Wellness
Its all about the bend and stretch.
With over 131 millionviews on TikTok, creators are sharing all sorts of remedies and exercises for rounded shoulders.
Clearly, we all need them.
(Read: hunching over your phone.)
Poor posture leads to weaker back muscles, he explains.
If theyre weak, they cant do their job properly.
He recommends doing targetedexercises two to three times a week.
You might feel a difference in your posture right away, or in about a month.
This move helps loosen any tightness in your chest so that it doesnt pull your shoulders forward.
Towel Stretch
Creator@jennlashley_recommends using a towel (or shirt) to help stretch the area.
Again, its all about loosening up the chest.
T Stretch
4.
Neck Stretch
Creator@katie.blake.fitis all about theneck stretch.
Hold for 15 to 30 seconds then repeat on the right side.
Do this stretch two times on both sides to ease tension in your upper back and shoulders.
Down Dog Variation
TikToker@nanserawellnesshas all sorts of rounded shoulder exercises on her channel.
This one starts off in a downward dog position.
take a stab at stay for 15 seconds before moving all the way down to your stomach.
Table Stretch
TikToker@trainwithkiashowed off a nifty way to stretch using a table.
Place your hands on the surface and then hinge forward at the hips.
Let your head drop between your arms towards the ground.
Hold it for about 30 seconds and repeat it every day.
Trust: It feels amazing.
Push your sternum up towards the sky as you bring your shoulder blades together.
Sphinx Pose
Creator@flowwithvictoriasuggests getting down into a sphinx pose.
Lie on your stomach and lift your upper body up.
Prop yourself up on your forearms and hold for 30 seconds.
Deadlifts
If youre looking for more of a strength-based move,@red5performancerecommends good, old-fashioneddeadlifts.
By strengthening the muscles in your upper back, itll be easier to maintain good posture.
Do three sets of 15 to 20 reps to get your shoulders back where they belong.
Studies referenced:
Lee, DY.
(2017).Changes in rounded shoulder posture and forward head posture according to exercise methods.J Phys Ther Sci.
