shoulders

49 year old male rolling since May So yesterday we were doing passing the knee drills. I was on top. I got tossed and the other guy was going to roll over on top of me to bear his weight down. I tried to brace the ground but my position was awkward, one arm slightly out further than the other...

How can I fix rounded shoulders? My shoulders are put under a lot of strain, especially in the front area. If I do a lot of jab, it burns unpleasantly and even hurts. Even at work, the front side is always stressed. I also notice that I'm becoming more and more tense when I hit. How can I solve...