5 Yoga Poses for Rounded Shoulders

Do you find your neck and shoulders aching after a long day’s work, but you’re not sure why? Well, the good news is that you aren’t alone! Shoulder and neck pain is becoming increasingly common due in large part to our posture throughout the day. If you work at a job that requires you to sit at a desk, hunched over a computer screen, or constantly look down at your smartphone, your shoulders are probably paying the price for these unfortunate posture habits. Thankfully, you can combat the curse of having rounded shoulders with a few simple yoga poses to straighten up your spine and alleviate pain in the neck and shoulders.


This exercise improves overall spinal mobility and helps reverse the effects of all those hours slouched over during the day. Begin in a tabletop position. On an inhale, round your spine by tucking your chin to your chest and your pelvis towards your belly button. Exhale and arch your back by lifting your chin to the sky. Repeat 3 to 5 times.

Eagle Arms

You can do this pose either seated or standing any time you feel your shoulders becoming tense. Wrap one arm over the other, bringing your palms to meet and your elbows together. Hold for a few deep breaths, then repeat with the opposite arm on top.

Bridge Pose

In this pose, you can deeply engage your core muscles and glutes while getting a nice stretch for the shoulders. Lay on your back with your knees bent and slowly roll your hips up to the sky with your lower abs tucked in tight. Enhance this stretch by grabbing your hands together and rolling your shoulders beneath you. Hold for 3 to 5 breaths.

Low Lunge with Bound Arms

Challenge your balance while opening up your shoulders and chest with this highly dynamic pose. Begin in a low lunge position with your hips squared. Next, bring one arm up as the other arm reaches under your bent leg. Use your upper arm to grasp for the lower hand, allowing your chest and shoulders to expand as your twist. Hold for 3 to 5 breaths before repeating on the opposite side.


This posture can help strengthen the shoulders and upper back muscles, improving your overall posture. Begin by lying down on your belly with your head resting on the mat. Bring your hands up beside your shoulders and begin to lift up through your back. Try to avoid pushing up through the hands and focus on using your shoulders and back to lift you even higher. Hold for 3 to 5 breaths.

It’s easy to let our shoulders slip and round over during the day, especially when we’re busy, distracted, or focusing our attention on a million other things. Add these 5 yoga poses into your regular practice to give your shoulders some much-needed love and combat the aches and pains that come with having rounded shoulders.

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