your shoulders often follow. Conversely, if your shoulders are rounded, your head tends to shift out of alignment to compensate. That's why people who experience neck pain often deal with shoulder tightness or upper back fatigue.

The good news is that the same strategies that may help correct rounded shoulders can also support better alignment in your neck. When you address the full chain of movement from your mid-back to your shoulders to your neck, you give your body the support it needs to reset and realign. That's what turns short-term relief into lasting change.

Posture check: Do you have rounded shoulders?

Posture can be easy to overlook, especially when discomfort builds slowly. You might not notice that your shoulders have shifted forward until your neck feels tense or your upper back aches. A few simple posture checks at home can help you tune in to how your body is holding itself.

Wall test: Stand flat against a wall, heels a few inches out, and arms resting at your sides. Ideally, the back of your head, shoulder blades, and glutes should all touch the wall. If your shoulder blades don't make contact or you feel tension trying to press them back, your shoulders may be sitting forward.

Hand position test: Stand naturally and let your arms hang at your sides. Are your thumbs pointing toward each other or facing forward? If your palms face backward or toward your thighs, your shoulders are likely internally rotated.

Photo or side profile review: Ask someone to take a photo of you standing sideways in your usual relaxed posture. If your shoulder joint sits forward of your ear and hip, this may indicate rounded shoulders.

Daily signs: Neck tightness, upper back tension, or a general slouched feeling after a day at your desk are all subtle cues that your posture needs attention.

These at-home posture checks are a great place to start, but they often don't tell the full story. At The Joint Chiropractic, your first visit includes a consultation and exam with a licensed Doctor of Chiropractic. As part of that evaluation, your posture is assessed in real time, helping identify where your alignment may affect how you feel and move. It's a simple step that can offer powerful insight and set the foundation for personalized care supporting better posture and movement.

How to correct rounded shoulders

Fixing rounded shoulders isn't about forcing your body into perfect posture. It's about restoring balance so your muscles and joints can work how they're meant to. That means addressing the entire chain of movement - from your spine to your shoulders to your habits - through intentional, sustainable steps.

Here's how you can begin to realign and retrain your posture in daily life.

Stretch the muscles that are too tight

Rounded shoulders often develop when the front of your body becomes overactive and shortened. The chest muscles, especially the pectoralis major and minor, and the latissimus dorsi, can pull your shoulders forward over time. To reset this pattern, focus on slow, gentle stretches that open the front of your body. A doorway pec stretch or a kneeling lat stretch can help lengthen these tight areas and create more space across your chest and shoulders. Think of this as giving your body room to breathe and move more freely.

Strengthen the muscles that hold you upright

Postural stability comes from strong, supportive muscles across your upper back and shoulders. These include the rhomboids, which draw your shoulder blades together, and the middle and lower trapezius, which help keep your shoulder blades stable and down. The rotator cuff also plays a key role in shoulder control and alignment. Strength-building exercises such as band pull-aparts, scapular retractions, and prone Y-T-Ws help activate and develop these muscles so your body can naturally hold a more open, balanced posture throughout the day.

Train your awareness throughout the day

Posture is more than how you sit. It's how you carry yourself from moment to moment. Awareness builds through repetition, and one of the most effective ways to retrain your posture is to check in regularly. Try setting posture reminders on your phone, using physical cues (like a sticky note on your monitor), or doing short reset routines throughout the day. Each time you realign, reinforcing a stronger postural pattern, your body will start to remember.

Adjust your environment to support your body

Your body responds to its surroundings. That's why small ergonomic updates to your daily environment can significantly affect how easily you maintain alignment. Raise your monitor so the top of the screen sits at or slightly below eye level. Choose a chair that supports your lumbar spine and allows your feet to rest flat on the floor. Use a headset if you're on calls often to avoid cradling your phone. These changes reduce physical strain and encourage better posture without constant effort.

Best exercises and stretches for rounded shoulders

Movement is one of the most powerful tools for correcting posture. The key is targeting the right areas with a thoughtful combination of mobility work and strength-building.

Here are a few of the most effective exercises and stretches.

Doorway pec stretch

Stand just inside a doorway and raise one arm to shoulder height. Bend your elbow to a 90-degree angle so your upper arm is parallel to the floor and your forearm is pointing straight up. Place your forearm and palm flat against the edge of the doorframe. Then, take a small step forward with the foot on the same side and gently turn your body away from your raised arm. You should feel a stretch across the front of your chest and shoulders. Hold, then return to center and repeat on the other side. Keep your shoulders relaxed, and avoid twisting or forcing the stretch.

How often: One to two times per day

How long: Hold the stretch for 20 to 30 seconds

How many: Repeat two to three times on each side

Wall angels

Stand with your back flat against a wall. Then raise your arms so they form the shape of a goalpost. Your elbows should be bent like the letter "L," with your upper arms straight out from your shoulders and your hands pointing up toward the ceiling. Slowly slide your arms up the wall, reaching your hands higher while keeping your elbows and wrists in contact with the wall. Then slide them back down to the starting position. Keep your movements slow and controlled, and focus on keeping your back and arms gently pressed into the wall the entire time.

How often: Three to four times per week

How many: Two sets of 10 to 12 reps

Tip: Keep your movements slow and controlled, focusing on the full range of motion

Thoracic extensions

Sit on the floor with a foam roller behind you, then slowly lie back so the roller sits across your upper back, just below your shoulder blades. Keep your knees bent and feet flat on the floor. Support your head by placing your hands behind it, and gently lean over the roller to open your chest. You're not trying to do a full backbend - just a gentle arch to help stretch the mid-back and counter the effects of slouching.

How often: Daily or after long periods of sitting

How many: Five to eight slow repetitions

Tip: Take a deep breath as you extend to help release tension

Scapular retractions

Sit or stand tall and squeeze your shoulder blades together as if you're trying to hold a pencil between them. Hold the squeeze for a few seconds, then release. This helps activate key postural muscles in your mid-back that often get overlooked.

How often: Three to four times per week

How many: Two sets of 10 to 12 reps

Tip: Avoid shrugging your shoulders - keep them relaxed and down

Band pull-aparts

Hold a shoulder-high resistance band with your arms straight out in front of you. Pull the band apart by moving your arms outward until the band touches your chest, then slowly return to the starting position. Keep your shoulders down and your core engaged.

How often: Three to four times per week

How many: Two to three sets of 10 to 12 reps

Tip: Use a light band to start and focus on control, not speed

These movements are simple, scalable, and powerful. Consistently practicing them may help retrain your body's posture patterns, relieve tension, and support lasting alignment. You don't need to do every one of these exercises all at once. Start with one or two, stay consistent, and build from there. If you're unsure where to begin, a licensed chiropractor can help guide you based on your body's needs.

Can routine chiropractic care help with rounded shoulders?

Chiropractic care may play a valuable role in the journey to better posture. When your spine and joints move as designed, your muscles can activate and stabilize more efficiently. That ease of movement creates a foundation for lasting change in how you hold your body.

For people with rounded shoulders, adjustments may help restore movement in the thoracic spine, which is the part of your spine that runs through your upper and mid-back. When this area and your shoulder joints move more freely, stretching and strengthening the right muscles becomes easier. That improved mobility supports the postural changes that come from the inside out.

Chiropractic care also supports your nervous system, which controls the muscles that stabilize your spine and shoulders. When your body is aligned and communicating clearly, you may experience less tension, more mobility, and greater ease in staying upright.

Pairing adjustments with targeted exercises and posture habits can help you achieve better balance, movement, and a greater sense of control over your well-being.

How long does it take to fix rounded shoulders?

Your posture reflects your daily habits; shifting those patterns takes time, consistency, and patience. For some people, noticeable improvements can happen in a few weeks, especially when they stick with the stretches, strengthening routines, and posture tips outlined above. Routine chiropractic care may also support progress by improving alignment and restoring mobility in areas that have become restricted over time.

If rounded shoulders have been part of your posture for years, it may take longer to fully unwind that pattern. What matters most is staying consistent. Every time you stretch your chest, strengthen your back, or check in with your posture, you're helping your body relearn how to move and hold itself more healthily.

Posture correction isn't about holding your body stiff or staying perfectly upright all the time. It's about creating more balance, ease, and awareness in your move. The more often you support good alignment, the more naturally it becomes part of how you live and feel.

Standing tall starts with small shifts

Correcting rounded shoulders is about more than just how you look. It's about how you feel. When your body is aligned, you move better, breathe easier, and confidently carry yourself. And when your posture supports you, everyday life feels slightly lighter.

The journey starts with awareness. From there, small daily shifts in how you stretch, sit, and move can add up to meaningful change. Chiropractic care may help you move more freely along that path by supporting the alignment and mobility your body needs to stay balanced.

You don't have to overhaul your entire routine overnight. You just need to take the first step, and then the next. The journey to better posture is worth it because standing tall feels really, really good.

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