Traps Exercise
Place your hands on your hips with the fingertips pointing down. Ensure the shoulder is not rolled forwards by imagining your shoulder blades sliding gently towards the centre of your back, or your back pocket.
External Rotation Exercise For Rounded Shoulders
When the arms are held forward of the body for extended periods as they often are in desk work and keyboard use, the whole shoulder girdle becomes tight and uncomfortable and the shoulders appear to be perpetually rounded.