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Shoulder exercises for those who suffer from stooped posture
Last reviewed: 04.07.2025
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If you suffer from slouching, ditch your upper body exercise program and do the shoulder exercises below 3 days a week for 4 weeks. Do 2 sets of 12 reps of each shoulder exercise. Continue to do these exercises occasionally after completing the program. If you have chronic shoulder pain, see an orthopedist or physical therapist who specializes in sports injuries.
Shoulder Adductor Stretches
Lie on your back on the floor, bend your knees, raise your straight arms perpendicular to the floor. Without bending your back, slowly move your straight arms back and place them on the floor. The shoulder area should be adjacent to the head. Hold this position for 20-30 seconds.
Stretching for the pectoral muscles
Stand facing the wall and place your right palm on it. The hand is turned to the right. Without lifting your palm from the wall, turn your body to the left, moving only your legs, but not your shoulders and arms. When you feel a stretch in your chest muscles, stop for 20-30 seconds.
Progression: If you are flexible enough to perform the exercise with your torso parallel to the wall, rotate your wrist to a 30-degree angle, then 15 degrees.
Knee stretch
Kneel in front of the fitball, place your left hand on the ball and your other hand on the floor. Move your left hand forward until you feel a slight stretch. Hold for 20-30 seconds and repeat with your right hand.
T-position on fitball
Take 1-2.5 kg dumbbells and lie on your stomach on the fitball. Keep your back straight, chest not touching the ball, arms down, palms facing forward. Bring your shoulder blades together and spread your arms to the sides so that your torso takes a T-shape. Fix in this position, then return to the starting position.
Incline Dumbbell Curls
Lie on your stomach on an incline bench, hold the dumbbells and lower your arms, thumbs facing forward. Raise the dumbbells in front of you at a 45-degree angle, arms almost parallel to the floor. Your arms should form a V-shape. Hold this position, then lower the dumbbells.
Outward rotation of the arm while kneeling
Kneel down on the left side of the block, placing a small rolled towel under your left armpit.
Take the cable handle on the lower block in your left hand. First, hold the handle at the level of your navel, then move the handle to the left. Fix it and return to the starting position. Complete the approach, then repeat the movement with the other hand.
Exercise using the PNF method
Stand to the left side of the block. Lift your right foot off the floor and grab the cable handle in your right hand. Pull the cable up and diagonally across your body, turning your thumb to the right so that at the top of the movement your arm is straight and to the right of your shoulder. Reverse the movement to return to the starting position. Then repeat with the other arm.
Standing Arm Raises
Stand between two cable crossover blocks and grab the left handle with your right hand and the right handle with your left hand. Spread your arms out to the sides. Lean back and pull the handles down and diagonally across your body, squeezing your shoulder blades together. Hold, then return to the starting position.
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