Rounded Shoulders: Causes, Risks, and Two Effective Stretches for Better Posture

Introduction:Rounded shoulders, or protracted shoulder posture, occur when the scapulae and upper spine move into a forward and downward position, often due to tight anterior chest muscles and weak posterior stabilizers.This imbalance increases stress on the cervical and thoracic spine, contributing to neck and upper back pain.

Common causes:

• Prolonged desk work or device use

• Tightness in pectoralis major/minor and upper abdominals

• Weakness in rhomboids, middle trapezius, and deep neck flexors

• Poor sitting ergonomics

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Evidence-based management:

According to recent studies (Cagnie et al., Man Ther 2022; Kotteeswaran et al., J Back Musculoskelet Rehabil 2023), targeted stretching combined with strengthening of posterior muscles can significantly improve shoulder alignment and posture-related pain.

Two-Step Stretch Routine:

Step 1: Four-Point Reach Stretch

• Start on hands and knees.

• Extend your right arm forward in line with your left and slowly sit your hips back.

• Feel the stretch along your right shoulder and side trunk (latissimus dorsi and serratus region).

• Hold for 20–30 seconds and repeat both sides.

Step 2: Prone Chest-Opening Stretch

• Lie face down with arms at 90° from your torso.

• Turn your head left, bend your left knee 90°, and roll gently toward your right side.

• You should feel a deep stretch in the right pectoral and upper thoracic area.

• Hold for 20–30 seconds, repeat both sides.

Clinical note:

Avoid aggressive stretching or pain reproduction.If rounded posture is chronic, integrate strengthening for the scapular retractors and external rotators to maintain results.

References:

• Cagnie B et al., Manual Therapy, 2022.

• Kotteeswaran K et al., J Back Musculoskelet Rehabil, 2023.

• Kendall FP, Muscles: Testing and Function, 2019.