Five exercises that fix rounded shoulders

Rounded shoulders usually develop through a combination of prolonged sitting, weak upper-back muscles, limited thoracic mobility and tight chest muscles. The head drifts forward, the ribcage collapses and the shoulders rotate inward. That posture can make desk work, driving and even relaxed standing feel less comfortable.

For Australian professionals, the pattern is easy to recognise. A long commute into Sydney or Melbourne, several hours on a laptop, phone use between meetings and evenings on the sofa can keep the shoulders in the same forward position for most of the day. Brisbane’s heat may also encourage more indoor, screen-based downtime, while hybrid workers often move between a dining chair, a couch and a poorly adjusted home office.

The following movements target the muscles and joints responsible for better shoulder position. Perform them with controlled breathing rather than forcing a stretch. Two or three short sessions per week can help, while brief movement breaks during the workday reinforce the results.

Wall slides for shoulder mobility

Stand with your back against a wall, feet about 20 centimetres forward and knees softly bent. Keep your ribs down and gently flatten your upper back against the wall without arching your lower back. Bend your elbows to 90 degrees and place your arms against the wall in a goalpost position.

Slowly slide your hands upwards, stopping before your ribs flare or your shoulders shrug. Lower them with the same control. If your wrists or elbows cannot stay against the wall, move them slightly forward rather than forcing contact. Complete two sets of eight to twelve repetitions.

Wall slides train upward rotation and overhead control while exposing restrictions in the chest and upper spine. They are useful before a gym session or after a long block of screen work. Keep the movement smooth; the goal is improved shoulder mechanics, not a race to reach the highest position.

Resistance band pull-aparts

Hold a light resistance band at chest height with both palms facing down. Keep your elbows straight but relaxed, then pull the band apart until your hands reach roughly in line with your ribs. Squeeze the shoulder blades gently, as though placing them into your back pockets, and return slowly.

Perform two or three sets of 12 to 20 repetitions. Choose a band that lets you maintain a neutral neck and avoid leaning backwards. A common error is turning the exercise into a shrug, which shifts the work away from the mid-back and towards the neck.

This simple drill suits a compact home office because a band takes almost no space and can be stored beside a laptop. Affordable options are widely available through Australian sporting retailers and general stores; even a modest piece of equipment can support a consistent routine, much like these practical fitness gifts.

Face pulls for upper-back strength

Anchor a resistance band or cable at roughly eye level. Hold the handles with your thumbs pointing behind you and step back until the band is under light tension. Pull towards your face, separating your hands as your elbows travel out and back. Finish with your hands beside your ears, then extend your arms slowly.

Use two or three sets of ten to fifteen repetitions. Keep your chin tucked and avoid thrusting your head forward to meet the band. The movement should feel controlled through the rear shoulders, middle trapezius and rotator cuff rather than painful in the front of the shoulder.

Face pulls counter the demands of typing and mousing by strengthening the muscles that stabilise the shoulder blades. They also build useful posture under load, which can carry over to rows, deadlifts and pressing exercises. Begin with a light resistance so technique remains precise.

Prone Y raises for scapular control

Lie face down on a mat or bench with your forehead supported by a folded towel. Extend your arms overhead into a Y shape, with thumbs pointing towards the ceiling. Lift your arms a few centimetres while keeping the neck relaxed, pause briefly and lower them with control.

Complete two sets of six to twelve repetitions. The range will be small, particularly if the upper back is stiff. Do not swing the arms or lift the chest aggressively. Once bodyweight repetitions feel easy, hold very light weights, such as half-kilogram plates or small water bottles.

This exercise targets the lower trapezius and other muscles that help the shoulder blades move effectively. It is especially valuable for people who spend long periods at a desk or behind the wheel. A short set can fit between meetings, and pairing it with walking meetings adds gentle movement to an otherwise sedentary workday.

Doorway stretches for the chest

Stand in a doorway with one forearm against the frame and your elbow slightly below shoulder height. Step through until you feel a mild stretch across the chest and front of the shoulder. Keep your ribs stacked over your pelvis and avoid twisting your body to create extra range.

Hold for 20 to 30 seconds on each side and repeat twice. Try a second position with the elbow a little higher or lower to reach different fibres of the pectoral muscles. The sensation should remain comfortable; numbness, tingling or sharp pain is a reason to stop and seek clinical advice.

Chest stretching works best alongside strengthening rather than as a standalone posture fix. Combine it with regular standing, walking and workstation adjustments. Under Australia’s work health and safety framework, employers have responsibilities around managing physical risks, and workers can raise concerns about unsuitable desks, chairs or repetitive workstation demands.

A practical weekly routine might include wall slides and doorway stretches most days, with band pull-aparts, face pulls and prone Y raises performed two or three times weekly. Use time-blocked workouts to protect those brief sessions from calendar pressure. Consistency, comfortable technique and frequent changes of position will gradually make a more upright shoulder position feel natural.