Improve Shoulder Posture

Rounded shoulders are one of the most common postural patterns we see at Errol Street Chiropractic in North Melbourne. They’re often the result of prolonged desk work, laptop use, driving, or simply spending too much time bent forward. In this video we look at three ways to help unround your shoulders. 

Symptoms of rounded shoulders

When the shoulders sit forward instead of in a neutral position, it places extra strain on the neck, upper back and shoulder joints. Over time, this can lead to:

  • neck stiffness
  • headaches
  • upper back tension
  • reduced shoulder mobility
  • poor posture and fatigue

The good news is that a few simple exercises — done regularly — can start undoing this rounded position.

3 Simple Exercises to Help Unround Your Shoulders

1. Slow, Deliberate Shoulder Circles (5–10 each direction)

This helps improve mobility through the shoulder joints and upper back. Move slowly and purposefully, allowing the shoulders to roll up, back, down, and around.

2. Pec Stretch (20–30 seconds each side)

Tight chest muscles pull the shoulders forward. Stretching the pecs helps open the front of the chest, making it easier for the shoulders to return to a healthier alignment.

3. Y-W-T Activation (Thumbs Pointing Back)

This exercise strengthens the mid-back and postural support muscles. Moving through the Y, W, and T positions activates the muscles that counteract rounded shoulders.

These exercises are ideal during a break at work, between meetings, or after long periods of sitting.

Exercises not enough?

If rounded shoulders are severe, persistent, or associated with neck pain or headaches, there may be a structural or postural imbalance contributing to the problem.

At Errol Street Chiropractic, we use detailed postural analysis – often supported by Chiropractic BioPhysics (CBP) assessment – to understand exactly why the shoulders are rounding and how to correct the underlying cause.

Our goal is to help you move better, feel better, and maintain a healthier posture long-term.

Need Help Improving Your Posture?

If you’re noticing rounded shoulders, stiffness, or difficulty sitting upright, we’re here to help.

📍 Visit us in North Melbourne
☎️ Call 9329 1118
📧 Email to book a posture assessment
🌐 Learn more at Errol Street Chiropractic

To find out more about the research around better spinal health, then. CLICK HERE. If you would like to know more about what front on posture should look like CLICK HERE.  Find out how to assess side posture, please CLICK HERE.

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Categories Forward Head Posture, Posture, Shoulders
 
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