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Rounded shoulders — scapular retraction

from abovefrom aboveshoulders rolled forwardchest closed · head followsblades drawn togetherchest open · head sits back
The fix

Roll shoulders back and down; gently squeeze the shoulder blades together.

Why it happens

Hours at a keyboard shorten the chest and weaken the mid-back, so the shoulders round forward. Retraction wakes the muscles that hold them back.

If you ignore it

Rounded shoulders reinforce forward head and shallow breathing, and over time reduce shoulder mobility.

Wellness & ergonomic guidance, not medical advice.