Download a printable pdf file of this self-care technique here:
Rounded shoulders, upper back, and neck tension. This is a great exercise to work with the muscles involved with rounded shoulders. It will work to stretch pectoralis major and to strengthen the lower fibers of the trapezius.
Stop if there is any pain, as this stretch should be pain-free.
Hold a broomstick or PVC pipe at shoulder level behind your neck with your hands far apart. Gently lower the pipe as far as you can allowing it to touch your back. Bring it back up slowly and repeat 5 – 10 times.
This is a great exercise to do after having the rounded shoulders released with this technique: