To correct rounded shoulders, focus on strengthening the upper back with exercises like rows, reverse flys, and chest stretches. These help realign posture and relieve tension for a more confident stance.

1. Rows
Muscles worked: Rhomboids, trapezius, lats, rear deltoids (upper back)
How to do it:

Sit or stand with a straight back, holding a pair of dumbbells, resistance bands, or a cable machine.
Pull the weights or bands toward your torso, squeezing your shoulder blades together.
Focus on bringing your elbows straight back, not outward, to really target the upper back muscles.
Reps: 3 sets of 10–12

Benefits:

Rows target the muscles responsible for pulling the shoulders back, which is key for correcting rounded shoulders.
Strengthening these muscles helps realign the shoulders and improves posture.

2. Reverse Flys
Muscles worked: Rear deltoids, rhomboids, traps
How to do it:

Stand with your knees slightly bent, holding dumbbells in each hand.
Hinge forward at the hips, keeping your back flat and your chest open.
With a slight bend in your elbows, raise your arms out to the sides, squeezing your shoulder blades together.
Slowly lower the weights back down.
Reps: 3 sets of 10–12

Benefits:

Reverse flys help activate the rear deltoids and upper back muscles, which pull the shoulders into a more neutral position.
This exercise promotes scapular retraction, which is essential for improving posture and relieving tension from the chest.

3. Face Pulls
Muscles worked: Upper traps, rhomboids, rear deltoids
How to do it:

Set a rope attachment on a cable machine at upper chest level.
Grasp the rope with both hands, palms facing each other.
Pull the rope toward your face, separating your hands and squeezing your shoulder blades together.
Keep your elbows high and wide to really target the upper back.
Reps: 3 sets of 12–15

Benefits:

Face pulls work on strengthening the upper back, particularly the muscles that support the shoulders and help them stay in a more natural, neutral position.
This exercise also targets the rotator cuff muscles, which contribute to shoulder stability.

1. Chest Stretch (Doorway Stretch)
How to do it:

Stand in a doorway with your arms raised to 90 degrees and elbows bent at 90 degrees.
Place your forearms on the doorframe and gently step forward, feeling a stretch across your chest.
Hold for 20–30 seconds, and repeat 2–3 times.

Benefits:

This stretch helps open up the chest muscles, which tend to become tight when the shoulders are rounded forward.
It helps counterbalance the forward pull of the chest, allowing your shoulders to realign.

2. Pec Stretch (Lying on a Foam Roller)
How to do it:

Lie on your back with a foam roller placed horizontally under your upper back, extending along your spine.
Let your arms fall out to the sides, palms facing up, and relax into the stretch.
You should feel a stretch across your chest and the front of your shoulders.
Hold for 20–30 seconds, and repeat 2–3 times.

Benefits:

This stretch targets the pectoral muscles, which can become tight from poor posture or long periods of sitting.
It helps to open up the chest and relieve the tension that contributes to rounded shoulders.

Mind your posture: Be conscious of your posture throughout the day. Keep your shoulders back and your chest open. When sitting, use a chair with good lumbar support, or try a standing desk if possible.
Stretch throughout the day: Even if you’re doing exercises to strengthen the upper back, make sure you also take time to stretch your chest and shoulders during the day to relieve tightness.
Strengthen the core: A strong core helps maintain overall body alignment and supports proper posture. Exercises like planks, dead bugs, and bird-dogs help build core strength, which further aids in correcting rounded shoulders.
Regular practice: Improving posture takes time and consistency. Aim to do your back-strengthening exercises 2–3 times a week and incorporate chest stretches daily.