These 6 Workouts Help You Prevent Hunched Shoulders

Strengthen and stretch your muscles with these easy-to-follow 6 exercises, to help you fix bad posture and hunched shoulders.

Bad posture and hunched shoulders can portrait a totally different picture of you even if you have a great body.  You may look shorter than your actual height. Your stomach will look fat and you appear to be smaller than your actual height. Here you will find best workouts which will help you prevent hunched shoulders. Also these can help you to fix bad posture.

Why You Should Fix Hunched Shoulders and Bad Posture?

You must correct your body posture to avoid any possible health issues such as shoulder, neck and back pain. Your lungs will not be breathing in the air volume you  need which will impact the Oxygen amount reaching your brain, heart and other body organs.  Lower Oxygen supply (Hypoxemia) can lead to shortness of breath and heart problem.

Hunched or rounded shoulders may also result in misalignment of the spine and pinched nerve. You may also be experiencing headaches and pains in other part of your body.

6 Workouts to Prevent Hunched Shoulders

Workouts to Prevent and Correct Hunched Shoulders and Bad Posture

These 6 workouts will not only help you to have better posture but also prevent hunched shoulders.

As with any workout, it is important to perform warm up stretches to avoid any injury. Similarly you should also do stretches to finish this better posture workout routine. You will need dumbbells and counter to perform these workouts. You should rest for about 15 seconds in between each workout.

The better posture workout is divided into three parts. First stretches to warm up. These 8 stretches will prepare your body to start the better posture workout.

Related:   A Great Collection Of No-Gym Workouts!

Second part is the better posture workout that will help you stand tall and prevent possible hunched shoulders. There are 6 workouts in this routine each 45 seconds long. You take a break of 15 seconds in between each exercise.

Third and last part consists of stretches once again. There are 7 stretches to complete this workout.  Here are some good tips to deal with sore muscles after workout.

6 Easy Exercises to Help You Prevent Hunched Shoulders

1 Stretches to warm up

  1. Shoulder rolls 20 seconds
  2. Head Nods 20 seconds
  3. Head Turns 20 seconds
  4. Head Tilts 20 seconds
  5. Head Rolls 20 seconds
  6. Small Arm Circles 20 seconds
  7. Big arm Circles 20 seconds
  8. Toe Touch Reach 20 seconds

2 Toning Posture Workout

  1. Tripod Rows 45 Seconds each side
  2. Bird Dog 45 seconds
  3. Tripod Fly 45 seconds each side
  4. Modified Back Bow 45 seconds
  5. Up and Over Press 45 Seconds
  6. Bent Over Ventral Raise 45 Seconds

3 Stretches for Better Posture

  1. Front Arm Swings 20 seconds
  2. Toe Touch Reach 20 seconds
  3. Wall Chest Stretch 20 seconds
  4. Overhead Toe Touch 20 seconds
  5. Downward Dog 20 seconds
  6. Cobra Stretch 20 seconds
  7. Child’s Pose 20 seconds

Here are the video instructions for these better posture workout that will help you to prevent hunched shoulders.

Please do not skip the stretches and use the dumbbells weights with which you feel comfortable. You can start with 2-3kg dumbbells.

Here is another video of workout to fix your bad posture.

You may also want to add these home workouts for weight loss as well as this weight loss diet if you want to lose weight.

Hunched Shoulders - 6 workouts to prevent hunched shoulders

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11 thoughts on “These 6 Workouts Help You Prevent Hunched Shoulders”

  1. Love this workout! Thanks so much! I have terrible posture and and I am un unfit 51 year old! I used to be fit but don’t have the confidence to go back down the gym. I think this workout will be a great way to get back in shape at home!

  2. Just tried this for the first time, Immediately feel a difference. I’m able to stand tall, shoulders down, which were kind of ‘stuck’ in a bunched up sort of way. Thank you!! I’ll be doing this one regularly.

  3. I’ve just read this and watched the video for the first time. I’m super excited and motivated by your video ….would love to start the routine right away! My shoulders are just a little rounded, from standing and sitting that way due to chronic back pain. The exercises seem simple enough; however, I’ve had 2 major back fusions in my lower back. Will these be ok for me to do? I can’t bend all the way to the floor because of the fusions, so could I go as far as possible and it still help?
    Thanks for the reply!

  4. I’m loving this workout, So simple but super effective. My posture has improved after 3 weeks of this workout. It also helps me to relax and stretch my stiff back and shoulder muscles after sitting in front of my computer for extended period of time while working from home.

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