Chronic thorasic, shoulder and neck pain - exercises?

Hi there!

I’m having a lot of trouble with what I think is poor posture
- rounded shoulders that sometimes feel like they’re being pulled forward and up towards my ears
- a general feeling of tightness and pain in my thorasic spine
- feeling of not being able to pull my shoulder blades together.

I use a foam roller to correct some of the worst thoracic rounding. The foam roller is good at relieving headaches caused by tension in my neck, but it doesn’t do much for my ultra tight traps, which make it sometimes difficult to lean my head to either side.

I’ve been doing moderate amounts of weight lifting for some years now, and I generally like it a lot. I basically follow the 5X5 Stronglifts program, focusing on squats and deadlifts. The weight lifting has been good at fixing my chronic back pain. I very rarely have pain in my lower back anymore. It’s great!

Unfortunately the exercises haven’t done much for my other problems mentioned above.

When searching on the Internet there’s so much information of how to deal with poor posture, but so far I haven’t found anything that works very well. Probably I also struggle with consistency, since there are so many options.

I’ve never tried posting about this in a forum before, so I am hoping that some of you in here have some suggestions of exercises to try, or good resources to read?

Thank you so much in advance!