Rounded shoulders are a common problem that affects many people. Rounded shoulders mean that the shoulders are in front of the torso when you are in your resting position.
Your scapula is protracted in either a lateral glide, internal rotation, or the anterior tilt. This article will teach you important ways on how to fix rounded shoulders.
THE MAIN CAUSES OF ROUNDED SHOULDERS
Rounded shoulders develop because of a muscle imbalance. Due to the imbalance, the chest muscles shorten and become tighter.
Your upper back muscles lengthen and become weaker. There are various reasons why you could be suffering from rounded shoulders.
Some common causes of shoulder imbalance include overuse of the muscles, sports injury, and unhealthy posture.
The unhealthiest posture is sitting in front of a desk for long hours. When you’re working or busy doing important tasks, you may not notice that your posture is compromised.
Typically, when using a laptop, mobile device, or going through files, you tend to push your head forward and your shoulders.
Your upper back then becomes curved. Staying in that position for long hours causes your body to adapt to that posture. As a result, you start having rounded shoulders.
Rounded shoulders are unattractive and unhealthy. In the long run, they cause muscle imbalances in other body areas. Poor positions do several things to you.
Your anterior muscles tighten and shorten. The posterior muscles lengthen and weaken. The result is that your head and shoulders get drawn forward.
Rounded shoulders also place extra pressure on your spine. If you don’t correct rounded shoulders, studies show that there will be an increased risk of hunchback.
CAN ROUNDED SHOULDERS BE CORRECTED?
If you have rounded shoulders, you’ll be glad to hear that there are many ways to correct the condition. To correct rounded shoulders, you have to stretch and strengthen any stiff muscles.
The first line of correcting rounded shoulders is strengthening and stretching your muscles.
You can straighten your upper back. You just have to do a few exercises. Most of these exercises can even be done at home. You won’t require any special equipment.
Another way on how to fix rounded shoulders involves tissue mobilization. Physical therapists help you loosen up the tight muscles in your chest. Various maneuvers are used to help correct this condition.
You can also use a rounded shoulders brace. It will help you position your neck and shoulders in the right position. Consult a physiotherapist and get a brace that fits you well.
HOW TO FIX ROUNDED SHOULDERS
Once you notice you have rounded shoulder symptoms, you should look for a solution. The treatment depends on the cause of your problem.
You can either do exercises, stretching, and maybe medical intervention. Regular workouts and stretching are an excellent way to start. Below are simple tips on how to fix rounded shoulders:
Stretches-to correct rounded shoulders, you have to do stretch exercises that focus on your chest and arms. You can do the stretches daily or when you feel the tension in your shoulders.
1. CHEST STRETCH
Stand straight with your hands behind your back. Your hands have to be straight. Lift your arms slowly until you feel your chest muscles stretching.
2. UPPER ARM STRETCHES
Extend one of your arms straight and place the other one behind the elbow of the outstretched arm. Pull this arm towards the chest until you feel your upper arm stretching. Do the same with the other arm.
3. ARM CIRCLES
Arm circles are also great for fixing rounded shoulders. Stand straight and outstretch both hands. Your body should now have formed a “T” shape.
Start moving your hands in clockwise circles. Do 20 reps. Repeat the process in counterclockwise circles.
Shoulder lifts. This type of stretch involves lifting your shoulders towards your ears. As you do this, inhale deeply. Roll your shoulders back as you exhale.
4. SHOULDER EXERCISES
To fix rounded shoulders, you have to strengthen your shoulders, back, and core muscles. You can try and incorporate these exercises into your workout routine:
5. SIDE PLANKS
Lie on the floor and place your elbow directly under your shoulder. Engage your abdominal muscles and lift your hips. Ensure only your feet and elbow remain touching the floor.
Hold this position for 30 seconds. Repeat the move on the other side. To see how side planks are done, check these exercises online.
6. REVERSE FLIES
You’ll need a resistance band to do reverse flies. Tie the resistance band on a strong place such as the door know. Take the end of the resistance band in your hands.
Place your arms in front of you. Pull your hands towards the sides. Squeeze your shoulder blades together. Do three sets of 10-15 reps.
7. MEDICAL INTERVENTION
Apart from exercises and stretches, another way you can fix rounded shoulders is by seeking medical help. You can visit a physiotherapist who will fit you a posture corrector. Others will also give you a shoulder brace.
WHAT MUSCLES ARE WEAK IN ROUNDED SHOULDERS?
When you keep sitting in a hunched position throughout the day, your body adapts to that. Muscles are very flexible, and that’s why they change quickly.
If you have rounded shoulders, there is a significant imbalance between your shoulder muscles. It’s more of a tug-of-war between your muscles.
The muscles at the back of your shoulders get pulled to the front. The stronger muscles are the winners, and that’s because they are firmer and tighter.
Such muscles include the subclavius, pec major/minor, latissimus dorsi, serratus anterior, and upper trapezius.
The weaker muscles get pulled towards the front. They are less-active and weaker.
These muscles need more strengthening. They include rhomboids and mid/lower trapezius.
HOW LONG DOES IT TAKE TO GET RID OF ROUNDED SHOULDERS?
Apart from asking how to fix rounded shoulders, you should also know how long it will correct them. How long it takes to repair rounded shoulders is a common question. But it’s also challenging to answer correctly.
Numerous factors will determine how badly your shoulders are. The time it takes to get rid of the problem varies from one person to the other.
Mostly, it’s advised that you start with exercises and stretches.
Researchers say that you should at least keep working out for at least 3 months. If you don’t notice any change, then maybe you should change your routine.
HOW SHOULD I SLEEP TO FIX ROUNDED SHOULDERS?
People who continuously sleep on their side tend to suffer from rounded shoulders. However, it’s not the only cause of rounded shoulders.
To avoid this problem, you’re encouraged to sleep on your back. When you lie on your back, gravity sort of pushes your shoulders back.
However, if sleeping on the back is an uncomfortable position, you can try sleeping on your stomach. Consider placing a pillow under your arms and shoulders.
SUMMARY
This article has covered all the essential points on how to fix rounded shoulders. The exercises mentioned above should prove helpful.
You should also be aware of your sitting position. Another way to avoid having rounded shoulders is by taking regular breaks.
All the tips given above are reliable ways of correcting rounded shoulders. Start now by doing a few exercises and stretches.
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