Rounded Shoulders
Also known as: protracted shoulders, shoulder protraction.
What it is
Rounded shoulders describe the shoulder joints sitting forward of the body’s vertical line, with the shoulder blades drifting apart and tipping forward. It is the shoulder component of the classic “upper-crossed” pattern and frequently accompanies forward head posture.
How to spot it
In a side view the shoulder is carried forward relative to the mid-torso. You may also notice the backs of the hands facing more forward when standing relaxed.
Muscles involved
Coral = typically tight, teal = typically weak. Anatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.
Typically tight: pectoralis major, pectoralis minor, upper trapezius
Typically weak: middle trapezius, lower trapezius, rhomboids, serratus anterior
How to correct it
- Stretch the pectoralis major and minor.
- Strengthen the mid/lower trapezius and rhomboids (scapular retraction + depression).
- Mobilize the thoracic spine into extension.
Recommended exercises
Related muscles
Educational wellness content — not a diagnosis. See a clinician for pain or concerns. Run a posture scan to check your own alignment.