One of the main causes of rounded shoulders is the tightness and weakness of muscles in our upper body. The chest will be the one which is tight and a series of back muscles are going to be the ones which are weak. So we need to strengthen the weak and loosen up the tight muscles.
Let's start with stretching out the pectoralis minor, pectoralis major and the subscapularis.
PECTORALIS MINOR STRETCH
For this stretch you want to hook your shoulder at the edge of a doorway or anything else which will be suitable. Retract your scapula (bring your shoulders back) and stick your chest out. From here, twist away from the doorway. You should feel a stretch from your shoulder all the way down to the bottom of your chest.
PECTORALIS MAJOR & SUBSCAPULARIS STRETCH
The subscapularis is an internal rotator of the shoulder which means it is responsible for rotating the shoulder forward. In Order to stretch it out we need to get the shoulder into external rotation (rotate shoulder backwards). Reach your arm out, elbow at 90 degree angle and hand pointing up, then you hook your elbow at the edge of the doorway and twist away in the same way as for the pectoralis minor stretch. Make sure you keep reaching back with your hand to keep the shoulder in external rotation. You should feel a stretch in your chest going horizontally instead of vertically.
Next time I will post about strengthening the weak muscles so STAY TUNED!!!
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