Rounded Shoulders Fix
Open your chest, pull your shoulders back, and finally stand tall without having to think about it.
Rounded shoulders happen when the muscles of the chest and front of the shoulder shorten and tighten, while the mid-back muscles that hold the shoulder blades in place go dormant. Stretching alone won't fix it, you need to reactivate the muscles that have switched off. This 18-video program addresses both sides of the equation, restoring the structural balance that lets you stand tall without effort.
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Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 17 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 17 minutes. Weeks 5-8: 9 exercises, about 19 minutes. 6 new exercises come in, 3 drop off. Weeks 9-12: 10 exercises, about 20 minutes. 5 new exercises come in, 4 drop off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 17 min
Do these 6 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 17 min
Your routine each session
- 1Static Back
- 2Doorway Chest Stretch
- 3Pec Minor Stretch
- 4Thoracic Extension (Foam Roller)
- 5T-Spine Rotation
- 6Wall Angels
Short on time? Do just Doorway Chest Stretch, Thoracic Extension (Foam Roller), T-Spine Rotation, Wall Angels (about 8 min).
Phase 2ProgressionDo these 9 exercises each session, about 19 minutes. 6 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
9 exercises
about 19 min
Do these 9 exercises each session, about 19 minutes. 6 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
9 exercises
about 19 min
Your routine each session
- 1Doorway Chest Stretch
- 2T-Spine Rotation
- 3Wall Angels
- 4Scapular Wall Slides New
- 5Face Pulls (Resistance Band) New
- 6Band Pull-Apart New
- 7Cervical Retraction New
- 8Upper Trap Release New
- 9Standing Arm Circles New
No longer in your routine: Static Back, Pec Minor Stretch, Thoracic Extension (Foam Roller). You have learned these, so keep them for days you want extra work.
Short on time? Do just T-Spine Rotation, Wall Angels, Face Pulls (Resistance Band), Band Pull-Apart (about 8 min).
Phase 3StrengthDo these 10 exercises each session, about 20 minutes. 5 new exercises come in, and 4 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
10 exercises
about 20 min
Do these 10 exercises each session, about 20 minutes. 5 new exercises come in, and 4 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
10 exercises
about 20 min
Your routine each session
- 1Doorway Chest Stretch
- 2T-Spine Rotation
- 3Wall Angels
- 4Prone Y Raise New
- 5Prone T Raise New
- 6Face Pulls (Resistance Band)
- 7Band Pull-Apart
- 8Bear Crawl Position New
- 9Overhead Reach with Squat New
- 10Cat-Cow New
No longer in your routine: Scapular Wall Slides, Cervical Retraction, Upper Trap Release, Standing Arm Circles. You have learned these, so keep them for days you want extra work.
Short on time? Do just T-Spine Rotation, Wall Angels, Prone Y Raise, Face Pulls (Resistance Band) (about 8 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Supine Groin Progressive.
Do any of these sound familiar?
- Shoulders that roll inward at rest
- Chest that feels tight or collapsed
- Upper back pain between the shoulder blades
- Arms that rotate inward when you stand
- Difficulty taking a full deep breath
Why this happens
The root causes behind rounded shoulders fix.
- Tight pectoralis minor pulling the shoulder blade forward and down
- Dormant rhomboids and lower trapezius no longer holding the scapula in place
- Internal rotation of the shoulder joint from prolonged keyboard/screen use
- Upper crossed syndrome, a predictable pattern of tight/weak muscles
Why this works
Rounded shoulders happen when your chest muscles become chronically shortened and your mid-back muscles become long and weak, a pattern that develops from sitting, driving, and phone use. This isn't a flexibility problem you can stretch your way out of. The program corrects the muscle imbalance by releasing the tight anterior chain and building the posterior strength needed to hold your shoulders back naturally.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
16 more videos included with purchase.
Unlock all 18 exercises
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Unlock all exercises, $97Key exercises in this program
Learn about each individual exercise in detail, with instructions, common mistakes, and variations.
Frequently asked questions
How long does it take to fix rounded shoulders?
Most people notice their resting shoulder position improving within 3–4 weeks. Full correction of a long-standing pattern typically takes 2–3 months of consistent work.
Can I do this if I have shoulder impingement?
Yes, with care. The program avoids overhead pressing and aggressive loading of an already impinged shoulder. If pain increases during any exercise, skip it and note it for your next doctor visit.
Is stretching enough to fix rounded shoulders?
No, and this is the most common mistake. Stretching the pecs helps, but if the mid-back muscles aren't activated, the shoulders will just round forward again. You need both the release and the reactivation.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
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The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 18 corrective exercise videos
- Scapular stabilization focus from day one
- Chest and shoulder opening progressions
- Lifetime access on any device
- 30-day money-back guarantee
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