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The term rounded shoulders describes a resting shoulder position that has moved forward from the body’s ideal alignment. Rounded shoulders, sometimes known as “mom posture,” are part of overall lousy posture and can worsen if left untreated. They become especially problematic as we age, impacting our balance, overall gait, and risk of falling. More time in front of computers, sitting, and feeling overwhelmed has led to more rounded shoulders in people of all ages. Even the shoes you wear can impact your shoulders and posture. Our posture is a function of our nervous system – in other words, it starts in the brain! When we improve our nervous system function, we can improve our posture. Our vision and vestibular system (your ear canals) also affect posture. 

What can you do ‘undo’ rounded shoulders?

1. Vision drills

Any time we improve our vision and eye function, we strengthen our entire nervous system, which always improves posture. Check out our short YouTube video: (

2. Hand Clasp

Standing up straight with the hands by your sides, reach your hands behind you and clasp them together.  

Gently pull the shoulders back while not allowing the neck to push forward. Hold this position for up to 30 seconds.

3. Door Stretches 

Stretching your chest muscles is also essential to keeping your posture strong. 

Standing straight in front of a doorframe, place one hand on either side of the frame, just above head height.

Moving one foot forward and gently lunging past the frame will stretch the chest and shoulders. Hold this position for up to 30 seconds.

4. Get Outside and Walk!

Being outside, in the sun, walking, breathing, and relaxing was the primary exercise that our bodies were made to do! Take a walking break daily, let the sun in, and connect with the earth (grounding). There are so many health benefits from this simple activity.

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