1.2M
STStrengthen your back: 3 quick exercises for rounded shoulders ⭐
#neckhump #roundedshoulders #shoulderpainrelief #explorepage #shoulder
@stretchilates
#Roundedshoulders
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88.5K
JE↓ HOW TO FIX ROUNDED SHOULDERS ↓
Prepare 2 towels
• Small towel to support your forehead
• Long towel to hold and swing your arms
Controlled swings
Open through the shoulders
Feel your upper back activate
20 reps
Daily
Or anytime your shoulders feel tired from sitting
Rounded shoulders are not just aesthetic.
They shift your alignment forward.
Your neck starts overworking.
Your mid back becomes stiff.
Stretching alone won’t fix this.
You need activation and retraining.
Alignment first.
Then strength.
Save this and try it after work tonight. 🔥
#posturecorrection
#roundedshoulders
#neckpainrelief
#pilatesrehab
#alignmentmatters
@jennykimhealth
354.0K
BEComment “FIX” for a custom plan for you 👇
STOP living with rounded shoulders…fix this BEFORE it turns into pain 👇
PS. I Guarentee you will want to save this! so make sure you do before you lose it!
If you ever feel your shoulders rounding forward, that’s not just “bad posture”…
It’s a fast track to shoulder impingement, nagging tightness, and eventually that hunchback look.
Rounded shoulders usually come from 2 things:
Internal rotation
and Scapular protraction (shoulder blades sliding forward)
So to fix it, we need the opposite:
✅ External rotation
✅ Retraction
Here are 4 easy moves you can do at home or in the gym (save this):
1. Pec Smash w/ Ball (2 sets of 10 slow reps):
Pin the ball to a wall and glide your arm up/down to loosen the pec that pulls your shoulder forward
2.Open Books (2 sets of 8 reps each side w/ 3 sec hold):
Hips stacked, reach back, squeeze shoulder blade “into your spine”
3. Lat Stretch on Bar (2 sets of 30-45 sec each side):
Elbow on a bar, let bodyweight pull you down to open your biggest internal rotator (lat)
4. Banded External Rotations (2 sets of 12-15 reps):
Elbow glued to your side, rotate out to strengthen external rotators and “pull posture back”
Save this and do it consistently before your shoulders start screaming.
And if you want me to help you fix your posture + shoulder mechanics with a custom plan…
Comment “FIX” and I’ll personally reach out. 💪
Follow @beyondrecoveryprs for more no-BS fixes for pain-free shoulders.
#roundedshoulders #posture #shoulderpain #shouldermobility #shoulderrehab
@beyondrecoveryprs
160.0K
SIBad posture? Rounded shoulders? Forward head?
Fix it daily with these 4 simple exercises.
Do this routine once a day to:
✔ Open tight chest muscles
✔ Activate weak upper back
✔ Improve spinal alignment
✔ Reduce neck & upper back strain
SAVE this daily reset.
💬 Comment “POSTURE” for full routine details
SHARE with someone who sits all day
#posturecorrection #fixyourposture #roundedshoulders #forwardheadposture #neckpainrelief
@sirphysio
108.6K
PONotice a bump at the base of your neck?
Forward head posture and rounded shoulders can flatten the natural curve of your neck, creating stiffness, tension, and that visible “hump.” This only gets worse with age.
There are two great exercises that can help restore mobility and strengthen the muscles that stabilize your neck and shoulders.
These exercises work to:
• Improve your neck’s natural alignment
• Open tight muscles and relieve tension
• Strengthen the muscles that support your head
• Help reduce the appearance of a neck hump
Consistently doing these exercises can retrain your muscles, restore proper posture, and improve how your neck, shoulders, and upper back move together.
If you want a full, step-by-step plan to fix neck humps and improve posture, comment “NECK HUMP” to learn more.
Or comment “BIG DEAL” to save over $100 on an annual membership with full access to all posture and pain-relief programs.
#NeckAlignment #PostureExercises #NeckMobility #HealthyPosture #PostureReset
@postureguymike
244.2K
SCPosture Sculpting ⚒️
Long Hours Of Sitting And Screen Time Often Lead To Rounded Shoulders, A Forward Head Position, And An Underactive Upper Back. Over Time, This weakens the muscles responsible for keeping your spine aligned and your chest open.
These On-Stomach Posture Exercises Target The Posterior Chain, Especially The Upper Back, Rear Shoulders, And Spinal Stabilizers. By lying face down, you remove momentum and force the right muscles to activate with control.
The goal isn’t speed. It’s precision.
Slow, controlled reps retrain your body to support itself properly again.
With consistent practice, you will notice improved shoulder positioning, better spinal alignment, reduced neck tension, and easier breathing.
This Is Simple, Equipment-Free Work, But Done Correctly, It Rebuilds The Foundation Of How You Hold Yourself Every Day.
Keep Sculpting ⚒️
@postureai.app
#postureworkout #upperbackstrength #homeworkout #bodyweighttraining #keepsculpting
@sculptorphiloctetes
304.9K
NI3 ways to fix your rounded shoulders at home.
The first will relief the tension from your shoulder
The second will improve the upper back
The third will allow you to go deeper and stretch the muscles that are feeling stuck.
Save and try later !
#yoga #posture #roundedsholder #sholders #yogatutorial
@nikoldiayoga
21.2K
BOWanna fix your neck hump (also called dowager’s hump or tech neck)? 🤯
You don’t need hours at the gym—just a few simple posture exercises done consistently can help you:
✔️ Reduce stiffness in your upper back & neck
✔️ Improve posture while sitting & standing
✔️ Release tension from long hours on the phone/laptop
✔️ Strengthen weak muscles that cause slouching
Consistency = correction ✅. Start small, stick with it, and watch your posture transform.
[neck hump, fix neck hump, tech neck, dowager’s hump, bad posture, posture correction, neck pain relief, rounded shoulders, back hump, upper back pain, cervical spine exercises, spine alignment, hunchback fix, forward head posture, computer neck, phone neck, neck exercises, shoulder mobility, thoracic spine, improve posture, back posture correction, best exercises for neck hump, relieve stiff neck, correct rounded shoulders, neck strengthening, upper back strengthening, fix bad posture, everyday posture fix, exercises for neck pain, posture improvement, desk job posture, correct sitting posture, neck stretch, back stretch, posture tips, spine health]
@boxfit.in
4.7M
PODealing with rounded shoulders? You’re not alone.
Here are two simple yet powerful moves to help restore shoulder mobility and improve alignment:
Beginner Level:
Stand facing a wall with your forehead resting on a towel. Hold another towel overhead, wider than shoulder-width. Slowly bring the towel down behind your back to your lower spine, then return it overhead. Controlled movement is key!
Advanced Level:
Lie face down with a towel under your forehead. Perform the same movement, guiding the towel from overhead to behind your back. This added resistance from the floor makes it more challenging—and more effective!
Rounded shoulders are often caused by sitting too long, slouching, or repetitive habits—and if ignored, they can lead to long-term pain and stiffness. These two exercises are a great start, but they’re just the beginning.
Comment “ROUNDED SHOULDERS” for access to my full 20-week program built to fix this at the root.
Comment “BIG DEAL” to unlock all of my posture and pain programs and save $100 on the annual membership!
Remember: pain is your guide—never push through discomfort.
Let’s get your shoulders back where they belong!
#roundedshoulders #posturecorrection #shoulderhealth #mobility #posturefix #postureexercises #upperbackrelief #techneck #wellnessjourney
@postureguymike
5.1M
HERounded shoulders pull your head forward which shows up as neck lines, and the neck hump you see in the video. This quick roll, tuck, open routine reminds your body how alignment feels, so tension stops living in your neck and jaw. Consistency for a few minutes a day changes how your face sits.
P.S. If you’ve been feeling the pull to finally put yourself first, I created this for you. Sessions: The 10-Day Reset is an online course that blends deep nervous system healing and natural physical transformation. You can’t truly have one without the other.
It’s for the woman who wants to:
🤍 Wake up feeling steady before the chaos starts
🤍 Lift and sculpt your face using just your own hands (no needles)
🤍 Get out of “survival mode” so you actually feel calm again
🤍 Ease the bloat and just feel a little lighter in your body
🤍 Build tiny habits that actually stick because they aren’t a chore
This is NOT just another “challenge.” It’s 10 days of sacred time with yourself, to help you fall back in love with your life through posture, facial activation, and micro-habits that actually fit your reality. 🫶🏻
Follow me, then comment “SESSIONS” to learn more and experience the transformation for yourself!
If you don’t want to comment, just DM me “SESSIONS” instead.
#facialsculpting #facialmassage #crunchymom
@helenleland
1.2M
PHYour physical therapist is a legend for showing you this 🔥
One simple technique that targets your neck hump, forward head posture, and rounded shoulders — before they turn into chronic pain.
Posture isn’t about “standing straight.”
It’s about restoring movement, alignment, and control where your body has adapted the wrong way.
Save this. Practice it daily.
Your neck, shoulders, and future self will thank you. 💪🧠
#posture #neckhump #physicaltherapist #physiotherapy
@physicaltherapysession
1.1M
PARounded shoulders can cause neck pain, headaches, and cervical problems.
To correct posture, you can try a simple scarf trick at home. But for office workers and people who sit long hours, a Cyson Posture Belt is a much easier solution.
It helps keep your shoulders in the correct position and supports your spine throughout the day.
I recommend it to my patients with posture-related neck and cervical issues.
You can buy it from cyson.in and start improving your posture today. @cyson_india
@painflameclinic
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