Posture Exercise for the Shoulder

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Rounded or uneven shoulders are common postural distortions that can be corrected with simple exercises. Rounded shoulders usually indicate that you let your head drop forward, so try to be aware of pulling your neck and shoulders back.

Cross Crawl

  • Cross crawl is an easy exercise to correct small variations in shoulder height. Stand up straight and lift your right arm over your head. At the same time, lift your left knee. Place your arm back at your side and your foot back on the ground. Lift your left arm overhead while lifting your right knee. Do 15 reps on each side. Try to do this exercise twice daily. Keeping your balance might be difficult at first.

External Rotation

  • This exercise is good for your shoulder rotator muscles and tendons. Bend your elbows at 90 degrees touching your sides. Your thumbs are up with your forearms rotated so your palms are facing inward. Start with your fingers and arms facing forward. Rotate your arms out to the sides, keeping your elbows against your body. Do 15 reps.

Arm Circles

  • Arm circles are an easy exercise you already may be familiar with, however, you only need to do them backward to correct rounded shoulders. Lift your arms and extend them straight at your sides. Pull your shoulders back like you are pinching your shoulder blades together. Look forward with a level chin. Make small circles backwards with your arms, palms facing up. Do 15 arm circles backward.

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