Poor upper body posture, described as “rounded shoulders,” is usually due to slouching. If your shoulders are rounded forward, your body posture is out of alignment, which can lead to ongoing and/or future health problems, such as kyphosis, for example.

Rounded shoulders can be due to several reasons: lazy posture of the upper body; too much desk work; hunched over a laptop; poor exercise technique (too many chest exercises and not enough back exercises); or an overly developed chest with a weak back.

To help correct rounded shoulders, follow an exercise program that incorporates a combination of stretching, mobility, and strength work. The goal is to loosen your chest muscles, increase mobility, and strengthen your back. Set a goal to correct your posture and keep a journal. Choose a workout designed to strengthen your back and loosen your chest. Track your exercises, take before and after photos, and monitor your progress.

Most importantly, be aware of your upper body posture. Be mindful of standing tall, sitting up straight, and keeping your shoulders back.

The following program is designed to help improve your posture.

Shoulder pull program:

* Foam roller chest stretch

Lie on your back with a foam roller under your head and rolling it along your spine. Engage your core, raise your hands directly above your shoulders, place your palms facing each other, and point your fingers toward the ceiling (to maximize your arm length). Start the movement by lowering your arms to your sides (your body should be in the shape of a “cross”). Try to touch the ground with the back of your hands. Hold for 5 minutes and release.

* Doorframe Standing Chest Stretch

Stand up straight in the center of a door frame with your core engaged. Raise your arms so that your elbows are shoulder-width apart by your side. Bend your elbows to ninety degrees and place your palms away from you. Place your elbows, forearms, and palms on each door frame and gently lean forward. Hold for 1 minute and then do the same with one arm on the door frame and the other arm resting by your side. Hold the position for a minute and switch arms.

Repeat the single-arm chest stretches with your elbow at a forty-five-degree angle. Hold the position for a minute and switch arms.

* Standing T-stretch with palms facing backwards

Stand up straight, engage your core, and raise your arms straight out to your side (your body should be in the shape of a “cross”). Rotate your arms so your palms are facing back with your thumbs pointing down. Start the movement by gently pulling your arms back as far as you can. Hold for one minute repeat.

* Thumb elevation in prone position

Lie on your stomach (lying face down on the floor) with your arms extended at a forty-five degree angle (your body should be in a “Y” position). Swing your arms out, make a fist, and point your thumbs toward the ceiling. Start the movement with your shoulder blades pinching together. As you do, begin to lift your arms straight off the ground. Move your arms up and down for 15 reps, remembering to squeeze your shoulder blades together before raising your arms on each rep.

* cobra prone

Lie on your stomach with your arms at your sides, palms down, and legs straight. Contract your glutes and lower back muscles and lift your head, chest, arms, and legs off the ground. At the same time, rotate your arms so your thumbs point toward the ceiling. At this point, your hips should be the only parts of your body touching the floor. Hold for one minute.

* Reverse chest strap with elastic band

Take one elastic band in each hand and hold it shoulder-width apart (the tension on the band should be firm). Stand up straight, engage your core, and raise your arms directly in front of your shoulders. Initiate the movement with your shoulder blades (squeeze them before moving your arms), as you start by moving your arms straight out to your sides. Hold the stretched position for a second making sure your shoulder blades are tight. Bring your arms back in front of your shoulders and repeat for fifteen repetitions.

* wall press

Stand with your back pressed against a wall as straight as you can and place both arms against the wall. The back of your arms should touch the surface with your elbows bent at a ninety-degree angle. Slide your arms up the wall and hold for a second; then slide your arms up the wall as high as you can without pain; return to the starting position. Repeat five times. At each point of the movement, your elbows, arms, backs of your hands, shoulders and buttocks should be in contact with the wall. Don’t push your head forward or roll your shoulders forward to accomplish this. Keep your head up and your shoulder blades together.

Follow this program every other day and increase the intensity every week. For example, in week 1 start with one set of each exercise and add an additional set in week 2, etc. When you’re up to four sets, increase the intensity by adding weights and incorporating additional shoulder exercises.

conclusion

Improve your posture by incorporating the Shoulder Pull Back program into your routine. Make sure to check your posture throughout the day and keep a journal to monitor your progress. In a short time you will notice a marked improvement in posture.