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Rounded Shoulders Exercise Guide

The document discusses rounded shoulders, indicating muscle imbalances in the shoulder girdle. It outlines specific exercises to address these imbalances, including sets, reps, and hold times for each exercise. The exercises target both tight and weak muscle groups to improve shoulder posture and strength.

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Joao Cunha
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42 views2 pages

Rounded Shoulders Exercise Guide

The document discusses rounded shoulders, indicating muscle imbalances in the shoulder girdle. It outlines specific exercises to address these imbalances, including sets, reps, and hold times for each exercise. The exercises target both tight and weak muscle groups to improve shoulder posture and strength.

Uploaded by

Joao Cunha
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

ROUNDED SHOULDERS | ASSESSMENT: Pencil Test, Side Posture

If you have rounded shoulders, this indicates that your shoulder girdle has passive muscle-
length tension imbalances.

Typically, the muscles involved in protracting the scapula and internally rotating the shoulders
are short and/or tight, including the pecs, lats, teres major and anterior deltoid.

The opposing muscles are often long and/or weak, including the external rotators of the
shoulder (teres minor, infraspinatus, supraspinatus) and the scapular retractors (rhomboids,
middle and lower trapezius).

Quality Exercise Sets Reps Hold/Work


Joint 1) Bench Extensions 1 8 2 sec
TQ 2) ASMR Pecs 1 30-60 sec per
TMD 3) SB Pec Stretch 1 2 per 30 sec
XBC 4) Tummy to Back Roll 1 8 per
RoM-S 5) Power Rack/Doorway DCR 1 2 per 5 sec
RoM-S 6) BTB Shoulder Rolls 1 10-15
NMI 7) Pushups 1 10
NMI 8) Cable Rows 1 15

Quality Exercise Sets Reps Hold/Work


Joint 1) Bench Extensions 1 8 2 sec
Joint 2) Horizontal Shoulder Flexion 1 1 per 45 sec
TQ 3) ASMR BtB Pec Minor 1 30-60 sec per
TMD 4) SB Pec Stretch 1 2 per 30 sec
XBC 5) Prone ATW 3 1 per 10-30 sec*
XBC 6) Tummy to Back Roll 1 8 per
RoM-S 7) BTB Shoulder Rolls 1 10-15
NMI 8) Pushups 1 10
NMI 9) 1-arm Face Pull 1 12 per

* Add 5 seconds to the hold time every other workout.

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