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Straighten Up: Effective Exercises to Fix Hunched Shoulders

Hunched shoulders are a common musculoskeletal disorder. Instead of an upright posture with a straight spine, hunched shoulders are consistently in an “upward” position.

Causes

The main cause of hunched shoulders is poor posture. Several factors contribute to poor posture:

A hunch in the shoulders develops when the muscles at the back of the shoulders become too weak to lift the shoulders all the way.

Other causes of hunched shoulders
Scheuermann’s kyphosis, Osteoporosis, Scoliosis, spine and neck injury.

Fixing Hunched Shoulders with Exercise

A person with hunched shoulders due to posture issues can gently correct their posture at home using stretching and exercise.

Chest and arm stretches

These can help loosen the shoulders and temporarily relieve tightness and hunching.

A person should hold these stretches for 15–30 seconds and perform each 2–4 times, remembering to breathe slowly and deeply for the entire stretch.

Exercises for the back, shoulders, and core

Strengthening the core, back, and shoulders with the following exercises can help support the weight of the shoulders and improve stability in the spine:

Regularly checking and correcting seated and standing posture can help prevent hunching and spinal problems.

Check your standing posture: Stand against a wall with the heels 6 inches away from the wall and the bottom, shoulder blades, and head touching.

Hunched shoulders are often a complication of poor posture over many years.

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