How to Fix Forward Shoulders: A Complete Guide to Better Posture

Before you start reading this, I want you to pause for a second and look at what you’re doing. Maybe you’re sitting down, hunched over and peering over your laptop squinting your hardest; perhaps you came across this on your phone and you’re bending your neck trying to get through this.

If this is you, I want you to take another pause and remind yourself what good posture looks and feels like where you’re sat or standing tall, ready to take on the world because the chances are, if you’ve clicked on this page you’re suffering from forward aka rounded shoulders.

Forward shoulders, a common postural deviation where the shoulders are rounded forward, can lead to various physical problems, including neck pain, back pain, and even headaches. With modern lifestyles increasingly dominated by desk work, smartphone use, and other activities that promote poor posture, it’s no surprise that so many of us struggle with this issue.

Today, we’ll delve into the causes, implications, and solutions for forward shoulders, providing a comprehensive guide that includes exercises, tips, and answers to common questions we hear on this topic.

What are Forward Shoulders?

Forward shoulders occur when the shoulder blades (scapulae) are pulled forward, often accompanied by a forward head posture. This condition is usually a result of muscle imbalances, where the chest muscles (pectorals) become tight, and the upper back muscles (rhomboids, trapezius) become weak. This imbalance pulls the shoulders forward and rounds the upper back.

By the way, the theme of tight front muscles and weak back muscles are a common theme throughout the body and are often the cause of other desk dweller ailments like back and knee pain.

Why Does This Happen?

Several factors contribute to this postural issue, including:

• Sedentary Lifestyle: Long hours sitting at a desk or working on a computer.
• Poor setup: Bad workstation setup e.g. where you’re using a small laptop for 8 hours a day or sitting with posture because you’re looking down rather than straight ahead.
• Lack of Exercise: Especially exercises that target the upper back and shoulder muscles. The “gym bros” more than the “gym girls” are guilty of this. I’m looking at the people who spend all day on the bench press, shoulder press and bicep curls but couldn’t tell you what the Lat Pulldown or Face Pull works. A client of mine has nailed it perfectly as “glamour muscles”. This doesn’t even account for the people who don’t exercise in the first place.
• Smartphone Use: Constantly looking down at a phone strains the neck and shoulders. As we highlighted at the beginning, the next time you’re looking at your phone, pause and correct yourself.

Health Implications

The problem is that the implications don’t happen overnight — they’re subtle, insidious even. A sudden illness or accident can change your perspective and lead to action. But poor habits over months and years become so deeply entrenched in your routine that you don’t even realise they’re causing you problems.

But believe me, they are. Ignoring forward shoulders can lead to more severe problems over time:

• Chronic Pain: In the neck, upper back, and shoulders — probably the main reason you’re reading this.
• Reduced Mobility: Mobility is the buzzword at the moment but it’s for real for real. Tight chest muscles can limit the range of motion.
• Headaches: A less known symptom but it may be the reason you suffer from headaches and migraines due to strain in the upper trapezius and neck muscles.
• Breathing Issues: Something that I and many others during the COVID boom of working from home suffered from. Poor posture tightens and weakens both the muscles around and directly involved in breathing which can restrict chest expansion and oxygen’s ability to pass through, affecting breathing.

How to Correct Forward Shoulders

Step 1: Stretching the Tight Muscles

To begin correcting forward shoulders, you need to focus on stretching the tight muscles in the chest and the front of the shoulders. Here are a few exercises that can help:

1. Pectoral Stretch Against a Wall:

• Stand facing a wall, and place your forearm against the wall with your elbow bent at 90 degrees.
• Gently rotate your body away from the wall until you feel a stretch across your chest.
• Hold for 20–30 seconds and repeat on the other side.

2. Chest Opener with a Foam Roller:

• Lie on a foam roller placed along your spine, with your head and tailbone supported.
• Open your arms out to the sides, letting them fall toward the floor.
• Hold this position for 1–2 minutes, allowing your chest muscles to relax and open up.

Step 2: Strengthening the Weak Muscles

Strengthening the muscles of the upper back and shoulders is crucial for pulling the shoulders back into alignment:

1. Scapular Retractions and Alternatives:

• Sit or stand with your back straight.
• Squeeze your shoulder blades together, holding for 3–5 seconds, then release.
• Repeat 10–15 times.

2. Face Pulls:

• Attach a resistance band to a sturdy object at chest height.
• Hold the ends of the band with both hands and pull the band towards your face while keeping your elbows high.
• Squeeze your shoulder blades together as you pull.
• Perform 3 sets of 12–15 repetitions.

3. Wall Angels:

• Stand with your back against a wall, feet a few inches away.
• Press your lower back, upper back, and head against the wall.
• Raise your arms to shoulder height, with elbows bent at 90 degrees, then slowly raise them overhead while keeping them against the wall.
• Return to the starting position and repeat 10–15 times.

Step 3: Prevention is better than cure:

While correcting forward shoulders is crucial, it’s even better to prevent bad posture from developing in the first place. Here are some key strategies to help you maintain good posture throughout your day-to-day life:

1. Workstation Setup

One of the most effective ways to prevent forward shoulders is setting yourself up to succeed. Ensure that your desk, chair, and computer monitor are all positioned to promote a neutral posture:

- Desk Height: Your desk should be at a height where your elbows are bent at a 90-degree angle, with your forearms parallel to the ground.

- Monitor Position: Your monitor should be at eye level, so you’re not tilting your head up or down.

- Chair Support: Use a chair with good lumbar support to maintain the natural curve of your spine.

2. Regular Movement and Stretching

Sitting for prolonged periods can lead to muscle tightness and imbalances. To prevent this:

- Take Breaks: Stand up, stretch, and walk around for a few minutes every hour.

- Stretch Regularly: Incorporate stretches that target the chest, shoulders, and back into your routine, especially if you’ve been sitting for a while. If you haven't already, you should check out our mobility handbook with exercises for every muscle group that you can start implementing throughout the day.

3. Optimal Sleeping Position

Your sleeping position has a significant impact on your posture. To prevent forward shoulders and other posture issues:

- Sleep on Your Back or Side: Sleeping on your back with a pillow under your knees helps maintain the natural curve of your spine. If you prefer sleeping on your side, place a pillow between your knees to keep your hips aligned.

- Invest in a Quality Mattress: A supportive mattress can make all the difference. A good mattress keeps your spine aligned and reduces the risk of developing bad posture while you sleep. Consider checking out Simba Sleep for top-quality mattresses designed to support healthy posture.

4. Strengthening and Conditioning Exercises

Maintaining a regular exercise routine that strengthens the muscles supporting good posture is essential. Focus on exercises that:

- Target the Upper Back and Shoulders: Incorporate exercises like rows, face pulls, and scapular retractions into your workouts to strengthen the muscles that help keep your shoulders in proper alignment.

- Promote Core Strength: A strong core supports your entire spine and helps maintain good posture throughout the day.

5. Mindfulness and Posture Checks

- Developing a habit of checking your posture regularly can prevent slouching or rounding your shoulders:

- Posture Reminders: Set reminders on your phone or computer to check and correct your posture throughout the day.

- Mindful Movement: Pay attention to how you carry yourself when walking, standing, or sitting, making sure to maintain an upright, aligned posture.

By implementing these preventive strategies, you can maintain good posture, reduce the risk of developing forward shoulders, and avoid the discomfort and pain associated with poor posture habits.

Common Questions Answered

Obviously, at 826, we work with people in your shoes every day — either whilst training or digitally and here are some questions that we often get that you are probably wondering…

1. What do physios mean when they discuss the shoulders and “every inch back”?

Explanation: This question is typically about the shoulders back every inch helps. While it’s essential to retract the shoulders, doing so too forcefully can lead to tension and discomfort. The goal is to find a neutral posture, where the shoulders are aligned with the ears and hips, without excessive retraction.

2. How about a trapped nerve in the rhomboid?

Explanation: A trapped nerve in the rhomboid can cause pain and discomfort. Gentle stretching, such as rhomboid stretches, and applying heat can help relieve symptoms. However, sometimes this isn’t the final solution to a trapped nerve. If pain persists, it’s advisable to consult a physical therapist for targeted treatment.

3. What exercises would you recommend for an individual with scoliosis and forward shoulders?

Explanation: For individuals with scoliosis, it’s essential to focus on symmetrical exercises that don’t exacerbate the curvature of the spine. Exercises like wall angels, scapular retractions, and gentle chest stretches are beneficial. Again though, everyone’s body is different so it’s also recommended to work with a physical therapist who can tailor exercises to your specific needs.

4. How do I check if I’ve got good posture throughout the day?

Explanation: A quick 4 step check:

1. Ensure your head is upright with your ears aligned over your shoulders, not jutting forward.
2. Shoulder Position: Your shoulders should be relaxed, not hunched or rounded, and level with your hips.
3. Back and Hips: Keep your spine neutral with a slight curve at your lower back. Avoid arching or slumping.
4. Feet and Knees: When standing, distribute your weight evenly on both feet and keep your knees slightly bent, not locked.

Conclusion:

Correcting forward shoulders requires a combination of stretching tight muscles and strengthening weak ones. By incorporating the exercises mentioned above into your routine, you can gradually improve your posture, reduce pain, and enhance overall mobility. Remember, consistency is key, and it’s always wise to consult a healthcare professional if you have any underlying conditions or if the exercises cause discomfort.

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