How to Fix Rounded Shoulders

How to Fix Rounded Shoulders…

If you’re reading this, there’s a very good chance that you have round shoulders. And if you’ve had rounded shoulders for a long time, chances are you want to find a quick, permanent way to resolve the problem. There is such a way, one that often doesn’t involve any exercises or uncomfortable soft tissue work. Let’s take a closer look.
Poor posture is the culprit behind a variety of conditions including, ankle, knee, shoulder, hip, back pain, cervical pain, and headaches.

Among the most common athletes who possess round shoulders are swimmers. Swimmers often have exceptional development of the upper back muscle called the latissimus dorsi, which internally rotate the upper arm bones, and lack of development of the muscles that externally rotate the upper arm. Boxers and wrestlers, who sport requires them to position themselves in a hunched over position, also frequently display rounded shoulders.

Besides presenting an unhealthy appearance, there are many serious medical conditions that can result from having round shoulders. According to the distinguished Spine Journal, 2006; 6:591-694, forward head carriage is the reason for accelerated degeneration of intervertebral joints resulting in degenerative joint disease (cervical osteoarthritis).

Long term the misalignment of the cervical spine increases the risk of osteoporosis and disk degeneration (cervical osteoarthritis). In the short-term, round shoulders cause chronic tension on the infraspinatus and teres minor, making these muscles more susceptible to injury. Another characteristic of round shoulders is decreased mobility in the shoulders, increasing the risk of shoulder impingement and even dislocations.

Staying injury-free is essential for athletes to reach peak performance, but round shoulders is an unnatural posture that can affect optimal biomechanics in athletic movements. For example, round shoulders decrease external rotation of the shoulder. Such restriction may prevent baseball players from achieving maximum throwing velocity.

The typical corrective exercise approach to correcting round shoulders is to stretch the muscles that are tight and strengthen those that are weak. Among the muscles that are weak and need strengthening exercises include the deep cervical flexors, serratus anterior, rhomboids, mid-trapezius, lower trapezius, teres minor, and infraspinatus. Among those muscles at are tight and need stretching exercises include the upper trapezius, levator scapulae, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscapularis, pectoralis major, and pectoralis minor.

Rather than addressing problem of round shoulders from the “top down,” the Posturology approach, begins by addressing the problem from the bottom up by looking at what is going on with the feet. If an individual has arches that are collapsed inward, which is known as a valgus foot, this could cause the leg bones to rotate in such a manner as to create increased curves in the lower back and upper back. Simple correction of the arch of the foot with postural insoles may resolve both the round shoulders and forward head postures.

Next, if bodyweight is shifted forward (anterior scapular plane), this could also increase the tension on the upper back and neck muscles. Performing a few sets of dumbbell rows 2-3 times is not enough to counter the effects of the stress these muscles must deal with throughout the entire day. This is why before beginning a corrective exercise program for forward head posture, a Posturology assessment should be performed. If an individual has arches that are collapsed inward, which is known as a valgus foot, this could cause the leg bones to rotate in such a manner as to create increased curves in the lower back and upper back. Simple correcting the arch of the foot with postural insoles may resolve both the round shoulders and forward head postures.