Uneven Shoulders: Causes, Symptoms, and Exercises

[Updated on 1 May 2023] Uneven shoulders, also known as shoulder asymmetry, are the most common issue that can cause discomfort and affect one’s appearance. This condition can occur due to a variety of reasons, such as poor posture, muscle imbalances, scoliosis, or injuries. While some people may not experience any noticeable symptoms, others may experience pain, limited range of motion, or muscle weakness. Fortunately, there are many ways to fix uneven shoulders, ranging from corrective exercises, stretches, and postural adjustments to medical treatments and physical therapy. In this article, we will describe what is most likely the reason behind uneven shoulders and what you should do to correct it.

Causes of Uneven Shoulders

Uneven shoulders can be caused by a variety of factors, including:

Poor posture: Poor posture, especially while sitting or standing for extended periods, can cause muscle imbalances in the shoulders and back, leading to uneven shoulders.
Scoliosis: Scoliosis is a spinal condition that causes the spine to curve sideways, which can result in uneven shoulders.
Muscle imbalances: Muscle imbalances can develop when one set of muscles becomes stronger than its opposing muscles, causing the shoulders to become uneven.
Injuries: Injuries to the shoulders, such as a rotator cuff tear, can cause unevenness in the shoulders.
Genetic factors: Uneven shoulders can also be caused by genetic factors, such as having one shoulder that is naturally higher than the other.

Symptoms of Uneven Shoulders

Uneven shoulders, also known as shoulder asymmetry, can present with a variety of symptoms. Here are some common symptoms associated with uneven shoulders:

Visible unevenness: The most obvious symptom of uneven shoulders is a visible difference in the height or position of the shoulders.
Shoulder pain: Uneven shoulders can cause pain in the affected shoulder or shoulder blade. The pain can be sharp, dull, or aching and may be constant or intermittent.
Neck pain: Uneven shoulders can also cause neck pain, as the neck muscles work harder to compensate for the shoulder imbalance.
Headaches: The tension in the neck muscles caused by uneven shoulders can lead to headaches, particularly in the back of the head or temples.
Limited range of motion: Uneven shoulders can also cause a limited range of motion in the affected shoulder, making it difficult to perform certain activities.

How To Treat Uneven Shoulders?

There are various methods to treat uneven shoulders. Therapeutic massages done regularly can release muscle tension and improve flexibility. Can you help me schedule an appointment with a massage therapist specializing in myofascial release or rolfing? These specialties are aimed at achieving balance and alignment in the body. Additionally, you have the option to schedule treatment sessions with a chiropractor, osteopath, or physiotherapist.

Regular exercise and active participation in sports are highly recommended for good health and well-being. Engaging in exercises such as yoga, swimming, and rowing can improve your body’s strength and alignment. Additionally, practicing martial arts like tai chi may also have positive effects.

It is recommended to monitor your posture throughout the day as a habit regularly. Using a mirror could be helpful. Be mindful of your posture, not just when you’re sitting or standing but also when you’re performing your everyday tasks. Try using your non-dominant arm more often to distribute the workload evenly.

Adding relaxation techniques to your daily routine can alleviate stress, tension, and physical tightness. You can try different relaxation methods such as meditation, breathing techniques, or any other technique that works for you.

Exercises To Fix Uneven Shoulders

Exercising can improve your body’s flexibility and strengthen your shoulders. This can help you achieve symmetry and balance in your body, as well as lengthen your spine and improve your range of motion. To balance your shoulders, make sure to perform these exercises a minimum of three times per week. Breaking up the task into shorter periods throughout the day would be more effective. Some exercises to help strengthen and stretch the shoulder muscles include:

Shoulder Blade Squeeze

Shoulder blade squeeze is an easy exercise that can help strengthen the muscles between your shoulder blades and improve your posture. To perform this exercise:

Stand or sit with your arms at the sides.
Keep your shoulders relaxed and down and your chest lifted.
Squeeze your shoulder blades together, then hold for 5 seconds, and release.
Repeat for 10-15 reps.

Wall Angels

Wall angles are a great exercise for improving shoulder mobility and posture. To do this exercise:

Firstly, stand with your back against a wall and feet shoulder-width apart.
Raise your arms overhead, keeping your elbows and wrists against the wall.
Lower your arms slowly, keeping them in contact with the wall until they reach shoulder level.
Hold for 5 seconds, and then slowly raise your arms back up to the starting posture.
Repeat for 10-15 reps.

Shoulder Rotations

Shoulder rotations are an excellent exercise for improving mobility in your shoulders and reducing stiffness. To perform this exercise, stand with your arms at your sides & your feet shoulder-width apart. Slowly rotate your shoulders forward, making big circles with your arms. Do 10-15 rotations, then reverse direction, and do 10-15 rotations in the opposite direction.

Chest Stretch

A tight chest can contribute to uneven shoulders and poor posture. This stretch can help open up your chest and improve your posture. To do this stretch, stand with your arms at your sides and your feet shoulder-width apart. Reach behind your back and clasp the hands together. Gently pull your hands away from your body, feeling a stretch in your chest. Hold for 10-15 seconds and release.

Scapular Wall Slides

Scapular wall slides are a great exercise for strengthening the muscles between your shoulder blades and improving posture. To do this exercise:

Firstly, stand with your back against a wall and feet shoulder-width apart.
Keep your arms at the sides and your elbows bent at 90 degrees.
Then slowly slide your arms up the wall until they are overhead, then slowly lower them back down to the starting position.
Repeat for 10-15 reps.

Rowing Machine

Rowing machine are excellent for strengthening the muscles in your back and shoulders. You can do these exercises with a resistance band, dumbbells, or a cable machine. To do this exercise:

Sit on the bench or chair with your feet flat on the floor.
Hold the resistance band or weights in front of you with your arms extended.
Pull the band or weights towards your body, squeezing your shoulder blades together.
Slowly release and repeat for 10-15 reps.

YTWL Exercises

YTWL exercises are a series of four exercises that target the muscles in your shoulders and upper back. To do these exercises, lie face down on a bench or the floor with your arms hanging off the edge. Raise your arms out to your side in a Y shape, then lower them back down. Next, raise your arms out to the side in a T shape, then lower them back down. Then, raise your arms out to your side in a W shape, then lower them back down. Finally, raise your arms straight out in front of you in an L shape, then lower them back down. Repeat each exercise for 10-15 reps.

Home Remedies To Fix Uneven Shoulders

You can try a few simple things at home to fix your uneven shoulders. These techniques are usually more useful for addressing muscular or tissue issues such as tension, injury, or tendonitis rather than skeletal problems. In any event, things to try include:

Hot Bath

Taking a hot bath can help reduce tension and relieve stress, which are both factors that may cause uneven shoulders.

Exercise

Above, I provided a list of exercises that you can try. Please choose any one of them to perform. It is recommended to consult with a medical professional first before beginning any new exercise program. You want to ensure you’re doing the exercise correctly without overdoing it.

Ice and Heating Pads

Using both cold compresses and heating pads can not only help to relieve tension but also reduce inflammation. When inflammation is reduced, working on the muscles becomes less difficult. Similarly, by eliminating tension, blood flow to the affected area increases and promotes healing.

Rest

The simplest remedy is to do nothing. You may sit and relax, read a book, meditate, pray, or just take it easy. This can greatly reduce muscular tension and relieve knots that could be causing unevenness.

Things To Avoid While Suffering From Uneven Shoulders

Uneven shoulders can be caused by a variety of factors, including poor posture, muscle imbalances, scoliosis, and other medical conditions. While treatment for uneven shoulders will depend on the underlying cause, there are some things you should generally avoid to prevent further damage or exacerbation of symptoms:

Overusing One Arm: Try to avoid overusing one arm more than the other, as this can contribute to muscle imbalances and worsen your shoulder asymmetry.
Heavy Lifting: Avoid heavy lifting or carrying heavy loads, as this can further strain your shoulder muscles and cause further imbalance.
Sleeping on One Side: Avoid sleeping on one side all the time, as this can worsen shoulder asymmetry over time. Instead, try to sleep on your back or switch sides frequently.
Inactivity: Avoid prolonged periods of inactivity or sitting, as this can contribute to muscle weakness and worsen the asymmetry.
Avoiding Treatment: Avoiding seeking treatment or delaying treatment can lead to further complications and worsening of symptoms. Consult with a healthcare professional to decide the best course of treatment for the specific situation.

FAQs

Q1. How can I tell if my shoulders are uneven?

You can stand in front of the mirror and look for any visible differences in the height or shape of your shoulders.

Q2. Is it possible to fix uneven shoulders?

Yes, it is possible to fix uneven shoulders. Depending on the cause, treatment options may include exercises to correct muscle imbalances, chiropractic adjustments, physical therapy, or surgery.

Q3. Can chiropractors fix uneven shoulders?

A chiropractor, being an expert in the musculoskeletal system, can effectively assist patients with addressing issues related to uneven shoulders. Medical professionals can diagnose health issues and suggest treatments that do not require surgery or invasive procedures. If you have uneven shoulders and want to correct them, you can begin by visiting a chiropractor’s office.

Q4. How long does it take to fix uneven shoulders?

The length of time it takes to fix uneven shoulders can vary depending on the severity of the condition and the chosen treatment option. It is best to consult with a medical professional to decide the appropriate course of action and expected timeline for improvement.

Q5. Can I fix uneven shoulders on my own, or do I need to see a specialist?

While some mild cases of uneven shoulders may be improved through exercises and self-care, it is recommended to consult your healthcare professionals, such as a chiropractor, orthopedic surgeon, or physical therapist, to ensure proper diagnosis and treatment.

Conclusion

In conclusion, uneven shoulders are a common issue that can cause discomfort and affect your posture. The best news is that there are several ways to fix this problem. The initial step is to identify the cause of the unevenness, possibly due to muscle imbalances, poor posture, or an injury. Once you have identified the cause, you can begin to address it through exercises, stretching, and other corrective measures. It’s important to be consistent with your efforts and work with a qualified healthcare professional if needed. With time and effort, you can achieve better alignment and balance in your shoulders, leading to improved comfort and posture.