Exercises, including those using a firm roller and massage ball, can help improve rounded shoulders caused by poor posture, according to Business Insider. The routine should always include at least one chest exercise.
Foam rolling improves spinal mobility and decreases rounding of the shoulders, according to Business Insider. The first step is to lay on the foam roller so that it is perpendicular to your back and is positioned right below the shoulder blades. Bend your knees, plant your feet on the ground, and put your hands behind your head. Then lift your hips off the ground, so that the foam roller moves up your back about the distance of one vertebrate, and then let your hips drop. Repeat this motion until the foam roller is close to your neck, and then begin the process again, this time moving the foam roller down your back. One full cycle up and down the back is one set; try to complete three sets each time you perform this exercise.
One example of a chest stretch exercise can be completed by facing and placing your right hand on the corner of a wall, writes Business Insider. Turn your body left, keeping your arm parallel to your shoulder, and hold the stretch for 30 seconds. Do three sets with both the left and right arm.
Another chest exercise can be performed with a massage ball, which you press to the side of your chest, explains Business Insider. As you move the ball around, apply special pressure to areas of tightness. This exercise should be repeated on both sides of the chest three times for 30 seconds.
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.