What Are Rounded Shoulders?
Rounded shoulders describe the shoulder position that has moved forward from the midline of the body when observed from the side of the body. It is also referred to as mom's posture. People with rounded shoulders are said to have poor postures. The occupation also determines the position of the shoulders while working. These poor postures caused by rounded shoulders trigger neck pain, headache, and lower back pain, and it may also cause poor circulation. Some professionals say rounded shoulders are associated with an upper crossed syndrome which is characterized by the tightness of chest, neck, and shoulder muscles. Stretching and exercise help the shoulders to stay in the correct position and relieve the stress caused by slumped shoulders.
What Are the Causes and Risk Factors of Rounded Shoulders?
A good posture shows the good habits of a person. Poor posture affects a person's physical appearance. Conditions like rounded shoulders cause poor posture.
The Causes of Rounded Shoulders Are:
-
Activities that involve extended periods spent in a position where the joints and muscles in the upper back and neck area are stretched forward.
-
Daily activities such as using a computer or laptop, using mobile phones or tabs, sitting in one place for a long period, driving for long distances, doing bending movements repeatedly, and carrying heavy objects throughout the day can contribute to this condition.
The Risk Factors Include:
-
Poor physical appearance if left untreated.
-
The body may adapt to the poor muscles if it stays in that position for a long period without exercises and stretches.
-
Stress on the shoulders can cause neck pain and upper back pain, which disturb the quality of life of a person.
How to Diagnose Rounded Shoulders?
-
Physiotherapists can diagnose rounded shoulders through some physical examinations.
-
The therapists first check the patient's resting position while standing. Persons with rounded shoulders seem to slouch even when standing up straight, their hands facing behind and thumbs pointing at each other.
-
Therapists usually observe rounded shoulders from the side of the person.
-
The therapists can rule out the person's poor posture by making them stand in a resting position.
-
It can also be diagnosed through various imaging techniques.
How to Treat Rounded Shoulders?
In rounded shoulders, only the muscles and joints are hunched, so it is easy to fix this condition in most cases. But in some cases, it is difficult to fix rounded shoulders. A simple exercise routine can help in correcting rounded shoulders and improving poor posture. In the case of rounded shoulders, 20 to 30 minutes of exercising daily can improve posture and relieve the pain caused by slumped shoulders.
Some Exercises Which Therapists Suggest Are:
1. Lateral Neck Flexion Stretch - This stretch manipulates the trapezius and scalene muscles, which involves breathing. The instructions are
-
Stand or sit upright in a chair with their shoulders facing down and back.
-
Next, gently pull the left ear towards the left shoulder by placing the hand on the head to stretch the right neck.
-
Hold this position for 15 to 30 seconds and repeat this on the other side.
-
Do 2 to 3 sets.
2. Door Chest Stretches - While doing this stretch, the chests open to stretch the shoulders apart. The instructions are
-
Stand 1 to 2 feet away from the doorway. Bend both elbows to 90 degrees and raise the arms parallel to both sides of the doorway.
-
Next, step forward by placing one foot and slowly shift weight to the foot until the chest is stretched.
-
Hold the position for about 15 to 30 seconds.
-
Do it for three sets.
3. Handclasp - This stretch opens the chest and also stretches the shoulders. The instructions are
-
Stand up straight by placing both arms against the sides.
-
Next, clasp the hands behind the back by pointing the thumbs toward the floor. The hand should move back and clasp until the shoulders stretch out.
-
Hold it for 20 to 30 seconds.
-
Repeat it for two sets.
4. Prone I, T, and Y Exercises - These exercises strengthen the muscles of the shoulders and upper back. The instructions are
-
First, lie on the stomach by placing the forehead on the ground. The arms should be straight and above the head with hands in thumbs up position.
-
The arms should be raised as high as possible. Gently lower the back. The arms should be moved in Y, T, and I positions.
-
Complete two sets of 10 repetitions.
5. Wall Stretch - This stretch opens the chest and stretches the shoulders. The instructions are
-
First, stand against the wall with feet slightly away from the wall. Place the arms against the wall with elbows at 90 degrees.
-
Hold this position for 30 seconds to stretch the shoulders and upper back.
6. Wall Angles - This exercise stretches the shoulders. The instructions are
-
Stand with the back to the wall, with feet slightly away from the wall.
-
The arms should be in contact with the wall. The arms should start in a W position which resembles the flexion of both biceps of the hand.
-
Raise the hands towards the ceiling by keeping the shoulders flexed again from the first W position.
-
Repeat the same 10 times.
7. Other Exercises - Exercises like planks, pull-ups, and seated rows can also help to fix the rounded shoulders and improve the posture of the affected person. All these exercises are meant to improve the rounded shoulders rather than worsen the condition. Therefore, it is suggested to perform these exercises under the supervision of fitness professionals, if possible.
Conclusion
In a nutshell, a rounded shoulder is a common condition among many people. By performing strengthening and stretching exercises, specially designed for rounded shoulders, a person can correct muscle imbalance and improve their posture. If performing these exercises causes pain and discomfort and worsens the condition, the person should stop doing exercises and stretches and reach out to a physiotherapist for further queries and treatments.
