Have you caught yourself with rounded shoulders in the mirror? Or have you heard someone say to fix your posture because you have been hunching your back more recently? This is something that is all too commonly heard in the PT clinic. Luckily I have some answers for you with what ideal posture should actually look like, how to tell if you have rounded shoulders, and what to do about it!
**This is not medical advice. Please consult your medical provider for more information.
What Are Rounded Shoulders?
Rounded shoulders is another term commonly associated with poor posture. It means exactly what it sounds like… the shoulders are rounded forward. This is commonly seen with what is known as a slumped posture. The head is pushed forward, the shoulder round forward, and the upper back can start to curl into a “C-shape.”
What is Ideal Posture?
From the ribs up, there should be slight kyphosis of the thoracic spine. The shoulder blades should be neutral and no more than the anterior 1/3 of the shoulder should be in front of the ear. The head should be facing forward in a neutral position. The chin should not be pushing forward.
Now that you know what ideal posture should look like, try to lift your arms overhead with the ideal posture. Then, slump and round your shoulders forward. Now try to lift your arms up. What did you notice?
You should notice that you cannot lift your arms up as high. You might feel some pain or pinching somewhere. The point is that poor posture can lead to abnormalities with our mobility and movement, which can further lead to dysfunction.
Causes of Rounded Shoulders
Muscle imbalances can lead to rounded shoulders and poor posture. Some muscle end up excessively tight while others become overlengthened and/or inhibited.
With forward head posture, the upper traps, sternocleidomastoid (SCM), and pecs become facilitated. This means that they are typically overactive and tight. The deep neck flexors and low traps become inhibited. They become overlengthened and create a more difficult time when trying to turn them on. In other terms, it is difficult to activate these muscles.
Over time, this type of posture becomes the new norm. You have to actively work at fixing your posture before it becomes automatic.
Exercises to Fix Rounded Shoulders
To start working on fixing your posture, start with training the muscles that have become weak over time. You must train the postural muscles to have the strength and endurance to hold you upright for long periods of time. Start with these exercises below. They will help you open up the chest and pull you upright!
Supine Scap Squeeze
Lie on your back with your knees bent. Squeeze your shoulder blades together like you are trying to pinch a pen between the shoulder blades. Your shoulders will move back towards the ground. Hold this position for 5 seconds and repeat 20 times.
Supine Horizontal Abduction
Lie on your back with your knees bent. Extend your arms up towards the ceiling while holding a resistance band. Spread your arms as you pull the band apart. Remember to squeeze your shoulder blades together as you did in the first exercise. Slowly control your arms back to the starting position – do not let the band pull your arms back together. Perform 3 sets of 10 reps.
Lacrosse Ball Pec Release
For this, you will use a lacrosse ball or other small firm ball. Place the ball in the front of your chest and use the wall to massage the pec region. Do this for 1-3 minutes and repeat on the other side.
Final Notes On Posture
You have to retrain your brain. In this day and age, everything is meant to place us in poor postural positions without us even being aware of it. Cell phones are a constant struggle that pull us into forward head posture. The seats in our cars may feel comfortable but they push your shoulders forward where we do not want them to be. It is up to us to work on our mobility to help counteract everything that is quite literally working against us.
Other Posts Related to Posture
- Thoracic Mobility Exercises: Unlock Your Body for Pain Relief
- What You Should Know About Tech Neck: Relieve the Pain
- Chronic Hamstring Stiffness? Here’s What You Need to Know
- Diaphragmatic Breathing: How to Breathe Correctly
- 7 Mobility Stretches so You Can Make it Through Your Day Pain Free
TL;DR
Rounded shoulders is one small aspect of a slumped forward posture. In this type of posture, the chest becomes overly tight and our postural muscles that hold us upright become weak. Try out the exercises provided to open up the chest and start getting your body into a much better, upright position!