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Looking For A Personal Fitness Trainer in Mumbai? Call Me Now on +91 98706 36408 | Email Us at: [email protected]
If you want to assess someone’s overall well-being at a glance, observing their posture can be a great indication. Maintaining proper body alignment plays a significant role in overall health, as posture is closely linked to various aspects of physical well-being.
Although many people understand its importance and practise posture awareness and related exercises, it may still be a new concept to many. For instance, rounded shoulders are a common posture issue where the shoulders move forward from the body’s ideal alignment, leading to a range of posture-related problems. Many people may be affected by this without even realising it.
In this blog, we will explore what rounded shoulders are, why they occur, their effects, whether they can be fixed, exercises to correct them, and more.
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To maintain a good overall appearance, it is crucial to have good posture. It not only boosts your confidence levels and affects how you feel about yourself but also contributes to overall health.
Maintaining good posture helps in pain reduction, improves breathing and circulation, assists in proper spinal alignment, distributes weight evenly, and improves overall body function.
Several factors can contribute to rounded shoulders. One of the most common factors is poor posture, which includes sitting or standing for prolonged periods with poor posture. It can also be caused by hunching over a desk or computer for extended periods. Tightness in muscles like the chest can limit the motion of the shoulders. Performing activities like heavy lifting with improper techniques, as well as injuries or pain in the upper back, neck, or shoulders, can be some of the reasons behind the altered posture.
As the spine becomes misaligned due to poor posture, including rounded shoulders, it can trigger various poor posture effects. For example, tension headaches from tightness and muscle imbalances in the neck and shoulders. Daily tasks such as lifting, reaching, and stretching also become difficult due to the limited range of motion in the arms and shoulders.
It is observed that with rounded shoulders, the chest is often compressed, which limits the expansion of the rib cage and diaphragm. The impact, in general, is that breathing becomes less efficient. It is quite noticeable during physical activity, where breathing becomes shallow.
A slouched appearance is often a result of rounded shoulders, which can make one appear underconfident and can create a negative perception from others. This can also cause self-consciousness and lower self-esteem. Strain and discomfort are also associated with poor posture, leading to fatigue, stress, or even feelings of frustration.
It is possible to correct rounded shoulders, especially for people who have developed them due to poor lifestyle habits and prolonged slouching. Solutions such as strengthening exercises, particularly focused on back muscles, posture awareness, and ergonomic adjustments, can be instrumental in improving the condition.
However, in cases of severely affected posture, consulting a certified fitness trainer in Mumbai or a healthcare professional can provide personalised treatment and guidance.
If you’re searching for how to fix rounded shoulders, the following are some of the best exercises that can be done at home or in the gym:
To start the doorway stretch exercise, stand in a doorway with your arms bent at 90-degree angles and palms resting on the door frame. Then, step forward with one foot. While doing this, you should feel a stretch in the chest and shoulders. Ensure you stand upright and your elbows are in line with your shoulders. Hold the position for 15-20 seconds or as instructed, and then step back. Repeat this 3 times or as guided.
To do a wall slide exercise, stand facing a wall with your forearms at shoulder height. Press your arms against the wall so that your upper back rounds slightly. Make sure your fingers are pointing up, and the pinky side of your hands touches the wall. As your palms face one another, slide your forearms towards the ceiling while gently pushing your forearms into the wall. Hold this position at the top for a few seconds, then slide your forearms back down to the starting position. This exercise involves your shoulder, arm, and upper back muscles and can be performed in minimal space.
Foam rolling the thoracic spine is a great technique for individuals who spend long hours sitting. It helps reduce stiffness in the upper and middle back. The exercise consists of lying on your back with your hands behind your head and a foam roller positioned beneath your upper back. Gradually roll up and down, navigating between the mid-back and the top of your shoulders.
The reverse shoulder stretch is an effective exercise to improve shoulder flexibility and range of motion. This stretch involves lying face down on a mat and interlacing your hands behind your back, with palms facing each other. While you inhale, lift your chest off the mat and hold the pose for 3-5 seconds. Finally, release your arms back to the starting position as you exhale.
To perform the prone I T Y exercise, one needs to lie on their stomach with the forehead touching the ground. The exercise involves moving the arms into the I, T, and Y positions, raising them as high as possible, and then lowering them back down.
Scapular wall slides help activate and warm up the shoulder and upper back muscles. The exercise is performed standing, with feet slightly away from the wall, while the lower back, hands, and elbows touch the wall. As you exhale, slide your hands up the wall and then slowly return to the starting position. The key is to maintain a neutral spine position through the movement.
This is a powerful exercise to improve your posture and scapular stability. To perform this, keep your elbows under your shoulders, your body in a straight line from head to heels, and engage your core and glutes. Gently draw your shoulder blades together without bending your arms, and then return to a neutral position. Try to hold the squeeze for 5-10 seconds each time.
Chin tucks are one of the simplest exercises that involve the muscles in the front of your neck. To perform a chin tuck, stand in a comfortable position and nod your head slightly to bring your chin towards your chest. Then, glide your chin back. Ensure you focus on relaxing your jaw muscles when you hold this position. The benefits of chin tucks include a reduction in headaches, relieving neck tension, improving flexibility, and more.
Having an ergonomic workstation setup helps to avoid discomfort and promotes good posture while working. Start by adjusting the position of the screen at or just below your eye level. Select a chair that has adjustable heights and armrests to support your back. A slight recline of about 100 to 110 degrees works. Also, keep your feet resting on the floor or a footrest.
Sitting for extended hours can lead to stiffness and decreased circulation. Take breaks every 30 minutes or an hour to walk or do a quick physical task. Engage in your neck stretches by gently tilting your head to each side and holding for 15-20 seconds. Shoulder rolls and wrist and hand stretches are effective practices to improve flexibility and relieve tension.
Posture awareness is essential in daily activities, as it supports good alignment and reduces strain on muscles and joints. While walking, be sure to keep your head up and your chin parallel to the floor. Keep your shoulders relaxed and maintain a neutral spine. When sitting, keep your lower back supported and your elbows at a 90-degree angle while typing or using a mouse. Choose a suitable pillow that supports the natural curve of your neck. A small pillow can be placed under your knees to reduce pressure on the lower back. Avoid sleeping on your stomach, which can result in nerve pain and back strain.
These adjustments, when followed consistently, support a neutral spine. In addition, the inclusion of posture correction exercises in your routine can further contribute to strengthening the back.
For mild cases of rounded shoulders, incorporating the right practices in your daily routine can bring noticeable improvement within 4-6 weeks. Maintaining proper posture while sitting, standing, walking, taking movement breaks, and doing strengthening exercises are some helpful examples.
In moderate cases of rounded shoulders, targeted strengthening, ergonomic adjustments, and stretching can be helpful to improve the condition. The improvement can generally be seen within 3-6 weeks with consistent and focused effort. Seeking guidance from a physical therapist can be more beneficial to ensure you are performing the right exercises and techniques and are on the right track.
Severe cases of rounded shoulders may take up to 6 months to a year to correct. These cases usually have prominent muscle imbalances and structural issues that require a comprehensive approach. Professional guidance is important to ensure correct exercises and target muscle imbalance properly.
In today’s world, everyone is concerned about their health and works hard to achieve it. Maintaining the right posture is equally important for both your body alignment and physical presentation.
One can truly be fit only if they are mindful of their health in every aspect. Due to extended work hours and a poor lifestyle, it is common to develop conditions like rounded shoulders. While certain practices can help restore natural alignment, it is best to seek professional advice to ensure comprehensive fitness.
Sudam Shelar, a certified fitness trainer, offers a wide range of services, from muscle rehabilitation to gym management and setup. Contact me today to receive expert guidance on all of your fitness-related concerns.