Ways to fix rounded shoulders or

'mom posture'
Medically reviewed by Gregory Minnis, DPT, Physical Therapy — By Jon Johnson on July
25, 2017

Causes and risk factors Diagnosis Stretches and exercises

Prevention

The term rounded shoulders is used to describe a resting

shoulder position that has moved forward from the body’s
ideal alignment.

Rounded shoulders, sometimes known as “mom posture,” are part of

overall bad posture, and they can get worse if left untreated.

There are a few simple exercises that can help keep the shoulders in their
correct position and relieve the stress caused by slumping.
ADVERTISEMENT

Causes and risk factors

Rounded shoulders occurs when the shoulders are out of proper alignment with the
spine. This can cause posture related problems, such as back ache.

Posture is an example of how a person’s habits can affect their physical

body. Conditions such as text neck and rounded shoulders are some of
the most common ways poor posture begins.

Any activity that causes the body to look down and forward for long
periods of time can contribute to slumped shoulders.

These positions disrupt how the muscles in the neck, back, and shoulders
normally function. It is these muscles that control the way the body
maintains its posture throughout the day.

Daily tasks that may contribute to rounded shoulders include:

using a smartphone or tablet

using a computer or laptop

sitting for long periods

driving a vehicle

bending over repeatedly

carrying heavy objects all day

The risks of rounded shoulders include the negative impact they can have
on health and appearance.

By inadvertently training the body to be hunched forward over time, the

muscles interpret this slumped position as the body’s natural state. This
can be very harmful for the body if left untreated.

Increased stress on the shoulder joints can cause pain around the neck
and upper back.

It is best to correct rounded shoulders by adjusting the posture as soon

as possible.

Diagnosis
Chiropractors and physical therapists may lead a person through a few
tests to see if they have rounded shoulders.

The doctor may first look at the person’s resting position while they are
standing. A person with slumped shoulders may seem to slouch, even
when asked to stand up straight. Their hands are also likely to face
behind them, with the thumbs pointed at each other.

A correct standing posture will see the hands facing towards the body
with the thumbs facing ahead. This is a simple test, but it will give doctors
a good indication of a person’s everyday posture.

Doctors may use a variety of other tests to help them diagnose rounded
shoulders and poor posture, in order to recommend the best treatments.

It is always advisable to work directly with a knowledgeable practitioner to

treat rounded shoulders.

ADVERTISEMENT
Stretches and exercises

Carrying out stretches and gentle exercises regularly can help to improve posture. The
plank can help to ease round shoulders back into a correct alignment.

The good news is that, in most cases, rounded shoulders can be easily
fixed or prevented.

Just as the muscles and joints have been trained to hunch forward, they
can be retrained to find the correct resting position.

A simple exercise routine can be followed to support correct shoulder

position and posture in many people. Dedicating 20-30 minutes a day to
these exercises, at least twice a week, can help an individual improve
their posture and alleviate any associated symptoms.

It may take time to notice the adjustment to the shoulders, but it is better
not to rush or force the body into a position that is not comfortable.

Handclasp

The handclasp stretch is simple and can be done every day. Standing up
straight with the hands by their sides, a person reaches their hands
behind them to clasp them together.

Gently, they then pull the shoulders back, while taking care not to allow
the neck to push forward.

The shoulders should be pulled back until the chest opens and a deep
stretch is felt. The position should be held for 30 seconds.

Door chest stretches

Just as the shoulders were stretched, the chest needs to be stretched to

keep a person’s posture strong. One simple way to do this involves the
SUBSCRIBE
use of a doorframe.

Standing straight in front of a doorframe, a person should place one hand

on either side of the frame, just above head height.

Moving one foot forward and gently lunging past the frame will stretch the
chest and shoulders. Hold this position for 30 seconds.

Shoulder blade squeeze

This basic exercise reminds the body what good posture feels like, and
helps build strength throughout the day.

Sitting up tall, a person should move both shoulder blades together, as if

trying to hold a tennis ball between them. As they flex, the shoulders
should move down and away from the ears.
This position should be held for 10 seconds, and repeated 10 times.

The T stretch

The T stretch is best done in the morning, just after waking, or in the
night, just before sleeping.

The person lies flat on their back with their feet flat on the floor. Their
knees will be bent and facing up.

The arms should be extended out to the sides of the body, palms facing
up. When done correctly, there will be a slight stretch in the back and
shoulders.

This position can be held for up to 10 minutes each day for the best
results.

Wall stretch

The wall stretch is one of the most important exercises for rounded
shoulders.

A person begins by standing with their tailbone, lower back, upper back,
and head against a wall. The feet are positioned slightly away from the
wall. The arms are pressed flat against the wall, keeping the elbows at a
90 degree angle.

This position is held for 30 seconds to a minute to provide a gentle

stretch and workout for the shoulders and upper back.

Wall angels

To do a wall angel, a person stands with their back to a wall, feet

positioned slightly forward, keeping the arms pulled back to remain in
contact with the wall at all times.

The arms start in a ‘W’ position, which resembles a person flexing both of
their biceps. Both arms are against the wall.
The hands are then extended upwards towards the ceiling while keeping
the shoulders down and flexed. Then the arms are returned to the starting
‘W’ position. This move is one repetition. Ideally, 10 such repetitions
should be done during each training session.

Other exercises

Other positions that can help with rounded shoulders include:

Planks – A person lies on their front, propped up on the forearms and

toes. The legs are straight and the hips are raised, creating a straight and
rigid line from head to toe. Planks work the core and lower back muscles.

Pull-ups or seated rows – People with access to gym equipment can

benefit from doing pull-ups or seated rowing with moderate weights.
These exercises build strength in the shoulders and chest.

All of these exercises are designed to be gentle on the body. They should
not hurt or make any back or shoulder pain worse. If any of these
exercises cause pain, a person should contact their doctor or physical
therapist to further diagnosis and improve poor posture.

Prevention
Treating or preventing rounded shoulders does not end with exercises.
Correct posture will have to be followed at all times to keep the rounded
shoulders from returning.

Posture is a habit, and just as the body was trained to have poor posture,
it must be trained to keep good posture throughout the day.

Last medically reviewed on July 25, 2017

Body Aches Bones / Orthopedics Sports Medicine / Fitness

How we reviewed this article:

SOURCES
Share this article

 v  

Exercises and tips for better posture

Medically reviewed by Gregory Minnis, DPT, Physical Therapy — By Jamie Eske —
Updated on July 7, 2022

Proper posture guides Effective exercises Other tips Summary

The term posture describes the position of a person’s

body when standing, sitting, or lying down.

Good posture can boost more than a person’s self-confidence. It also

offers long term health benefits, such as:

reduced back pain

decreased risk of injury

reduced stress on the muscles and joints

improved circulation, digestion, respiration, and flexibility

As people start improving their posture, they may gain a greater

awareness of their body. A person may begin noticing when their muscles
feel tense and become more attuned to misalignments in various areas.

Over time, the body will learn to correct bad posture naturally.

In this article, we discuss effective exercises and other tips for better
posture.

ADVERTISEMENT
Proper posture guides

Good posture may help reduce back pain and stress on the muscles.

The following guidelines describe good posture when standing, sitting,

and lying down:

Standing
 Stand with your feet flat on the floor, shoulder width apart.

Stand tall, as if a string is pulling upward from your head, and let
your arms relax by your sides.

Pull your belly button gently toward your spine.

Keep your chin parallel with the floor.

Sitting at a desk or table

Sit with your back straight and shoulders back.

Keep your feet flat on the floor. Do not cross your legs or ankles.

Rest your forearms on the table while keeping your shoulders back.

Your chin should be parallel to the floor, and your ears should align
with your collar bone.

Lying down

People can have good posture while lying on their back or side. Make
sure to keep the spine aligned and avoid twisting at the waist. Placing a
pillow underneath or between the legs can help relieve back pain.

People should avoid sleeping on their stomachs because this position

forces the neck to twist, putting excessive stress on the neck, shoulders,
and back.

Effective exercises to improve posture

Maintaining proper posture requires adequate muscle strength, joint
motion, and balance, according to the American Chiropractic Association.

The following exercises focus on increasing muscle strength and flexibility

for better posture.

Bridges
Bridges help strengthen the gluteal and abdominal muscles, which helps
relieve excess stress in the lower back.

To do a bridge:

Lie on your back with your knees bent and feet flat on the floor.

Lift your hips by engaging your core and buttocks muscles. The
buttocks and lower back should raise off the ground.

Gently lower back down to the starting position.

Plank
Plank Pose helps improve posture by strengthening muscles in the
shoulders and back as well as the core, glutes, and hamstrings. It also
encourages proper alignment of the spine.

To plank:

Get down onto your hands and knees. Make sure that your hands
align with your shoulders and your knees align with your hips.
Come onto the balls of the feet by lifting your heels and
straightening your legs. The body should form a straight line.

Keep your chest open and shoulders back.

Hold this position for 30–60 seconds.

Hip flexor stretch

This stretch gently opens the hips and improves balance and
coordination, which can help improve posture.
To do a hip flexor stretch:

Kneel with your right knee on the ground.

Place your left foot in front and bend your knee at a 90-degree
angle.
Keep your back straight, chest forward, and head upright.

Place both hands on your left thigh.

Gently press your hips forward and hold the position for 20­–30
seconds.

Repeat this stretch on the right side.

Mountain Pose

Tadasana, or Mountain Pose, is a simple yoga position that can help

improve posture. Mountain Pose focuses on upright body alignment, and
it incorporates several aspects of good posture.

To do Mountain Pose:

Stand upright with the feet hip width apart.

 Make sure to spread your weight evenly through both feet. Try
gently rocking forward and backward to feel how variations in
weight distribution affect posture.
Keep a slight bend in your knees, squeeze your thighs, and tilt your
tailbone down.
Drop your shoulders down and back, so your chest comes forward

Keep your shoulders relaxed and allow your arms to fall to the sides
of the body with your palms facing forward.

Inhale and exhale slowly for a few breaths.

Child’s Pose

This yoga pose lengthens the lower back and opens the hips. People can
use Child’s Pose as a resting position during yoga or other forms of
exercise or as part of their regular stretching routine.

To do Child’s Pose:

Get down onto your hands and knees.

Gently lean your body backward, keeping your hands in the same
position.
 Continue leaning back until your forehead touches the floor.

Your arms should make a straight line and your buttocks should rest
on your heels.

Keep your arms straight and shoulders relaxed.

Placing a mat or towel on the floor can make this pose more comfortable.
ADVERTISEMENT

Other tips
Around 1 in 4 adults in the United States sits for more than 8 hours a day,
according to a 2018 study . People who sit for long periods tend to
slouch in their chairs.

Slouching happens when the shoulders drop in front of the chest and the
head tilts forward. This posture puts an extreme curve in the spine,
placing stress on the neck and constricting the lungs. People may also
appear smaller if they slouch while standing.

A person can correct their posture by pulling their shoulders back and
keeping their head upright, in line with their spine.

Sitting for many hours may be unavoidable, but a person can maintain
good posture. Here are a few ways to improve posture while seated:

Switch sitting positions often.

Avoid crossing your legs or ankles.

 Keep your shoulders relaxed by resting your forearms and elbows
on a desk or table.

Avoid twisting at the waist, turn the whole body instead.

Stand up frequently.

Take short walks.

Also, the National Institutes of Health (NIH) recommend the following

general tips for improving posture:

Be aware of posture during everyday activities, such as walking,

watching television, and doing chores.

Stay active by taking part in regular exercise, involving cardio,

strength training, or stretching.

Maintain a healthy weight, as extra weight can weaken the

abdominal muscles and put stress on the joints and ligaments.

Wear comfortable, low heeled shoes that have arch support. High
heeled shoes alter a person’s center of gravity, which can put more
stress on the muscles and joints, especially in the knees.

Position desks and tables at the correct height if using them for
working or eating.

Summary
The term “posture” describes the position of the body when standing,
sitting, and lying down. Slouching and hunching forward can lead to poor
posture, which may cause joint and muscle pain.

General tips for good posture include:

keeping your shoulders back and chest forward

holding your head upright, in line with your spine

avoiding twisting at the waist

keeping the body’s weight distributed evenly among both feet and
hips
Having good posture can improve self-confidence and may provide
several health benefits, such as:

reduced back pain

decreased risk of injury

lower stress on the muscles and joints

improved circulation, digestion, respiration, and flexibility

People can use the stretches and exercises in this article to improve their
posture.

ADVERTISEMENT

Last medically reviewed on July 28, 2019

Back Pain Bones / Orthopedics

How we reviewed this article:

SOURCES

Share this article

 v  

RELATED COVERAGE
Sitting positions for good posture
Medically reviewed by Gregory Minnis, DPT

A person's sitting position can significantly affect their posture and back
health. Learn about how and why to maintain good posture.

READ MORE

How to strengthen the lower back

Lower back pain is common, but doing strengthening exercises can
relieve the symptoms. Learn how to perform a range of exercises and…

READ MORE

Causes of uneven shoulders

Medically reviewed by Angela M. Bell, MD, FACP

A person might have uneven shoulders for various reasons. Learn about
some possible causes, as well as helpful exercises to stretch and…

READ MORE

v 

Get our newsletter

Keep up with the ever-changing world of medical science with new and
 p p g g
emerging developments in health.

Enter your email SUBSCRIBE

Your privacy is important to us

About Us Health Topics

Contact Us Health Hubs

Terms of Use Medical Affairs

Privacy Policy Content Integrity

Privacy Settings Newsletters

Advertising Policy

© 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. All
rights reserved. MNT is the registered trade mark of Healthline Media. Any medical
information published on this website is not intended as a substitute for informed
medical advice and you should not take any action before consulting with a
healthcare professional. See additional information.

About | Careers | Advertise with us

OUR BRANDS

Healthline
Medical News Today
Greatist
Psych Central