3 Simple Exercises to Combat Slumped Shoulders

Maryann Berry

Coach

Strength and Conditioning, Mobility & Recovery

The purpose of this exercise is to correct scapular protraction. If that sounds unfamiliar, scapular protraction is the fancy term for slumped, rounded shoulders. This forward, strained position of desk-sitters can create a variety of shoulder and neck issues and these exercises will return the shoulders to a more neutral state.

 

Sitting Elbow Curls

  1. Sit on the edge of a chair with your feet pointed straight ahead.
  2. Roll your hips forward to place an arch in your low back.
  3. Press your fingers tightly against the pads of your palms with your thumbs sticking out, and place your knuckles to your temples.
  4. Do not lose your hip position. Keep your hips rolled forward and maintain the arch in your low back.
  5. Pull your elbows back and then close them together in front of your face. Keep your elbows up at shoulder level, do not let them drop down.

 

 

Perform 2 sets of 20 repetitions.

 

Static Back Elbow Curls

  1. Lie on your back with your legs up over a large block or chair, knees bent at ninety degrees.
  2. Relax your legs, back and stomach.
  3. Press your fingers tightly against the pads of your palms with your thumbs sticking out, and place your knuckles to your temples so your elbows are pointed straight up toward the ceiling.
  4. Open and close your elbows together in front of you with your thumbs facing downward throughout the entire exercise.

 

Perform 2 sets of 20 repetitions.

 

Sitting Elbow Curls with Strap

  1. Sit on the edge of a chair with your feet pointed straight ahead.
  2. Roll your hips forward to place an arch in your low back.
  3. Place a strap around your knees and apply constant pressure outward against the strap throughout the exercise.
  4. Press your fingers tightly against the pads of your palms with your thumbs sticking out, and place your knuckles to your temples.
  5. Do not lose your hip position. Keep your hips rolled forward and maintain the arch in your low back.
  6. Pull your elbows back and then close them together in front of your face. Keep your elbows up at shoulder level, do not let them drop down.

 

Perform 2 sets of 20 repetitions.

 

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