@alejandromatias674: If you have rounded shoulders, don’t ignore it. The longer it sticks around, the harder it can be to correct. Start with 20 banded pull-aparts. This trains external rotation. Most people with rounded shoulders spend their day stuck in internal rotation, so we need to strengthen the muscles that do the opposite. Next, perform 20 banded shoulder abductions to strengthen the rear delts. Strong rear delts help pull the shoulders back where they belong. Now add some mobility work. Try 10 T-spine openers to improve mobility through your mid-back. Follow that with 10 goal post openers to stretch the chest muscles that are constantly pulling your shoulders forward. Then perform 20 high rows. Start with no weight if needed, then progress to bands or cables. This strengthens the muscles responsible for shoulder retraction and good posture. Finish with 20 shoulder rolls to keep the joints moving and promote synovial fluid, followed by 10 chin tucks to strengthen the muscles that support proper head and neck alignment. Practice this routine at home, during your lunch break, or first thing in the morning. Over time, you’ll notice yourself standing taller, pulling your shoulders back naturally, and moving with better posture.

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Tuesday 09 June 2026 03:30:07 GMT