What are you doing right now? Sitting? Standing? Looking down at a phone? Reading from a laptop? Then it is highly likely you have rounded shoulders. Much of our day-to-day lives today occurs in a hunched position which can ultimately lead to rounded shoulders.
So, what are rounded shoulders?
Rounded shoulders occur when your resting shoulder position is in front of the midline of the torso. If you are working at a laptop spending extended periods of time hunched (as most of us do), the hunched position that is adopted disrupts the balance of the muscular activity in your shoulders. This imbalance essentially causes much more pressure on the whole back. This pressure can result in a multitude of problems from poor posture, back pain, headaches, circulation issues and so forth.
Here is a test to determine if you have rounded shoulders…
Are they facing backwards?
If YES, then it is most likely you have rounded shoulders.
But don’t worry!
Here is 5 exercise to help retrain your rounded shoulders and prevent further damage:
1.Lateral neck flexion stretch
This exercise aids with posture.
Try doing this as a WFH break throughout the day – it’s the perfect way to check in with your body!.
2. Doorway stretch
This exercise stretches out the chest and the abs alleviating pressure.
3. Band pull aparts
This exercise opens up the shoulders and chest. This strengthens the muscles in your upper back and rear shoulders.
For this exercise you will need a resistance band. The level of resistance is dependent on your strength level
4. Stretch Chest Muscles
This exercise stretches out your pectoral muscles.
5. Windmill stretch
This exercise alleviates tension in the lower back and stretches out the shoulders.
These exercises are super helpful; but it’s important to make a consistent, active effort to improve your posture throughout the day. Take regular breaks, ensure you are as active as possible and relax when you can.
A BONUS TIP:
PostureKey is the perfect device for combatting rounded shoulders. Simply lying on PostureKey allows your body the time to realign and relax. This not only improves posture but can help reduce the risk of rounded shoulders.
A mixture of the exercises suggested and PostureKey offer the perfect toolkit to aid with rounded shoulders.
If you’re experiencing any pain or discomfort while doing these exercises, stop what you’re doing, and ask your practitioner to demonstrate these moves with the correct form.