How Can I Correct My Slouching Shoulders?

Rounded shoulders refer to the condition where the angle between the shoulders and the neck is relatively large. In individuals with rounded shoulders, the clavicle and the distal end of the scapula may exhibit a drooping phenomenon. This can have a significant impact on one's body shape, temperament, and posture. It is crucial to pay attention to the correction of rounded shoulders in daily life. Correcting rounded shoulders requires performing certain exercises regularly, and consistency is key to achieving effective results. Let's explore how to correct rounded shoulders through specific exercises.

Exercise 1:

1. Stand naturally with legs slightly apart. Hold a dumbbell in each hand with palms facing forward, and raise the dumbbells to the sides of your ears.

2. At this point, the upper arms should be at the same level as the shoulders or slightly lower. The forearms should be perpendicular to the ground.

3. Exhale, engage the shoulders, straighten the arms, and raise the dumbbells above your head. Inhale and return to the starting position. Repeat the movement.

Exercise 2:

1. Stand naturally with legs slightly apart. Hold a dumbbell in each hand and raise them to the chest level.

2. Ensure that the palms are facing the body, and the dumbbells are aligned in a straight line.

3. Exhale, open the upper arms to the sides of the body, rotate the forearms inward, and raise the dumbbells above the head. Inhale and return to the starting position. Repeat the movement as shown in the figure.

Exercise 3:

1. Stand naturally with legs slightly apart, arms straight, and hold dumbbells in both hands at the sides of the body.

2. Exhale, engage the shoulders, open and raise the arms to the sides of the body until they are at the same level as the shoulders. Inhale and lower the arms, repeating the movement.

Exercise 4:

1. Stand naturally with legs slightly apart. Hold dumbbells in both hands with arms straight and place the dumbbells in front of the thighs, palms facing inward.

2. Exhale, engage the shoulders, and raise the upper arms to the same level as the shoulders, forming a straight line with the two upper arms. The forearms should be slightly lower than the upper arms. Inhale and lower the arms, repeating the movement.

Exercise 5:

1. Stand naturally with legs slightly apart. Extend the arms and hold dumbbells in both hands at the sides of the thighs, palms facing forward.

2. Exhale, engage the shoulders, and raise the dumbbells from the sides of the body to above the head. Inhale and return to the starting position, repeating the movement.

Exercise 6:

1. Stand with legs apart and knees bent, keeping the back approximately parallel to the ground.

2. Hold dumbbells in both hands with palms facing each other. The arms should be slightly bent at the elbows.

3. Exhale, engage the back muscles, and open the arms to the sides, raising them to a level parallel to the plane of the back. At this point, the palms should face the ground. Inhale and lower the arms, repeating the movement while maintaining body stability.