• Joshua Li

Poor Posture? Try this Exercise to Fix it

Rounded shoulder is a very common postural issue. Poor posture can bring about neck and shoulder pain as well as noticeable body misalignment.

Main Causes of Rounded Shoulders:

  • Sitting all day

  • Using a computer/typing (Hunching over)

  • Looking at cell phone (Constantly looking down all day)

  • Driving (Hunching)

  • Sleeping on your side

  • Lifting weights with excessive pressing movements (Causing internal rotation)

These positions can disrupt how the muscles in your neck, back, and shoulders function. It is these major muscles that control the way the body maintains its posture throughout the day.

External Rotation to Improve Rounded Shoulders. Having rounded shoulders means having strong internal rotation of the shoulder.

What needs to be done to externally rotate and open the shoulders:

Horizontal pulling movements that target rear deltoids, rhomboids, mid to lower traps and rotator cuff muscles are the best ways to open the shoulders in order to improve posture (vertical pulling exercises like pull-ups and pulldowns, can exacerbate the problem.)

Face pulls is one of the best exercise to incorporate in your back or shoulder training. Face pulls is a multi-functional exercise which help build the rear deltoids and upper back muscles which effectively improve shoulders joint health and overall posture.

Performing face pulls not only helps you to put on muscle size, but it will also help to externally rotate your shoulders and pull them back into an effective joint position for better posture and lead to smoother, more coordinated movement and contractions.

How to perform Face Pulls?

1) Adjust cable with a rope to upper chest level

2) Grip the rope with an underhand grip (it will allow you to maximize range of motion of external rotation.)

3) Keep your chest up

4) When you begin to pull, retract your scapula

5) Pull the rope towards your eyes

6) Pause/squeeze for 1 seconds at the back of the movement

7) Slowly return to the starting position causing tension on the way back down


  • Don’t use heavy weight, pick a moderate weight which allows you to contract properly. Aim for 12-15 reps per set.

  • Don't push your head forward to meet the rope.

  • Keep your elbows high to put more emphasis on the upper back

  • Perform it with controlled tempo, going too fast would decrease the effectiveness.

If this issue sounds familiar and you need help correcting it, we would love to talk to you! Book in now for a free consult in the tabs above.





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