Women’s Health Magazine suggests lying face down on the floor with arms at a 90-degree angle, then pulling both shoulders back and squeezing the arms together for 5 seconds to improve rounded shoulders. Two to three sets of 12 reps of this exercise should be performed on a daily basis.
WebMD lists the lateral raise exercise with dumbbells as another exercise that improves rounded shoulders. To perform a lateral raise, a person should stand with their feet together and slowly lift their arms into a “T” shape while keeping their shoulders down. The person performing the exercise needs to make sure the arms stop short of touching the hips as they prepare to repeat the procedure.