If you spend hours at the computer, chances are you would benefit from a stretch to fix rounded shoulders.

You’ve probably caught yourself slumped over your keyboard more than once… chest sunken in, head jutting forward. And when this happens there is an area that’s getting tighter each day making everything worse.

Our chest muscles. After hours each day of sitting with rounded shoulders, they gradually tighten and shorten, putting extra strain in your neck and upper back, resulting in tech neck [learn more about tech neck from the mayo clinic here].

But the good news is that a simple chest-opening stretch can make a huge difference in how your body feels.

So, in this video, I’ll guide you through a gentle, effective, and deeply relaxing stretch that helps undo the tension that builds up from sitting, typing, and scrolling.

Why This Stretch Helps Fix Rounded Shoulders

By opening your chest and relaxing your shoulders, you create more space across the front of your body and help your spine return to a more natural, aligned position (which also means less strain on your neck and upper back!).

How to Get the Most Out of This Stretch

• Close your eyes and let your upper body soften.
• Stay in the stretch as long as it feels good—30 seconds to a few minutes is perfect.
• Try the different arm positions I demonstrate in the video. Notice how each one changes the sensation and targets a slightly different area.
• Breathe slowly and deeply to help your muscles relax and release.

This is a great stretch to do at the end of your workday, on a break, or anytime you notice your posture slipping forward.

After doing this stretch regularly and your chest feels more open, you can add upper back strengthening for an even more complete solution. Click here for a beginner friendly routine.