woman with rolled shoulders sitting at a desk

Exercises to Fix Rolled Shoulders

In the old days, many people worked labor jobs that involved being on their feet and putting in a fair amount of physical effort. Even kids still in school had to put in a lot more physical effort than the current generation.

But in today’s technology-filled world, more and more people are sitting at desks, or spending their work days hunched over smartphones and tablets, putting in their time digitally, poring over Facebook and Instagram, and playing video games.

There’s no doubt that technology makes our lives easier in countless ways than in previous generations before us, there are also hidden hazards that come long with this ‘ease of use’. In this article, we’ll talk about one of the tech-biggies – rolled shoulders.

What is “Rolled Shoulders”?

Rolled shoulders is pretty much what it sounds like – shoulders that are rounded as opposed to straight and square. You probably remember your parents telling you to ‘sit up straight’ when you were a kid. Slouching or hunching forward was a big no-no! There’s a reason why our parents warned us about our posture, and today, it’s even more important to be cognizant of it, lest we fall victim to this common, yet detrimental condition, because before we even realize it, we might all be hunching over with rolled shoulders!

Do YOU Have Rolled Shoulders?

You may be wondering if you’ve succumbed to this silent malady without even knowing. Don’t worry, there are a few ways to ‘diagnose’ the condition, and further in this article, many simple ways to ‘cure’ yourself of it.

Simply pay attention to your posture, particularly when you are sitting. Is your back straight, with shoulders back, or is your back curved so that you are hunched over with your shoulders pulled inward? It’s that simple. Now, if you answered yes to the latter, don’t worry too much. Here we’ll provide you with some simple exercises that you can do in the comfort of your own home, or anywhere really, to correct this problem quickly and easily.


Door Frame Stretch

  1. Choose a doorway in your home, and position yourself in the door way.
  2. Please a hand on each side of the door frame.
  3. Keeping your hands on the door frame, slowly take a step or two forward so that your arms are stretched behind you.
  4. Hold this position for thirty seconds.
  5. Repeat five times.

Rubber Band Stretches

If you have a set of rubber exercises bands, this one will be simple.

  1. Hold the band in both hands.
  2. Slowly stretch your arms out to the sides.
  3. Hold the position for thirty seconds.
  4. Repeat ten times.

Wall Slides

  1. Lean against the wall with your back straight.
  2. Flatten your arms against the surface of the wall.
  3. Slowly slide your arms up the wall until they are fully extended.
  4. Hold the position for thirty seconds.
  5. Slides your arms back down to your sides.
  6. Repeat ten times.

Chin Tuck

  1. Lean against the wall with your back straight.
  2. Slowly roll your head forward so that your chin touches your chest, ensuring that your head is still touching the wall.
  3. Repeat ten times.

woman doing plank exercise for rolled shouldersThe Plank

  1. Lie on the floor, face down.
  2. Prop the upper portion of your body up on your elbows.
  3. Slowly raise your legs so that your toes are holding your legs above the floor.
  4. Hold the position for thirty seconds or as long as is comfortable.


The Glute Bridge

  1. Lie on the floor on your back.
  2. Keep your arms next to your sides and flat on the floor.
  3. Slowly raise your hips until your pelvis is in the air.
  4. Hold the position for thirty seconds or as long as is comfortable.

Shoulder/Hip Rotation

  1. Lie flat on the floor on your back.
  2. Stretch your arms out to each side.
  3. Keeping your knees together, gently roll your hips back and forth.
  4. Repeat the hip roll five times.
  5. Put your legs flat on the floor.
  6. Gently roll your shoulders one after the other, and repeat ten times.

Eagle Arms

  1. Lie flat on the floor on your back.
  2. Raise your knees up, keeping your feet on the floor.
  3. Raise your arms up and cross them at the elbows, with the palms of your hands above your face.
  4. Hold this position for thirty seconds.
  5. Repeat ten times.

Pull Down

  1. Sit on the floor in the indian position with your back straight.
  2. Place an exercise band in your hands.
  3. Raise your arms as high as they will go above your head.
  4. Gently stretch the exercise band as far as you can.
  5. Hold this position for ten seconds, then release.
  6. Repeat ten times.

woman performing chiropractic exercise for rolled shoulder side plankSide Plank

  1. Kneel on the floor.
  2. Stretch one leg out to the side.
  3. Place the opposite arm on the floor.
  4. Raise your other hand into the air and stretch as high as you can so that your body arches to the side.
  5. Hold this position for 30 seconds.
  6. Switch sides and repeat.

Basic Shoulder Roll

  1. Sit in a comfortable chair with your back straight.
  2. Place your arms at your sides.
  3. Slowly roll you left shoulder backward and forward in a circular motion.
  4. Repeat this with your right shoulder, and do 20 rolls per side.


As you can see, correcting rolled shoulders is really quite simple. Any time you feel that you’ve fallen back into the habit of hunching forward, retrain your body again by practicing these exercises until you’ve corrected the issue.

And of course, if you have any questions about other ways to avoid having rolled shoulders, the staff at Broadway AT Yew Chiropractic & Massage are happy to help! Contact us today!




Exercises to Fix Rolled Shoulders was last modified: by

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