How to Fix Rounded Shoulders at Home
This article focuses on rounded shoulders. For the complete posture improvement guide, see How to Fix Bad Posture at Home.
Rounded shoulders are one of the most common posture problems caused by long hours of sitting, phone use, and desk work. Over time, this posture imbalance can lead to neck pain, upper back stiffness, reduced mobility, and poor breathing mechanics.
The good news? You can start fixing rounded shoulders at home with simple daily habits, targeted exercises, and posture awareness.
Why rounded shoulders happen (upper back + chest)
- Prolonged sitting and desk posture
- Weak upper back muscles
- Tight chest muscles
- Poor shoulder blade control
- Lack of movement throughout the day
Exercises that build upper-back strength
1. Chest Stretch
Stand in a doorway, place your arms on the frame, and gently lean forward. Hold for 30 seconds. Repeat 2-3 times.
2. Wall Angels
Stand with your back against the wall. Keep your arms bent at 90 degrees and slowly raise and lower them while maintaining contact with the wall.
3. Resistance Band Rows
Pull a resistance band toward your chest while squeezing your shoulder blades together. Perform 2-3 sets of 12 reps.
Breathing and posture habits that open your chest
- Take posture breaks every 30-60 minutes
- Adjust your desk height and screen level
- Practice sitting tall with relaxed shoulders
- Limit prolonged phone use
Use AI to understand your posture
Everyone's posture is different. That's why generic exercises often fail to solve the root cause.
With PostureAI, you can upload photos and get an instant AI-powered posture analysis. In minutes, you'll receive personalized insights and corrective exercise recommendations based on your body alignment.
This makes it easier to understand how rounded shoulders are affecting your movement and comfort.
Upload Photos -> Get Posture Score
FAQ
Can rounded shoulders be fixed?
Yes. Stretching tight chest muscles and strengthening upper back usually corrects it.
How long does it take to fix rounded shoulders?
Most people notice posture changes in 3-6 weeks.
What causes rounded shoulders?
Long sitting, weak back muscles, and prolonged phone or desk work.