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6 Stretch Exercises To Fix Your Rounded Shoulders

6 Stretch Exercises To Fix Your Rounded Shoulders

To see if you have rounded shoulders, try looking at yourself in the mirror and let your arms fall naturally by your side. If your knuckles are facing you, then there’s a high chance you’re suffering from it.

When we slouch at our desk all day, we’re actually doing more harm to our spines and muscles than we can ever imagine. Our back muscles are stretched and strained, our chest muscles are shortened, the muscles in our shoulder blades weaken, all of which causing us to look like hunched back ogres.

To prevent from suffering such an unsightly feature, here are 6 simple stretch exercises that you can do every day.

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1. Shoulder Squeeze Stretch

The shoulder squeeze stretch exercise is so effective yet so simple to do that you can do it in your office while at work. Simply lock both hands behind your back and stretch as far back as possible. To do this effectively, you can pretend that you have an orange in between your arms and you are going to squeeze the juice out of it. Do this for 10 seconds per stretch 3-4 times a day.

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    2. Band Stretching Exercise

    With a little bit of resistance to the stretch, using an exercise band to stretch those worn out shoulders is also a great way to keep your posture in check. The external rotation with the band as shown below helps stretch the rotator cuff which is a group of tendons around the shoulder blades. To do this, simply wrap the band around a sturdy structure and with one hand, simply pull the band in a 180-degree motion towards you. Go back to the original position slowly and do for 10-15 repetitions per arm.

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      3. The Baby Cobra

      The baby cobra looks like a plank but has a different function to it. Doing the baby cobra pose actually helps to stretch those back muscles that are used to go into slouch position at almost half of your day. To perform this, simply lie flat on your stomach with your hands beside your shoulders. Slowly lift yourself up until you can feel the stretch on your lower back. Slowly go back down and repeat 10-12 times.

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        4. Bridge

        The bridge pose stretches your chest, shoulders and back. Not only that, it also helps you calm you down and helps to rejuvenate your tired legs. Simply lie on your back with your feet flat on the ground. Taking a deep breath, lift your hips off the floor as high as you can but without discomfort. Tuck your shoulders in and lock your hands together under your waist. Slowly lower yourself down and repeat 10-12 times.

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          5. Camel Pose

          The camel pose is an intermediate stretch position but when done correctly, it can give you an effective stretch on your back and shoulders. To do this, kneel on the floor with both legs flat and parallel to the ground. Push your buttocks forward and grasp a structure such as a chair behind. Breathe and lift your chest up to the sky and feel the stretch. Hold this position for 10-12 seconds and repeat.

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            6. Planking

            Planking has had a good reputation among people with back injuries or shoulder stiffness. The plank is so easy and effective and it also has an impressive list of benefits if done frequently. Some of the benefits include balance and posture, flexibility and what we’ve always wanted – a toned belly. Simply lie on your stomach and using your arms to support yourself, lift yourself up to get into the plank position with your back and buttocks parallel to the ground. Hold the position for 30 seconds to 1 minute.

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              Last Updated on December 2, 2019

              10 Powerful Ways to Stop Worrying and Start Living Today

              10 Powerful Ways to Stop Worrying and Start Living Today

              Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

              In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

              These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

              1. Make Your Decision and Never Look Back

              Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

              But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

              Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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              2. Live for Today, Package Things up in “Day-Tight Compartments”

              You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

              The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

              3. Embrace the Worst-Case Scenario and Strategize to Offset It

              If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

              Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

              If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

              4. Put a Lid on Your Worrying

              Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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              To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

              In the same manner, you can put a stop-loss order on things that cause you stress and grief.

              5. Fake It ‘Til You Make It – Happiness, That Is

              We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

              If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

              Marcus Aurelius summed it up aptly:

              “Our life is what our thoughts make it.”

              6. Give for the Joy of Giving

              When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

              One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

              So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

              7. Dump Envy – Enjoy Being Uniquely You

              Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

              Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

              8. Haters Will Hate — It Just Means You’re Doing It Right

              When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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              So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

              9. Chill Out! Learn to Rest Before You Get Tired

              Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

              It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

              It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

              10. Get Organized and Enjoy Your Work

              There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

              But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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              Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

              More About Living a Fulfilling Life

              Featured photo credit: Tyler Nix via unsplash.com

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