How to Avoid Rounded Shoulders in the Workplace

The shoulders, or deltoids, are among the most important muscles we use daily (Sweeney et al., 2014). As part of a complex ball-and-socket joint, our shoulders are responsible for flexion, extension, and rotation. Everyday movements—pushing, pulling, lifting—depend on strong, healthy shoulders.

Unfortunately, one often overlooked condition is rounded shoulders. This posture issue describes when the shoulders rest forward instead of aligning with the body’s natural position (Johnson, 2017). Sometimes called “mom posture,” it is particularly common postpartum, though it can affect anyone. Left unaddressed, rounded shoulders can worsen over time, leading to discomfort and even more serious musculoskeletal problems.

How to Tell if You Have Rounded Shoulders

If you’re unsure whether you have rounded shoulders, a chiropractor or physical therapist can provide confirmation. Some common signs include:

• Looking slouched even when trying to stand tall

• Arms hanging naturally with thumbs pointing toward each other

• Failing posture assessments like the Back Reach Test, Sternal Notch Test, or Stick Test

What Causes Rounded Shoulders?

Any prolonged activity that forces your body into a forward-leaning position can lead to rounded shoulders. These daily habits are common culprits:

• Driving long distances

• Working at a computer

• Playing video games or scrolling on a phone

• Reading in bed or watching TV on the couch

• Knitting, crocheting, or hand-washing laundry

• Gardening, raking, or sweeping

Over time, these repetitive positions condition your muscles and joints to stay hunched forward. Rounded shoulders can eventually become your “natural” resting state, which may contribute to conditions like Dowager’s Hump, compression fractures, and shoulder blade pain (Martin, 2017). For people with osteoporosis or low bone density, poor posture poses even greater risks.

How to Fix Rounded Shoulders

Correcting rounded shoulders requires commitment, but small daily adjustments can make a big difference.

1. Modify Your Sitting Habits

• Avoid slouching: Sitting back in a chair often pushes the shoulder blades forward.

• Sit on the edge of your seat: Let only half of your thighs rest on the chair so your core engages naturally to support upright posture.

• Elevate your chair or add lumbar support: This can keep your arms and shoulders in a healthier position while reading, typing, or using a phone.

• Try a standing desk: For those who find it hard not to slouch, standing desks reduce the time spent sitting and promote better alignment.

2. Strengthen Your Shoulders with Exercises

A strong upper body supports better posture. According to research from the University of Wisconsin-La Crosse, the most effective exercises for shoulder activation include:

• Shoulder press

• Cable diagonal raise

• Upright row

• Bent-arm lateral raise

• Seated rear lateral raise

• Push-ups

• Front raise

• Incline row

John Porcari, Ph.D., of UW’s Exercise Physiology Department, emphasizes that because the shoulder is a complex joint, no single exercise is best. A variety of movements targeting different angles is key.

Example: Dumbbell Shoulder Press

1. Stand with feet hip-width apart, knees slightly bent.

2. Hold a dumbbell in each hand at shoulder height.

3. Press the dumbbells overhead until arms are fully extended.

4. Exhale as you lower them back down.

Example: Seated Rear Lateral Raise

1. Sit on the edge of a bench, torso leaning forward.

2. Hold dumbbells with arms extended toward the floor.

3. Lift your arms out to the side until elbows align with shoulders.

4. Lower slowly to the starting position.

3. Stretch Regularly

Stretching relieves tension and helps reverse the forward pull of rounded shoulders. Effective options include:

• Chest stretches

• Arm reach stretches

• Standing Cat-Camel for the spine

4. Use Braces or Supports (Short-Term Aid)

In some cases, braces like the C.A.S.H. (Cruciform Anterior Spinal Hyperextension) or the Truform Rigid Spinal Orthosis can provide temporary correction. However, these should supplement—not replace—long-term strengthening and posture awareness.

Final Thoughts

Preventing rounded shoulders is far easier than correcting them. But whether you’re trying to reverse bad posture or avoid developing it, consistency is key. By adjusting your sitting habits, using ergonomic tools like standing desks, exercising regularly, and stretching daily, you can improve alignment and keep your shoulders healthy for years to come.