First, many people recommend you go to a physical therapist. They might recommend massage, exercises, a chiropractor, or any number of things. IANAPT but thought you might be curious about what I'm trying to help with my shoulder problems.
Here's an explanation of rounded shoulders or "protracted shoulder girdle"
The shoulders are pulled forward. The chest muscles may be overpowering the back and shoulder muscles. A protracted shoulder girdle may be accompanied by a winged scapula condition. The trapezius and rhomboids may be weak
- Preventative / corrective exercises:
Those with this posture deficiency, avoid stretches that protract the shoulder If lying on one's side, position upper arm under head (with or without pillow in between) since lying on one's side with one's arm down or in front (protracting shoulder girdle) may act as a continuous stretch throughout the night exacerbating this condition.
I went to a physical therapist who gave me useful stretches and exercises, but I stopped going and eventually stopped the exercises ... because, well, I'm lazy and stupid. She explained that this is commonly seen as "a muscular imbalance between the chest and the upper back muscles. The chest may be too tight and the upper back may be weak."
Now I'm starting again and thought others might want to know what a few of the exercises are like:
(1) Reverse shoulder flys
Equipment: No equipment is needed for this exercise, but as you get stronger, you can use some very light weights. You can make your own weights by filling two small water bottles with sand. These should weigh less than 2 pounds, even for the strongest swimmers.
The Movement: The Hitch Hiker exercise strengthens the muscles that control your shoulder blades as well as your rotator cuff muscles. You can exercise both sides of body at the same time, or choose to do one arm at a time.
Lay on your stomach on the floor. Relax your head and keep it in line with your spine. Put your arms straight out to your sides with your thumbs pointing to the ceiling (It looks like you are hitch-hiking).
While squeezing your shoulder blades together, lift your hands up off the floor and move them slightly towards your head. Use both arms at the same time. You should end up in a position that looks like a “Y” at the end of the exercise. Hold this position for 1-2 seconds and then relax to the starting position. Repeat.
Try to perform this exercise for 2 minutes. If you cannot continue the exercise for 2 minutes, that’s okay. When you become fatigued and can no longer maintain your form, rest for 30 seconds. Perform your second and third sets the same way.
If you reach the point where you can complete 3 sets of 2 minutes, perform the exercise while holding some small weights (less than 2 pounds) in your hands. Remember, you can make your own weights by filling small water bottles with sand, and you can also perform this exercise with one arm at a time.
There are plenty of other great shoulder exercises at the same site which provided this explaination:(2)(b) STANDING HITCHHIKER
Stand with perfect posture (SBD) with hand placed on your thighs and your thumbs pointed upward. While gliding your shoulder blades back and down toward your waist raise your arms up at a 45 degree angle. Raise your arms to shoulder height only and keep your elbows straight. Hold this position for 2 seconds and slowly return to the starting position. Begin this exercise with no resistance and gradually progress to 1-5lb dumbbells. Do not use weights heavier than 5lb. The smaller muscles of the rotator cuff are difficult to isolate using heavy weight.
(3) Shoulder dislocations a.k.a. broomstick rotational stretch:
You need s broomstick or band to do these, but they are among the most commonly recommended and referenced for this type of shoulder problem. Here is a more detailed description.
(4) Shoulder exercises / stretches to do at your desk
(5) Foam roller -
Foam rollers are good for self massage and pre-exercise stretches, but they can also be used to build core and back muscles. I cannot find a link to the exercises my PT gave me, but I'll update when available.
Sleep position can have an impact also:
Sufficiently supportive bed? Too old? Too soft/hard? Consider Latex mattresses.
The sites above suggest sleeping on your back. If you must sleep on your side, have your arm under your head rather than under your side.