1.4M
STStrengthen your back: 3 quick exercises for rounded shoulders ⭐
#neckhump #roundedshoulders #shoulderpainrelief #explorepage #shoulder
@stretchilates
#Roundedshoulders
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(12)
374.2K
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
163.9K
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
48.3K
ALI get this question so very often. How can I fix my neck hump? The answer is complex so let’s get into it.
Postural neck humps can be connected to prolonged forward head posture patterns.
The further our head is away from the body the more stress is put on our spine. This can lead to an over curvature or the spinal area near the base of our neck.
Correcting or reducing this takes time, commitment, patience and attention to detail. We have to address tightness, mobility, strength and alignment. Over time, in suitable cases, we can reduce our forward head posture and take stress off if this area.
It’s important to note that not all neck humps are “fixable” and results greatly depend on cause and/or severity.
I HIGHLY suggest speaking with your doctor and/or trusted PT if it is causing you pain during movement before doing any plan or exercise.🧡
Not all neck humps are postural, some are fatty deposits associated with medical conditions. It’s important to know your specific cause to determin your unique needs.💕again please trust yours Doc to make that call. (That’s not me!💁🏼♀️)
I include a few examples in this video of how I approach training someone with these patterns. Release, mobilize, connect with your alignment and strengthen! There is no one Magic exercise… for anything. The body is complex!
I’ve designed a 12wk Shoulder Deep Dive plan that brings these “ingredients” together to help bring balance and stability to the upper body. If that sounds like a yes for you, check it out!
🗣️Let me be clear when I say:
I do not guarantee esthetic results. Every body is different, every person’s experience will also be different.
But you will build awareness, mobility and strength in areas that support a more balance upper body.🧡
👉🏼Choose My Plan link in my bio for more info!
Therapy Ball from @serioussteelfitness
#forwardheadposture #neckhump #roundedshoulders #postureexercises #neckexercise
@align.movement.massage
90.1K
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
292
LALet’s talk about the “neck hump” (or dowager’s hump).
That forward rounding at the base of your neck is something I see all the time. It’s often caused by poor posture, sitting too much, and constantly looking down—think working at a desk or scrolling on your phone. Over time, these habits weaken your upper back, tighten your chest, and strain your cervical spine.
With the right approach, you can strengthen your back, open your chest, and restore alignment to support your spine and body.
That’s why I created the @lytmethod —to help you move smarter, address imbalances, and retrain your body to function the way it’s designed to.
Ready to take the next step? Build Your Capacity is a 6-week program designed to transform how you move and feel—all for just $50. With over 20 hours of guided classes, including stretch sessions, LYT flows, and HIIT, you’ll build strength, improve posture, and gain confidence in your movement.
Comment BYC for the link to join. Let’s get started and stand taller together! 🫶
#functionalmovement #posturehealth #lytmethod #yoga #yogachallenge #posturematters #neckhump #neckhumpexercise #roundedshoulders #neckpain #headacherelief
@lara.heimann
107.0K
PORounded shoulders don’t fix themselves—but the right daily movement can start opening things up fast. Stay consistent and let your body realign the way it’s supposed to 🙌 Follow for more.
#posture #roundedshoulders #mobility
@postureguymike
92.0K
BOFix Your Posture in Minutes a Day ⏱️
Slouching? Hunched over your laptop all day? 🧍♀️🧍
Let’s fix those rounded shoulders — without making it complicated 💁♀️💪
✅ External Shoulder Rotations
✅ Scapula Retraction Drill
✅ Cow Face Stretch (with light weights)
✅ Standing Neutral Grip Hold
✅ Rear Delt Flys
✅ Scapula Stability Drill
Just a few minutes of this routine =
✨ Better posture
✨ Less shoulder pain
✨ More confidence
✨ A stronger YOU
No equipment? No problem. Start slow. Stay consistent.
Your shoulders will open up like magic 💫
#PostureFix #RoundedShoulders #MobilityMadeEasy #QuickFix #FitnessForAll #WorkoutAtHome #ShoulderMobility #PostureCheck #DeskJobRelief #PainFreeMovement #BoxFitTips #TrainSmart #MobilityMonday #FeelGoodFitness
@boxfit.in
328.9K
HEIf Emma Chamberlain Gen Z icon — shows signs of forward head posture and rounded shoulders, it’s a good indicator of what’s happening to most of us. It’s just the reality of modern life.
So many people spend their days slightly hunched over screens, and posture doesn’t just affect how you stand. It shows up in the face as jaw tension, neck lines, puffiness, and reduced circulation. Over time, poor posture can interfere with lymphatic flow and contribute to the heaviness and aging we don’t always connect back to the body.
The encouraging part is that posture is trainable. With the right movements, you can create visible change in minutes a day.
This routine is designed to help release neck and shoulder tension, improve blood flow to the face, support jaw and neck definition, and encourage a more lifted, open posture.
Posture is one of the most overlooked components of aging well. Try this daily for two weeks and notice how your body feels after just one round.
If you want reminders to stay consistent, comment REMINDERS and I’ll send them to you.
#ForwardHeadPosture #RoundedShoulders #PostureCorrection #TechNeck
@helenleland
3.3K
BY👩🏽🏫 90% of the reasons why people hate to see themselves in photos, especially candids, is because it makes them self-conscious about their poor posture. It’s always worse than they imagined!
👉🏼 Accustomed to slouching over our phones 24/7, many of us suffer from healthy issues caused by poor posture - and the effects can even be seen in our appearance
🤯 And not just in our shoulders and back: a bad posture can affect our face too, due to the tension it creates in various parts of our body!
Here are 5 signs that indicate you may need to start practicing posture exercises
1️⃣ You feel self-conscious when seeing your body in the mirror or in candid photos.
2️⃣ You have a double chin even if you are not overweight.
3️⃣ You are training with weights at the gym to enhance your back, but you feel like it’s making it worse giving you a swollen look and a shortened neck.
4️⃣ You experience “text neck” (neck hump) and neck tension from slouching over your phone and laptop at work or due to bad habits.
5️⃣ You may notice physical signs that seem unrelated to posture but are actually connected, such as Venus rings on the neck, thinner lips, nasolabial folds, and dull skin.
👩🏽🏫 You see, our body and face are interconnected through musculo-fascial chains that run from our feet through our entire bodies.
⚠️ a bad posture can cause tension in these chains, leading to facial muscle spasms, and disrupt the proper lymphatic drainage as well as blood and oxygen flow to our facial structures
👉🏼 this leads to visible swelling, wrinkles, changes in facial contour, loss of volume, and dull skin tone and color
✨ This means that by working on fixing your posture, not only would you achieve an elegant posture and backs, but also a healthy complexion, a sharp contour of the face, fewer wrinkles and fine lines
📘I provide a detailed explanation of this process, including the 12-minute routine of posture exercises that helped me transform my posture and face - in my ROYAL POSTURE GUIDE✨
💬 Comment the word POSTURE to receive the 🔗 to grab my guide and start seeing results in just 2-3 weeks!! ~ then
@bythatgrl
5.6K
FLPosture correction with this exercises..
#jyotijainyoga #posturecorrection #forward #hunchback #roundedshoulders
@flowwithjyotijain
292.7K
TAStick to one simple movement every day to help improve rounded shoulders and hunchback posture.
Move slowly, focus on alignment, and let better posture build over time.
#ShoulderBackWorkout #RoundedShoulders #PostureTraining #HomeWorkout #DailyMovement
@taichiwithmom
✨ Guía de Descubrimiento #Roundedshoulders
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