Rounded shoulders — scapular retraction
The fix
Roll shoulders back and down; gently squeeze the shoulder blades together.
Why it happens
Hours at a keyboard shorten the chest and weaken the mid-back, so the shoulders round forward. Retraction wakes the muscles that hold them back.
If you ignore it
Rounded shoulders reinforce forward head and shallow breathing, and over time reduce shoulder mobility.
Wellness & ergonomic guidance, not medical advice.