ROUNDED SHOULDERS | ASSESSMENT: Pencil Test, Side Posture

If you have rounded shoulders, this indicates that your shoulder girdle has passive muscle-
length tension imbalances.

Typically, the muscles involved in protracting the scapula and internally rotating the shoulders
are short and/or tight, including the pecs, lats, teres major and anterior deltoid.

The opposing muscles are often long and/or weak, including the external rotators of the
shoulder (teres minor, infraspinatus, supraspinatus) and the scapular retractors (rhomboids,
middle and lower trapezius).

Quality Exercise Sets Reps Hold/Work

Joint 1) Bench Extensions 1 8 2 sec
TQ 2) ASMR Pecs 1 30-60 sec per
TMD 3) SB Pec Stretch 1 2 per 30 sec
XBC 4) Tummy to Back Roll 1 8 per
RoM-S 5) Power Rack/Doorway DCR 1 2 per 5 sec
RoM-S 6) BTB Shoulder Rolls 1 10-15
NMI 7) Pushups 1 10
NMI 8) Cable Rows 1 15

Quality Exercise Sets Reps Hold/Work

Joint 1) Bench Extensions 1 8 2 sec
Joint 2) Horizontal Shoulder Flexion 1 1 per 45 sec
TQ 3) ASMR BtB Pec Minor 1 30-60 sec per
TMD 4) SB Pec Stretch 1 2 per 30 sec
XBC 5) Prone ATW 3 1 per 10-30 sec*
XBC 6) Tummy to Back Roll 1 8 per
RoM-S 7) BTB Shoulder Rolls 1 10-15
NMI 8) Pushups 1 10
NMI 9) 1-arm Face Pull 1 12 per

* Add 5 seconds to the hold time every other workout.