7 Yoga Poses For Rounded Shoulders

Improper posture, driving, looking at our phones, excessive sitting, & computer use are all culprits that lead to rounded shoulders. The following stretches will help open your chest for more open shoulders. 

What Causes Rounded Shoulders?

Seated Twist

This pose will open your chest, shoulders and neck. Begin from an easy seat on the floor, or sitting in a chair with feet firmly planted on the ground. Gently twist at the navel on an exhale.

Alternate between cat/cow to the measure of your breath. Start on hands and knees (hands under shoulders, knees under hips). Inhale and tuck your pelvis back for cow pose and broaden collarbones. Exhale and tuck your tailbone for cat pose. 

Cat/Cow Pose

From tabletop, gently walk hands forward on an exhale. Slowly rest your forehead to the mat or a yoga prop. Allow your chest to release toward the floor or rest it on a yoga prop.

Puppy Pose

This gentle backbend is a great heart opener. Begin by lying on your belly lengthening spine towards toes. Align shoulders under your elbows. Gently inhale and lift chest and head from floor while broadening your collarbones. 

Sphinx Pose

From tabletop, extend the arm towards sky to open shoulder and chest. On an exhale, thread arm under belly with palm up. Broaden upper back and settle into pose. 

Thread The Needle

This pose is great for opening chest, shoulders and back

Come onto knees, hips width apart. Begin with hands on the sides of rib cage. Use your hands for support as you open your chest to the ceiling. If it feels good, release your head back. You can move hands to your hips or calves, if it serves your body.

Camel Pose

Lie on back with knees bent and soles of feet on the ground and arms alongside body. Drive soles of feet into ground and raise hips. Slide block under your sacrum and rest into comfortable position. "Goal post" arms allow the chest to further open.

Supported Bridge Pose

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