Get Rid of Rounded Shoulders and Neck Pain
Many active adults in our area of Birmingham, West Bloomfield, and Metro Detroit tell us they feel like their posture is gradually changing—and they want to do something about it before it becomes a bigger issue. They notice more rounded shoulders, a stiff neck, tightness and pain near the shoulder blades. It starts as an annoyance, but it can start to really impact daily activities like driving, reading on the phone, and desk work.
Does this look like you?
The good news is that posture can often improve significantly, and you don’t need an hour-long workout to start making progress. Since it is all too common to be in a seated position while working and relaxing, we’ll walk through the most common muscle imbalances associated with poor posture and the simple stretches and exercises that can help.
Why posture problems happen in the first place
Posture changes rarely happen because someone is “lazy” or weak.
More often, posture changes develop because of repeated daily positions:
Looking down at devices
Sitting for long periods
Driving
Working at a computer
Less movement variety throughout the day
Over time, certain muscles tend to become:
Tight and overworked
Weak and less active
This can contribute to:
Forward head posture
Rounded shoulders
Neck pain
Shoulder tension
Reduced upper back mobility
In fact, research has shown that forward head posture is associated with increased neck pain and muscular dysfunction, particularly in people with prolonged sitting demands (Kim & Kim, 2016). The goal isn’t “perfect posture," it's helping your body move and support itself more efficiently.
Common tight muscles associated with poor posture
Several muscle groups commonly become stiff or shortened with forward head posture and rounded shoulders.
1. Chest muscles (pectorals)
When the shoulders round forward, the chest muscles often tighten and pull the shoulders inward. This can make it harder to comfortably stand tall.
2. Upper trapezius and neck muscles
Many people unknowingly hold tension in:
The tops of the shoulders
The base of the skull
The sides of the neck
This is especially common during stress, computer work, or phone use, and these are often the muscles you tend to try to reach up to massage on your own to no avail.
3. Upper back stiffness
The thoracic spine (mid-back) naturally needs to be upright (extension) and to be able to rotate. Long periods of sitting often reduce this movement and contribute to the “hunched” feeling.
Common weak muscles associated with poor posture
At the same time, some muscles often become less active.
1. Deep neck flexors
These small muscles help support the head and neck.
With forward head posture, they often become less efficient.
2. Mid-back and shoulder blade muscles
The muscles between the shoulder blades help support upright posture and shoulder positioning.
These often weaken with prolonged sitting and rounded shoulders.
3. Core and breathing muscles
Poor breathing mechanics and reduced core engagement can also contribute to inefficient posture and trunk support.
Advice, simple stretches and exercises that can help
Before any stretches and strengthening, its importance to optimize the environments you're in for long periods of time.
Advice:
Make sure you computer screen and phone are at eye level and with large enough font to make hunching forward less likely.
Set hourly timers to allow for movement breaks and position changes.
Stretches:
The 3 Stretches That Have the Biggest Impact on Forward Head Posture
Before strengthening posture muscles, it's often helpful to improve mobility in the areas that tend to become stiff from prolonged sitting, driving, and looking down at devices.
Think of it this way: if tight muscles are constantly pulling your body into a rounded position, strengthening alone may not create lasting change.
These are three of the most common stretches we recommend for individuals with forward head posture and rounded shoulders.
1. Standing Chest Openers
Why it helps:
The pectoral muscles on the front of the chest often become shortened when the shoulders round forward. Tight chest muscles can make it difficult to comfortably bring the shoulders into a more neutral position.
How to do it:
Stand while thinking about feeling tall
Place your hands stretched out in front of you
Open your hands to the ceiling and your arms out to your side while reaching your chest up
Keep your neck relaxed, your eyes level and avoid arching your low back
Hold:
2-5 seconds
Repeat:
5-10
Common mistake:
❌ Pushing aggressively into pain
You should feel a gentle stretch, not discomfort.
2. Upper Trapezius Stretch
Why it helps:
Many people carry tension in the muscles that run from the neck to the top of the shoulder.
This tension often increases with:
Computer work
Stress
Driving
Looking down at phones
How to do it:
Sit tall
Hold the edge of the chair with one hand
Gently tilt your head toward the opposite shoulder
Keep your shoulders relaxed
Hold:
20–30 seconds
Repeat:
2–3 times each side
Common mistake:
❌ Pulling aggressively on the head
The stretch should feel gentle and controlled.
3. Levator Scapulae Stretch
Why it helps:
The levator scapulae is one of the most commonly tight muscles in people with forward head posture.
It connects the neck to the shoulder blade and frequently contributes to:
Neck stiffness
Tightness near the top inner corner of the shoulder blade
Discomfort after prolonged desk work
How to do it:
Sit tall
Turn your head approximately 45 degrees
Look down toward your armpit
Use your hand to add a gentle stretch if needed
Hold:
20–30 seconds
Repeat:
2–3 times each side
Many people report this is the stretch they feel the most.
A quick note about stretching: it can help improve mobility and temporarily reduce muscle tension, but it works best when paired with strengthening and posture awareness.
Finally, check out some of the foundational exercises we commonly recommend to improve posture through mobility and strength.
Exercises
1. Vertical Lengthening and Chin Tucks (Deep Neck Flexor Activation)
This exercise helps retrain the muscles that support the head and neck.
How to do it:
Without tilting your head, get as tall as possible. The goal is position your ear directly over your shoulder
If your ears sit more forward than your shoulders, gently slide your chin straight backward
Think “make a double chin”
Avoid tipping your head up or down
Common mistake:
❌ Tilting the head backward instead of sliding straight back
Recommended:
10–20 repetitions daily
Research suggests exercises targeting forward head posture can improve neck alignment and reduce symptoms over time (Harman et al., 2005).
2. Seated Thoracic Extension
This exercise helps improve mobility in the upper back.
How to do it:
Sit in a sturdy chair
Place hands behind your head
Gently extend your upper back over the chair
Keep the lower back relaxed
Why it helps:
Improving thoracic mobility can reduce strain on the neck and help counter prolonged slouched sitting.
Recommended:
2 sets of 8–12 repetitions daily
3. Rows (Shoulder Blade Strengthening)
Rows help strengthen the muscles that support the shoulder blades and upper back.
How to do it:
Hold a resistance band
Pull elbows backward
Gently squeeze shoulder blades together
Return slowly
Common mistake:
❌ Shrugging the shoulders upward
Recommended:
2–3 sets of 10–15 repetitions, 3x/week
4. Prone I, Y, T Exercises
These exercises target important postural muscles in the upper back and shoulders.
Why they help:
They strengthen muscles that often become weak with rounded shoulders and prolonged sitting.
Important tip:
Start without weights first and focus on control and quality of movement.
5. Diaphragmatic Breathing
Breathing mechanics play a surprisingly important role in posture.
How to do it:
Lie on your back or side
Breathe slowly through your nose
Allow the belly to rise
Keep shoulders relaxed
Why it helps:
Better diaphragm and learning how to activate the deep core can improve trunk support and reduce unnecessary neck tension.
Recommended:
10–20 slow breaths daily
One of the biggest mistakes people make
Many people try to “fix” posture by holding the perfect position for as long as possible:
Pulling the shoulders aggressively backward
Arching the low back
Holding themselves rigidly upright
This often creates more tension and fatigue.
Instead:👉 Think of posture as dynamic and supported—not stiff. Be smart with your environment and give yourself breaks
Small daily habits matter more than perfection
Posture improvements usually come from:
Frequent movement
Better awareness
Consistency
Small environmental adjustments
Some simple changes that can help:
Holding your phone closer to eye level
Supporting your arms while sitting
Taking posture breaks every 30–60 minutes
Adjusting chair height so knees stay slightly below hips
Changing positions more frequently throughout the day
These small habits often have a bigger long-term impact than trying to “sit perfectly.”
Download the Free Posture Modification Worksheet
Want a simple step-by-step guide to how to start evaluating your own postural habits? This is the place to start because you don't even have to exercise:) It starts with more awareness. Learn how with us.
Download the free Posture Modification Worksheet:
When it’s worth getting help
If you’re dealing with:
Persistent neck pain
Rounded shoulders
Headaches
Increasing stiffness
Difficulty improving posture despite exercise
…it may be time for a more individualized approach.
At Dawn Thomas Physical Therapy, we provide one-on-one concierge physical therapy throughout Metro Detroit, helping clients improve posture, mobility, and movement patterns in the comfort of their own homes.
Because often, the missing piece isn’t just exercise—it’s learning how posture fits into your real daily environment.
Want Personalized Help?
Request a Complimentary 20-minute consultation:
References
Physical Therapy Kim, E. K., Kim, J. S. (2016). Correlation between rounded shoulder posture, neck disability indices, and degree of forward head posture. Journal of Physical Therapy Science, 28(10), 2929–2932.
Biomechanics Harman, K., Hubley-Kozey, C., Butler, H. (2005). Effectiveness of an exercise program to improve forward head posture in normal adults: A randomized, controlled 10-week trial. Journal of Manual & Manipulative Therapy, 13(3), 163–176.
Exercise Science Falla, D., Jull, G., Hodges, P. (2004). Patients with neck pain demonstrate reduced electromyographic activity of the deep cervical flexor muscles during performance of the craniocervical flexion test. Spine, 29(19), 2108–2114.
About The Authors
Dr. Dawn Thomas, DScPT, OMPT is a Doctor of Physical Therapy with 30 years of experience. She provides private concierge mobile physical therapy and wellness services across Metro Detroit. She specializes in helping people build strength, resilience, and confidence — bridging rehab, performance, and long-term mobility so clients can keep doing what they love at every age.
Dr. Melissa Tye PT, DPT, NCS is a board-certified neurologic doctor of physical therapy passionate about helping people restore movement and achieve their wellness goals through the power of exercise. In addition to her work in physical therapy, Mel also works in healthcare marketing research, speaking directly with consumers to better understand them. Whether it's PT or MR, she feels it is important to achieve a partnership and deep understanding of a client's goals.
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