“Given all the time we spend hunched over screens, it should come as no surprise that rounded shoulders are very common these days,” says Samantha Stewart, PT, DPT, a physical therapist at Hinge Health. Over time, our habits (think: long days in front of a computer or hours slumped on the sofa) can lead to what Dr. Stewart describes as an anatomical imbalance. “When someone has rounded shoulders, the front of their upper body is working too hard, while the back of the body isn’t working hard enough,” she explains. 

The good news is that it’s never too late to address rounded shoulders. Even if changes to your posture aren’t causing any physical symptoms, you’ll want to work on the imbalance because it can contribute to neck, shoulder, and back pain over time if not addressed. One of the best ways to “unround” your shoulders is through movement. Gentle stretching and strengthening exercises can help get your shoulders out of a slump for good.

Read on to learn what causes rounded shoulders and how you can return to a more upright posture, especially with exercises recommended by Hinge Health physical therapists.

What Are Rounded Shoulders?

Rounded shoulders describe a resting shoulder position that’s more forward than usual. Anatomically, it results when the muscles across the front of the body that pull the shoulders forward become tight and shortened, while the muscles in the back of the body that pull the shoulders back become weak and overstretched, says Dr. Stewart. So instead of the muscles working in conjunction, they become imbalanced, altering your posture. 

Rounded shoulders don’t have to be associated with symptoms. Many people only realize they have rounded shoulders when they see a photo of themselves. “The body is very good at adapting to this muscle imbalance and sometimes you can continue to function just fine,” says Dr. Stewart. “That said, rounded shoulders can put you at a higher risk for issues and injuries, and it may mean you’re not able to engage your shoulders to their full potential.” 

For instance, when shoulder muscles are tight, they can’t fully contract and relax. Conversely, overstretched or weak shoulder muscles aren’t able to properly support you. “If you’re in a rounded shoulder posture, your first instinct is going to be to use other muscles for jobs that aren’t theirs,” says Dr. Stewart. One classic example of this is using your neck muscles to help move your shoulders when they aren’t up to the task.

What Causes Rounded Shoulders? 

While there may be some genetic predisposition to rounded shoulders, generally, they’re caused by habit, says Dr. Stewart. “Pretty much everything we do in life is in front of us, and sometimes below us,” she adds. “We like to bring ourselves closer to what we’re focused on or doing — whether that be picking up a child, reading a book, working at a desk, or looking at a smartphone.”

Many daily tasks and activities can disrupt how the muscles in the neck, chest, back, and shoulders normally function, and over time, lead to an imbalance that alters your posture and causes rounded shoulders. Some of the more common culprits include:

• Sitting for a long time. Research shows that sedentary adults tend to experience more posture changes, including rounded shoulders and forward head postures. 

• Hunching over a computer. Most of us have poor ergonomic workstations that cause our heads to jut toward our computer screens and our shoulders to round. Working at a computer isn’t inherently bad, but it can lead to posture changes if you don’t switch positions throughout the day and your set-up isn’t optimized to allow a neutral head and shoulder position.

• Reading or texting on the phone. Staring down at your phone can cause your shoulders to slump forward. In addition to rounded shoulders, this can also cause “tech neck.” 

• Driving for extended periods. Some cars have rounded seat sides that may force you into a rounded shoulder posture. For short rides, this usually isn’t a problem, but if you spend hours behind the wheel, it can eventually cause more shoulder and back issues.

• Caring for young children. You may have heard rounded shoulders referred to as “mom posture” because it can be influenced by activities that involve bending or hunching over (e.g., picking up kids, strapping them into a car seat, or breastfeeding). “For any parent or caretaker, there’s a significant increase in the number of things that you do where you’re folded down and bending forward when caring for a child,” says Dr. Stewart.

• Bicycling. Cyclists can develop rounded shoulders from a traditional hunched pose on the bike. “When it comes to exercise-induced rounded shoulders, cycling is the most common culprit because you have a prolonged period of time in that type of position. But I also see it in runners. You can start to round forward if your shoulders aren’t strong enough to support your body as you get tired,” says Dr. Stewart.

• Heavy backpacks. “When you carry a heavy backpack, briefcase, or purse, it’s easy to lean forward to counterbalance the weight, causing a rounding of your shoulders,” says Dr. Stewart. 

Keep in mind that, while it’s not bad to be in a rounded shoulder position at times (and sometimes it's necessary), the question to ask yourself is, “Are you doing anything to balance that out?” says Dr. Stewart. For instance, when cycling, are you checking in with your body and resetting your posture every now and then, or are you just hanging on to the handlebars? When reading on your phone or tablet, do you look up after a few chapters to reverse the stress of looking down? 

“Our bodies like to take the path of least resistance, so if you’re not using upper back muscles to help support you when you do round forward, your body can fall into a pattern that leads to an altered posture,” Dr. Stewart explains. “And that can become your new normal if you’re not careful.”