In today’s digital age, we tend to develop bad posture due to our daily activities. Therefore, “unrounding” our shoulders could greatly benefit many of us. Rounded shoulders can cause upper back, neck, and shoulder stiffness, as well as a neck hump or text/tech neck, due to excess phone use and poor posture.
If you observe that you are bending forwards or your shoulders collapsing while standing, do not worry, but it may be necessary to start correcting it. You can reverse rounded shoulders by dedicating some time and patience to stretching and resetting your posture.
What are Rounded Shoulders?
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Rounded shoulders refer to a condition where the shoulders slump or roll forward, causing the upper back to curve outward and the chest to collapse inward. This posture is commonly seen in people who spend plenty of time sitting or working at a computer, as well as those who engage in activities that involve repetitive forward movements of the shoulders, such as weightlifting or cycling.
Rounded shoulders can cause several issues, including neck pain, shoulder pain, headaches, and upper back pain. It can also affect breathing, digestion, and even mood. In severe cases, rounded shoulder can lead to a hunchback appearance and may require medical attention. Therefore, it is essential to maintain good posture and engage in exercises that strengthen the upper back and shoulder muscles to prevent or correct this posture.
Causes of Rounded Shoulders
Poor Posture
One of the most common causes of rounded shoulders is poor posture, which often stems from a sedentary lifestyle or spending long hours sitting at a desk. When we sit for extended periods, our shoulders tend to hunch forward, causing the muscles in the upper back to weaken and shorten over time. This can lead to the development of a rounded upper back, as well as other postural deviations like forward head posture and a flat lower back.
Muscle Imbalances
Another common cause of rounded shoulders is muscle imbalances. The shoulder and upper back muscles, including the trapezius, rhomboids, and rotator cuff muscles, are responsible for keeping the shoulders pulled back and down. The shoulders can become rounded when these muscles become weak or tight, leading to poor posture and discomfort. This may happen due to a variety of factors, including poor exercise habits, repetitive motions, and injury.
Injuries
Injuries to the upper back, shoulders, or neck can also lead to rounded shoulders. For example, a shoulder injury may cause the muscles in the upper back to weaken, making it difficult to maintain proper posture. Similarly, a neck injury can cause the shoulders and upper back muscles to become tight or spastic, leading to a rounded upper back.
Medical Conditions
Certain medical conditions can also contribute to the development of rounded shoulders. For example, scoliosis is a condition in which the spine curves to one side, which can cause the shoulders to become uneven and rounded. Other conditions that can cause this posture include osteoporosis, arthritis, and spinal stenosis.
Obesity
Obesity is another factor that can contribute to rounded shoulders. When a person is overweight or obese, the excess weight can put pressure on the muscles in the upper back, causing them to weaken and shorten over time. Additionally, carrying extra weight can make it difficult to maintain proper posture, which can lead to the development of rounded shoulder.
Genetics
Sometimes, genetics can play a role in developing rounded shoulders. For example, some people may have a natural tendency to develop a rounded upper back due to the shape and structure of their spine or shoulders. While genetics cannot be changed, it is possible to improve posture and strengthen the muscles in the upper back to minimize the effects of this condition.
Symptoms of Rounded Shoulders
Shoulder Pain and Tension
One of the most common symptoms of rounded shoulder is shoulder pain and tension. This can be caused by the increased stress placed on the shoulder joint due to a forward positioning of the shoulders. Over time, this can lead to chronic pain and discomfort, particularly in the neck and upper back.
Neck Pain and Stiffness
Rounded shoulders can also cause neck pain and stiffness. The neck must tilt forward when the shoulders are rounded forward to maintain proper eye alignment. This can cause strain and tension in the neck and upper back muscles, leading to pain and stiffness.
Headaches
In addition to neck pain, rounded shoulder can also cause headaches. When the neck muscles are strained and tense, this can lead to tension headaches that can be felt in the temples, forehead, and back of the head.
Reduced Range of Motion
Rounded shoulder can also reduce the range of motion in the shoulders and upper back. This can make it difficult to perform certain activities, namely reaching overhead or behind the back. Over time, this can lead to muscle imbalances and further exacerbate the symptoms of rounded shoulder.
Difficulty Breathing
Rounded shoulders can also make it difficult to breathe deeply. When the chest is collapsed inward, the lungs have less room to expand, making it harder to take deep breaths. This can lead to shallow breathing, which can cause fatigue and other symptoms of rounded shoulder.
How To Undo Rounded Shoulders
Undoing rounded shoulders involves a combination of exercises, stretches, and changes in posture habits. Here are some tips to help:
- Strengthen the upper back and shoulders: Targeting the upper back and shoulder muscles can help improve posture and pull the shoulders back into alignment. Exercises like rows, pull-ups, and shoulder presses can be effective.
- Stretch the chest muscles: Tight chest muscles can pull the shoulders forward, leading to rounded shoulder. Stretching the chest muscles can help alleviate this. Try doing chest stretches as a doorway, pec, or foam rolling stretches.
- Practice good posture: Being mindful of your posture throughout the day can help undo rounded shoulder. Make sure to sit up straight, pull your shoulders back, & keep your head aligned with your spine.
- Limit time spent on devices: Constantly looking down at phones or tablets can cause rounded shoulders over time. Try to limit the amount of time that you’ll spend on devices or hold them up at eye level.
- Seek help if necessary: If your rounded shoulder are causing pain or discomfort, it may be helpful to seek help from a physical therapist or chiropractor. They can provide a more personalized approach to addressing your specific needs.
Exercises To Fix Rounded Shoulders
Wall Angels
Wall angels are a perfect exercise for correcting rounded shoulders because they strengthen the upper back and shoulder muscles while also improving shoulder mobility.
To perform wall angels, first, stand with your back against a wall, your feet shoulder-width apart, and your arms at your sides. Slowly raise your arms up to shoulder height, and keep your elbows bent at a 90-degree angle and your palms facing forward. Then, slide your arms up the wall until they’re above your head, making sure to keep your shoulders down and your elbows close to the wall. Hold this position for some seconds, gently lower your arms back down to your sides, then repeat for 10 to 15 repetitions.
Scapular Retraction
Scapular retraction is another effective exercise for correcting rounded shoulders. It targets the muscles between your shoulder blades, which help stabilize your shoulder blades and improve your posture.
To perform scapular retraction, sit or stand with your arms at your sides and relax your shoulders. Then, squeeze your shoulder blades together and hold for a few seconds before releasing. Repeat for 10 to 15 repetitions.
Prone Y Raises
Prone Y raises are a great exercise for strengthening the upper back muscles that help improve posture and reduce rounded shoulder.
To perform prone Y raises, lie face down on a mat with arms extended out in a Y shape, your palms facing down, and your forehead resting on the mat. Slowly lift your arms off the mat, making sure to keep your shoulders down and elbows straight. Hold this position for some seconds, lower your arms back down to the starting position, then repeat for 10 to 15 repetitions.
Shoulder Blade Squeeze
Shoulder blade squeeze is an easy exercise that can help strengthen the muscles between your shoulder blades, which can improve posture and reduce rounded shoulders.
To perform shoulder blade squeezes, sit or stand with your arms at your sides and relax your shoulders. Then, squeeze your shoulder blades together and hold for a few seconds before releasing. Repeat for 10 to 15 repetitions.
Prone T Raise
Prone T raise is another effective exercise for strengthening the upper back muscles and improving posture.
To perform prone T raises, lie face down on a mat with arms extended out in a T shape, your palms facing down, and your forehead resting on the mat. Slowly lift your arms off the mat, making sure to keep your shoulders down and keep your elbows straight. Please, hold this position for a few seconds, and lower your arms back down to the starting position. Repeat for 10 to 15 repetitions.
Thoracic Spine Extension
Thoracic spine extension is the perfect exercise to fix rounded shoulders because they help to improve mobility in the upper back and strengthen the muscles between the shoulder blades.
To perform thoracic spine extensions, sit on the floor with your legs crossed and hands behind your head. Slowly arch your back, bringing your elbows towards your knees. Hold for 5 seconds and then release. Repeat 10-15 times.
Wall Stretch
The wall stretch is the most important exercise for addressing rounded shoulders. Stand with your tailbone, lower back, upper back, and head against a wall. The feet are positioned at a slight distance from the wall. Keep your arms pressed flat against the wall with your elbows at a 90-degree angle.
Hold this posture for 30 seconds to a minute to gently stretch and exercise your shoulders and upper back.
Things To Take Care of While Suffering From Rounded Shoulders
If you’re suffering from this posture, there are several things you can do to help alleviate your symptoms and prevent further damage. Here are some things to take care of:
- Practice good posture: Try to maintain good posture as much as possible. That means keeping your shoulders back and down, your chest open, and your head aligned with your spine.
- Strengthen your upper back muscles: Focus on strengthening your upper back muscles, specifically your rhomboids and middle trapezius muscles. These muscles are so much responsible for pulling your shoulders back and down.
- Stretch your chest muscles: Tight chest muscles can contribute to rounded shoulders. To combat this, regularly stretch your chest muscles by doing chest stretches.
- Take frequent breaks: If you sit for very long periods, then make sure to take frequent breaks and move around. This will help prevent your shoulders from becoming rounded due to prolonged sitting.
- Use proper ergonomics: Make sure your workstation is set up ergonomically. Adjust your chair to desk height to ensure that your shoulders are not hunched forward while you work.
- Avoid carrying heavy bags: Carrying heavy bags or backpacks can contribute to rounded shoulders. Try to carry as little weight as possible, and use a backpack with two shoulder straps to distribute the weight evenly.
- Seek professional help: If your rounded shoulders are causing significant pain or affecting your daily life, think of seeking the help of a healthcare professional, like a physical therapist or chiropractor, who can provide personalized treatment options.
FAQs
Q1. Can rounded shoulders be fixed?
Yes, rounded shoulders can be fixed with proper exercises, stretches, and posture correction.
Q2. How often should one do exercises to fix rounded shoulders?
You can do these exercises at least 3-4 times a week.
Q3. Are there any stretches that can help fix rounded shoulders?
Yes, stretches such as the doorway stretch, and chest stretch can help improve the flexibility of the chest muscles, which can help correct rounded shoulders.
Q4. How much time do you need to fix rounded shoulders?
The time it takes to fix rounded shoulders depends on the condition’s seriousness and how consistently one performs exercises and stretches. It can take anywhere from some weeks to several months.
Q5. Is it necessary to see a doctor for rounded shoulders?
It is unnecessary to see a doctor for rounded shoulders unless the pain is severe or other underlying conditions may be causing the problem.
Q6. Are there any lifestyle changes one can make to prevent rounded shoulder?
Yes, practicing good posture, taking frequent breaks from sitting, and maintaining an active lifestyle can help prevent rounded shoulder.
Q7. Can wearing a posture corrector help fix rounded shoulders?
Wearing a posture corrector can provide support and remind the individual to maintain good posture. Still, it should not be relied on as the sole solution for fixing rounded shoulders.
Q8. Does side sleep cause rounded shoulders?
Sleeping on your side can cause your top shoulder to roll forward and put pressure on your neck. An almost immediate solution for your problem is to use a snuggle pillow.
Q9. Do rounded shoulders make you look smaller?
When your chest muscles are tight, they can pull your shoulders forward and make them round while closing your chest. This makes you look shorter and adopt a dismissive posture. If your upper back muscles are weak, they won’t be able to counterbalance the rounding of your posture.
Q10. Is massage good for rounded shoulders?
Getting a massage can help lengthen the muscles in your chest and shoulder front, which can improve the way your shoulder joint sits in relation to the surrounding structures. This often leads to the relief of neck and shoulder pain.
Conclusion
It’s important to address any stiffness, tightness, and weakness in both the front and back muscles to reposition rounded shoulders. It is essential to focus on improving the posture of the shoulders and also pay attention to developing better body shapes. If you don’t act appropriately, your hard work may not yield the expected outcomes.
If you’re looking for assistance correcting rounded shoulders, we can evaluate your unique needs and create a personalized program to assist you in achieving your goals.
