12 Shoulder Posture Exercises

Computer posture seems complex. But after studying it since 2011, I’ve learned that simple fixes, practiced consistently, can lead to remarkable improvements over time.

Rounded shoulder posture is one of the most common postural issues linked to modern lifestyles. Anytime I place my hands on something in front of me, and leave them there for long periods of time, my torso naturally slouches forward. This specifically applies to a keyboard and mouse.

In this compromised position, the shoulder begins to shift forward, as certain muscles tighten, while others become weak and underused.

Shoulder posture exercises are commonly used to help restore balance and retrain how the shoulders sit in a more neutral position.

So today, I’m sharing a round up of shoulder posture exercises that can help address both tightness in the front of the body and weakness in the upper back.

12 Shoulder Posture Exercises

Rounded shoulders are extremely common in people who spend long periods sitting or working at computer.

Shoulder posture exercises have helped me address this by improving muscle balance, increasing mobility, and strengthening my upper back.

My long-term shoulder improvement thrived on consistency and how my body was used throughout the day.

What is Rounded Shoulder Posture

Rounded shoulder posture is when the shoulders gradually shift forward from their natural aligned position. It often happens alongside tight chest muscles and weaker upper back muscles.

It’s commonly associated with tension in the neck, stiffness between the shoulder blades, and a forward head position. It’s usually related to long-term movement habits and muscle imbalance, rather than something permanent.

Do Shoulder Exercises Fix Posture

Shoulder exercises helped improve my posture by restoring balance between weak, tight muscles. Posture is influenced by daily habits as much as exercise. The right exercises really made a noticeable difference in my personal experience.

How to Fix Shoulder Posture with Exercise

Lengthens tight chest muscles that pull shoulders forward

When I had poor computer posture, my chest muscles were the tightest muscles in my whole body. But this muscle tension was secondary. First, my arm muscles were overused from holding a keyboard and mouse all day. This chronically activated each shoulder rotator cuff internally. So, shoulder exercises also had a positive effect on my tight chest muscles.

Strengthens upper back muscles that support upright posture

When I used to slouch forward, my upper back muscles (lengthened) did the exact opposite of my chest (shortened). My shoulders played a large role in this imbalance. Shoulder exercises naturally helped restore balance between my upper back and chest.

Improves scapular control and shoulder blade stability

My scapulae and shoulder blades used to pull downward when I held a keyboard and mouse 8 hours a day. Improving my shoulder mobility has eased the pressure I used to pull those down with.

Increases mid-back (thoracic spine) mobility

Sitting for long periods of time caused my chest to be my most compressed muscle group. At the same time, it caused my mid-back to be my most overextended muscle group. Setting my shoulders in neutral positions helped me restore balance in my upper body (between my chest and mid-back muscle groups).

Rebalances muscle activation between chest and back

The dysfunction between my chest and back was intense. When I used to slouch forward, my back muscles would lengthen, while my chest muscles shortened. All of them were overused, tight, and weak. The shoulders play a large part in connecting my back and chest muscles. So doing shoulder posture exercises helped me find a balanced muscle activation in my chest and back.

Improves posture awareness during daily movement

I often talk about how increasing body awareness was the first step I took when improving my computer posture. Because computer posture can get complex. And I had to understand what I was doing wrong, before I could learn what I needed to do right.

12 Shoulder Posture Correction Exercises

Disclaimer: Nothing in this article is medical advice or recommendations. I talk about my personal experience and what worked for me. Hopefully you can relate to what I share, but it’s up to you to improve your posture. Do your research, make good decisions, and be the best advocate you can be for your own healthcare.

I share my experience because we need more the 3 physical therapy appointments per week (for 6 to 8 weeks). That just didn’t get the job done for me. It takes a lot of work to be a physical therapist. But the company they work for has their own agenda. And that’s to make money. Unfortunately, more appointments means more money for the company, but slower healing for the patient.

Doorway Chest Stretch

This classic stretch helps me release tight chest muscles that pull the shoulders forward and restrict upright posture. It has helped me fix rounded shoulders, among other bad posture habits from using a computer for long periods.

Here’s how I do a door stretch:

1. I stand in a doorway.
2. I place my elbows on the doorframe and even with my shoulder level. 
3. I slowly lean my body forward through the doorway to intensify the stretch.
4. I bend my knees slightly.
5. I tuck my chin slightly. 
6. I lightly activate my core muscles.
7. I breathe slow and deep.
8. I hold this position anywhere from 30 seconds to a minute. 

The door stretch is more intense than a cactus yoga pose, so I don’t do the door stretch for as long.

It stretches the pectoralis major, pectoralis minor, anterior deltoids, biceps, and anterior shoulder muscles. This promotes better posture by releasing the tension in my neck and shoulders.

Wall Pec Stretch

This opens the front of the shoulders and improves alignment through the chest and upper arm area.

Here’s how I do a wall pec stretch:

1. Stand beside a wall.
2. Place your palm and forearm against the wall, with your elbow around shoulder height and bent to approximately 90 degrees.
3. Keep your shoulder relaxed (don’t shrug it toward your ear).
4. Slowly rotate your chest and torso away from the wall.
5. Stop when you feel a gentle stretch across your chest and the front of your shoulder.
6. Breathe slowly and hold.
7. Return to the starting position, then repeat on the other side.

Thoracic Extension Over Foam Roller

Improves mobility in the mid-back, which supports better shoulder positioning

Here’s how I do a thoracic extension over foam roller:

1. Place a foam roller horizontally on the floor.
2. Sit in front of it and lower yourself back so the roller rests underneath your upper back (not your lower back or neck).
3. Bend your knees and keep both feet flat on the floor.
4. Support your head with both hands. Keep your elbows pointing slightly forward so you don’t pull on your neck.
5. Gently tighten your abdominals to prevent your lower back from excessively arching.
6. Slowly extend your upper back over the roller while supporting the weight of your head.
7. Pause, breathe slowly, and return to the starting position.
8. Move the roller slightly higher or lower along your thoracic spine and repeat.

Band Pull-Aparts

These strengthen the upper back muscles that help pull the shoulders into a more neutral position.

Here’s how I do band pull aparts:

1. Stand tall with your feet about shoulder-width apart.
2. Hold a light resistance band in front of you with both hands.
3. Keep your arms straight and around shoulder height, with your palms facing down.
4. Start with your hands slightly wider than shoulder-width apart.
5. Keep your neck relaxed and shoulders down (don’t shrug).
6. Pull the band apart by moving your arms outward and squeezing your shoulder blades gently together.
7. Stop when the band approaches your chest and your arms form a straight line.
8. Slowly return to the starting position while maintaining control.

Bent-Over Rows

These build strength in the mid-back, supporting better posture when I sit or stand.

Here’s how I do bent-over rows:

1. Stand with your feet about hip to shoulder-width apart while holding a dumbbell in each hand.
2. Slightly bend your knees.
3. Push your hips backward and hinge forward at the hips.
4. Keep your spine neutral, chest open, and head aligned with your torso.
5. Let your arms hang naturally toward the floor.
6. Pull the dumbbells toward the sides of your lower ribs.
7. Keep your elbows relatively close to your torso.
8. Gently squeeze your shoulder blades together at the top.
9. Slowly lower the weights until your arms are straight again.
10. Repeat without bouncing or using momentum.

Reverse Flys

These target the rear shoulders, helping balance out chest-dominant movement patterns.

Here’s how I do reverse flys:

1. Hold a light dumbbell in each hand.
2. Stand with your feet approximately hip-width apart and slightly bend your knees.
3. Push your hips backward and hinge forward while maintaining a neutral spine.
4. Let your arms hang below your shoulders with your palms facing each other.
5. Keep a slight bend in both elbows.
6. Raise your arms outward to the sides until they’re approximately level with your torso.
7. Gently squeeze your shoulder blades together without shrugging.
8. Slowly lower the dumbbells to the starting point of the range of motion.
9. Repeat with control.

Wall Angels

These improve control of shoulder blade movement and reinforces upright, good posture. It’s a great way to check in with my body awareness, which is an essential variable regarding how to improve posture while sitting at computer.

Here’s how I do wall angels:

1. Stand with your back against a wall and place your feet several inches forward.
2. Keep your head, upper back, and hips gently touching the wall.
3. Lightly tighten your abdominals to prevent your lower back from excessively arching.
4. Raise your arms into a “goalpost” position, with your elbows bent around 90 degrees.
5. Place the backs of your arms and hands toward the wall (as far as your mobility comfortably allows).
6. Keep your shoulders relaxed and away from your ears.
7. Slowly slide your arms upward without shrugging or arching your lower back.
8. Stop before losing your neutral spine or experiencing discomfort.
9. Slowly slide your arms back to the starting position.
10. Repeat with controlled movement.

Scapular Retractions

These activate the muscles between the shoulder blades that help stabilize shoulder position.

How I do scapular retractions:

1. Sit or stand upright with your spine in a neutral position.
2. Keep your arms relaxed by your sides.
3. Relax your neck and keep your shoulders away from your ears.
4. Gently pull your shoulder blades back and slightly toward each other.
5. Imagine sliding your shoulder blades into your back pockets.
6. I hold the position for 2–5 seconds.
7. Then I slowly relax and return to the starting position.

Y-T-W Raises

These have strengthened multiple upper back muscles involved in posture and shoulder control.

How I do Y-T-W raises:

1. Lie face down with your forehead supported and your neck aligned with your spine.
2. Lightly engage your abdominals and keep your shoulders away from your ears.
3. Use no weight or very light weights at first.
4. Y raise: Extend your arms diagonally overhead to form a “Y,” with your thumbs pointing upward. Gently lift your arms, pause, and lower them slowly.
5. T raise: Move your arms straight out to the sides to form a “T.” Keep your thumbs pointing upward, lift your arms, gently squeeze your shoulder blades, and lower with control.
6. W raise: Bend your elbows and pull them toward your sides to form a “W.” Rotate your hands upward, draw your shoulder blades back and slightly down, pause, and slowly release.

Chin tucks

These helped me correct my forward head posture, which was linked to my rounded shoulders. Forward head posture was one of the most important mistakes I fixed when I started to improve posture at computer.

Here’s how I do chin tucks:

1. Sit or stand upright with your spine in a neutral position.
2. Keep your eyes facing straight ahead.
3. Relax your shoulders and keep them away from your ears.
4. Without tilting your head up or down, gently slide your head straight backward.
5. Imagine making a slight “double chin.”
6. Hold the position for 3–5 seconds.
7. Slowly return to the starting position.

Prone Cobra Hold

This hold helped me build endurance in my back muscles that support long-term posture. It’s a great way for me to take some of the load off my shoulders, which is how to relieve shoulder pain.

Here’s how I do prone cobra hold:

1. Lie face down with your legs straight and your forehead close to the floor.
2. Place your arms beside your body with your palms facing the floor.
3. Keep your neck aligned with your spine and look down.
4. Lightly tighten your abdominals and glutes to support your lower back.
5. Lift your chest slightly off the floor.
6. Lift your arms and rotate your palms outward so your thumbs point up or slightly away from your body.
7. Gently draw your shoulder blades back and down.
8. Keep your shoulders away from your ears and continue looking toward the floor.
9. I hold for 10–20 seconds, then slowly lower myself.

Shoulder External Rotation with Band

This helped strengthen my rotator cuff muscles (that help stabilize the shoulder joint). They also helped me correct rounded shoulders.

Here’s how I do shoulder external rotation with band:

1. Attach a light resistance band to a secure anchor around elbow height.
2. Stand sideways to the anchor and hold the band with the hand farthest from it.
3. Bend your working elbow to approximately 90 degrees.
4. Keep that elbow gently against your side. A small folded towel between your elbow and ribs can help maintain the position.
5. Start with your forearm across the front of your stomach.
6. Keep your torso still, wrist straight, and shoulder relaxed.
7. Rotate your forearm outward while keeping your elbow against your side.
8. Stop before your elbow moves away from your body or your torso begins rotating.
9. Pause briefly, then slowly return to the starting position.
10. Repeat on the other side.

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Thanks for your interest in computer posture.

Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Fix Their Sitting Pain

P.S. If you’ve read this far down the article, you’ll love my digital store. 

🙏 Thank you for supporting my work. -Todd

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