Posture 411: Conquering Rounded Shoulders & Forward Head Position

GOALS:

To correct rounded shoulders (kyphosis), forward head posture (FHP), and strength/mobility imbalances in the thoracic spine—ultimately improving posture, reducing pain, and decreasing fatigue.

Correcting rounded shoulders is not as simple as “standing up straight.” If you struggle with this posture pattern, it likely developed over years of technology use, stress, poor ergonomics, and muscular imbalance.

Whether you're a yoga practitioner, instructor, fitness enthusiast, or someone trying to improve your own alignment, understanding why these patterns develop is the first step to correcting them.

Step 1: Build Awareness (Mirror Assessment)

Before making any improvements, we need to understand what your natural posture looks like.

Stand in front of a mirror, arms relaxed at your sides, and do not adjust your posture. Just observe.

I. Shoulder Alignment (Thumb Test)

Look at the direction your thumbs naturally point:

a) Thumbs toward your thighs

This often indicates rounded shoulders (internal rotation).

b) Thumbs facing forward or slightly outward

This suggests more neutral shoulder alignment.

A helpful daily habit: When walking, gently rotate your thumbs slightly outward. This promotes external rotation and resets shoulder alignment over time.

II. Forward Head Position (Side View)

Turn sideways and examine your head position:

a) Earlobe aligns over your shoulder

This is excellent — your head is centered in neutral alignment.

b) Head sits forward of shoulders (1–4 inches)

This indicates Forward Head Posture (FHP) — one of the most common posture issues today due to long hours at computers and on phones.

Before continuing, 👉watch this short video to learn the two simple tests that reveal rounded shoulders and forward head posture.

Why Forward Head Position Is So Harmful

For every inch the head moves forward, the load on the neck increases by 10–12 pounds. This strain contributes to:

• Neck and shoulder tension

• Headaches

• Upper back pain

• Reduced breathing capacity

• Fatigue

• Poor posture habits

This is a major reason to correct FHP sooner rather than later.

Exercises to Correct Forward Head Posture

1. Chin Press (Chin Tuck)

• Press two fingers into your chin

• Glide your head straight back

• Hold for 15 seconds

• Repeat 10 times

• Practice every time you get in the car

This stretches the shortened muscles at the base of your skull.

2. Wall Alignment Lean

Stand with your hips, upper back, and head lightly touching a wall.This resets your awareness of natural alignment.

Do this each time you return from sitting.

3. Side Neck Stretch + Semi Circles

• Drop your ear toward your shoulder

• Allow the weight of your head to stretch the scalenes

• Add slow, front-facing semi circles

• Repeat 5 times

Do this during computer time or whenever tension builds.

⭐ 📹 VIDEO 2: 30-Min Posture 411 Yoga Class

Now that you understand the assessments and basics, take this 30-minute class designed to:

• improve thoracic mobility

• strengthen the upper back

• stretch tight pecs

• correct forward head posture

• retrain shoulder alignment

Posture 411 Yoga Sequence

Below is the sequence featured in the video, with explanations for why each posture helps correct alignment issues.

1. Bridge Pose (with Block)

Passive stretch for the chest and shoulders. The pecs tighten and pull the shoulders forward. This posture counteracts that pattern.

2. Apanasana Figure 8 Movements

Gentle mobility movements that wake up the spine organically.

3. Active Supine Twist with Rotation

Thoracic rotation. Mobility in the upper spine is essential for upright posture.

4. Sukhasana Mobility Series

Includes:

• Neck stretches

• Neck retraction

• Side bends

• Twists

• Elbow circles

Targets multiple components of FHP.

5. Tabletop + Cat/Cow (Chakravakasana)

Six movements of the spine. Restores full-range spinal mobility.

6. Downward Dog

A decompressive inversion that relieves tension and elongates the spine.

7. Ragdoll Pose

Let gravity provide traction to the spine and hamstrings.

8. Urdhva Hastasana Shoulder Flossing (with Strap)

Improves shoulder mobility and stretches tight pectorals.

9. Urdhva Hastasana + Face Pulls (Band Optional)

Strengthens the mid-back and scapular muscles—essential to reversing rounded shoulders.

10. Standing Sun A with Cactus Arms

Focus on squeezing shoulder blades together (“break a pencil”).

11. Plank with Scapular Protraction + Retraction

Increases awareness and control of the shoulder blades.

12. Child’s Pose (Palms Up)

Encourages external rotation of the shoulders.

13. Prone Shoulder Stretch

Uses gravity to open and lengthen the chest.

14. Repeat Child’s Pose (Palms Up – Right, Left, Center)

Final Thoughts

Rounded shoulders and forward head posture are common—but incredibly fixable with awareness, corrective exercises, and consistent mobility training.

If you're a teacher, these assessments and techniques can dramatically improve your students’ alignment and long-term function. If you're practicing at home, use these tools regularly to retrain your posture and feel better every day.

Namaste

I’ve created a full library of posture-friendly classes, mobility flows, and alignment-based yoga sessions.

Want to Keep Feeling Better? Come Move With Me!

👉 Head over to my YouTube channel and find the playlist that fits your day.https://www.youtube.com/@mardayoga

Also, you can pull up individual playlists of class types. Check out this article to guide

you when picking classes.