If your shoulders are quite rounded, support them lightly with a pillow or rolled towel placed underneath the upper arm/back of shoulder region. He’s urged me to walk EVERY DAY and I’m doing a brisk 30 minutes without pain. If you have some time, check to see if you have any Scoliosis in your spine. Or if you have to keep your arms overhead for long periods of time (like painting). Rounded shoulders mean that the shoulders are in front of the torso when you are in your resting position. You can do exercises with him: How to fix flat feet. But hard on my body) I’ve experienced a total wreckage of my posture and such an increase in pain… mostly back but neck and knees, too. Hopefully there’s at least something that you could help me with. I love chiropractors! Super informative – I’ve noticed my shoulders have rounding recently so I’ll definitely be using these exercises. (see picture above). Thank you so much for reply me. A massage ball helps heaps. (For more info: Twisted Spine). But make sure you progress with it later down the track. Your help is tremendously appreciated. Mine is from a rounded right shoulder as well as repetitive strain injury most likely due to my work( I am a massage therapist) and I am often a side sleeper on the right shoulder). In this case I would say stretch it. I know it won’t be a quick fix for me. Good posture needs to become natural for you, rather than forced. Posterior tilting a very subtle movement. Hi mark. that actually made my pin worse and stared to develop aches and pains all over my body mostly( upper back, lower back tightness, tight hamstrings, calves, adducturs won’t relax they’re just contracting. 1) A slow lowering of a barbel/dumbell whilst doing a bench press is a great way to eccentrically strengthen and lengthen the pecs muscles. 2, addressing droopy shoulders I’m aware I need to stretch my lats, but when it comes to strengthening Is it more important to strengthen my seratus or my upper trap or do both muscles need strengthening ? I have a hard time contracting my stomach correctly throughout the day. My issue though is that I absolutely can’t sleep on my back. My anterior pelvic tilt seems to have been partially caused by squatting, the lower back has become very strong, and also the muscles on the side of the lower back are actually arched as they are so big, creating an indent in the middle of my back even when it is straight ( this is nothing to do with the spine it is just that the muscles on the side of my lower back protrude as they are overdeveloped). But I’m not concerned about pain anymore – I want it to physically look different. I try hard to contract, but most of the time I just pull some muscles in the left upper trapezius area and it hurts. I have been doing your rolled shoulders stretches/exercises for 5 weeks, it has helped me heaps. I most cases with the depressed + medially rotated scapula (droopy shoulder) – I’d recommend strengthening both! I am working towards all the steps you mentioned. Hi Mark, I’ve been having progressive neck and upper back tension over the past two years. thx for reply sir my doctor say that my back muscles are conquer at my chest that means chest tightness and rounded shoulder once i fix my both problem can i stop my gym workout and start jogging?? Repetitive movements can be sports-related (such as spending hours training for a specific sport like rowing), or work-related. It would be amazing if you had a Youtube channel, Making Youtube videos is definitely the next step to delivering better information :), Hi Mark I have really poor posture that resulted from rounded shoulders I’ve had for approx 3 years. Hi Mark, I am a little confused about the role the Serratus Anterior plays in the faulty rounded forward shoulder posture. Gardening often takes us into a forward posture. My issue is the top of my shoulder blade angles towards my shoulder socket and the bottom part is closer to my spine. However – you might need to do focus on stretching/releases more in the beginning to help make your strengthening exercises more effective. I have been dealing with a constant throbbing In my left shoulder area for approx 6 years now. You will need to make sure that each position is comfortable. As you become more familiar with the exercises and how you respond to them, you’ll find that you’ll have more of a response to certain exercises than others. It’s common for individuals to shift all their weight into one leg when standing at the grocery store or waiting in line (ever noticed that?). So is the muscle both tight and weak? (sounds like a Right rotated pelvis to me). My shoulder blades barely move together when trying to get the retraction/posterior tilt. I tried going to the gym and I could feel that my right back/shoulder was weaker than the left. And of course, if you spend hours looking at your computer screen typing or reading text, that will lead to extremely tight chest muscles in addition to the forward head posture. However- in the left pec region under the collar bone, it is common to get trigger points in muscles such as: Pec major Pec minor Intercostals subclavius Scalenes. So I thought maybe it is my lats? I’m in intense pain all the time in my shoulder, neck, head and upper back. A loss of lordosis (curve) of the cervical spine accompanies a forward head posture. It could be! Thank you! It may just be a matter on focusing on the side that is more forward. Rounded shoulders are usually treated with a chiropractic adjustment, physical therapy, exercise, or a combination of the three. Also sounds like you have abit of Scapula winging. Just reading about the Anterior Pelvic Tilt, that’s me too!!! Whilst anchoring your legs as shown, aim to bend your mid section as much as possible. modifying weight, range of motion, speed, etc). Check this post out for more info on sleeping position. Check it out: How to fix a Winged scapula. I tried all ways with all methods,Door way,towel,and I still feel in my shoulder joint not my pec,do you have any simple exercise? Tight muscles will lock the shoulders in the forward position. The lateral side stretch and the front shoulder stretch cannot be maintained for the specified time because of weakness in muscles needed in supporting the stretch. I have come to the realization from this page that I have a rounded shoulder on my right arm from working at a desk and with a mouse. Thanks for the great write up! Dumbbell upper body work is fine. You are truly improving the world, God bless and take care. I generally advise to do very simple exercises with kids. (Video games also stuffed me up my posture when I was your age too!). What about wreit ribcage is tight inside than left with write shoulder impingement with APT due to long sit with long use smartphone with write. Out of all the exercises most of them don’t feel like they are engaging the shoulders very much for me. Greetings. Should the serratus anterior be strengthened, stretched or both? 3. how ..If there are successful exercises, I want details, please. Do I pick a few exercises to do each time or do I do all of the ones on this page? It is VITAL to know how to perform Scapula Retraction and Posterior Tilt. You can start with these exercises for your Rounded shoulders. Lift your hands off the wall without moving your torso. Thanks. Thanks so much, Mark for your answer! This is interesting as I have exactly the same issue! Slouching is the main cause of round shoulders. For the past 6 months, I have not been able to do chest day due to shoulder impingement on my left side (bursitis, bone spur, tendinitis, osteoarthritis, etc). This is a quick and easy way to reset your shoulders into a more neutral position. Any thoughts on this or recommendations? FEEL the contraction between the shoulder blades. Anyways, I’ll make the changes for you if you wish. There is always something that you can improve upon. Any thoughts on how to deal with the unevenness? I guess he’s going to help me fix this along with some spinal subluxations which may be the underlying causes (along with the usual lifestyle sins). The back of the shoulder stretch feels like I am going to dislocate my shoulder. How necessary are the releases? Any ideas? 3.how long would it take to completely correct my posture … Just to have an idea so that I can plan a timeline ( lol sorry, I know you’ok hate to answer it… But please give me a rough estimate else I tend to lose motivation ). Much of the muscle tension left that I can’t get to let go is in the right pec and the right upper trap. So not many skilled doctors here one of them suggested me some exercises for neck and lower traps etc (mostly similar to what you told). This blog post might help: Uneven shoulders. I LL DO THESE EXCERCISES …WILL A SPINAL BRACE HELP CORRECTING ROUNDED SHOULDERS? If you have neck pain, a good place to start would be addressing your Forward Head Posture. My question is, is it common to have issues with engaging the chest on the forward rotated side? Hi Mark. Focus on : – Full range of motion – Strengthening of your shoulder musculature – Optimizing posture and movement. This exercise is designed to stretch the back of your shoulder. I have hip problems to fix with my right foot rotating out, but my biggest problem is my shoulder. I prefer the smooth texture though as it allows you to apply a lot more pressure through to the muscle. And could they also have enough strength to keep the scapula protracted? A chest workout can become an exercise for rounded shoulders if you maintain a good position of your shoulders throughout the movement. I’m a right mess posture wise, I’d love to be ‘normal’ like other people, I hate the way I look. Is that a sign of my trapezius muscle adjusting to proper form or could it be something else? Sounds like you might have some shoulder impingement. Wow! Soon though! Hey Mark, I have a bit rounded shoulders and also some scapula winging on the right side. Compare … Check out the PushUp Plus exercise. Hi Mark, I have a 12 Year old son who has rounded shoulders. same sounding issue….please and thank you Kristi, If you are referring to the Long head biceps…, then you will need to strengthen it with varying degrees of shoulder flexion (with the palm up), My right shoulder started hurting over a year ago. This is one of the first blogs I’ve found on the subject, and I am so grateful. I’ll try it. At first this will be a struggle, but after a week or so it should become pretty natural. Have a look at these different types of postures: Anterior Pelvic tilt Sway back posture Mark. Thanks! If you had to condense the routine in 3-4 exercises, which ones do you think these would be? Or should I stop until I have a good posture again? 2. PS you have helped me with my pain, thank you. Though I’ve always been a walker, the extra time spent writing a book the last year has taken a toll. when i was 17 use brace for a year but it doesnt make any big change in my position!now im 22 year old and my back looks like badly and i am so sad for this problem!you know?! We haven’t done stretching, just strengthening exercises. It should be out soon! Hi Mark! If that doesn’t help, you can try either reducing the weight or use single arm biceps curls. Would it be advisable to hold off all upper body exercises for now, since I’m not sure which of the exercises aggravate my condition ? For more info: Forward head posture exercises, If you are not able to get your wrists back onto the wall with the Wall angel exercises, it is likely you may have: – Thoracic kyphosis – Lack of external rotation on the shoulder joint – ROunded shoulders. I find that I am using my upper trapezius to pull my shoulders back and down. -Alan. Focus on the scapula region as opposed to what the arm is doing. Do you think this area is just tight and needs to be stretched or should I see a dr.? Are releases also considered exercises or are they something I’m meant to do after the other exercises? For back exercises, focus on: – Lat pull down – Low row – Rear delt flyes, You can hold them for 3-5 seconds, repeat 10 times. With no avail from physiotherapists and I have been seeing “the best”, supposedly, I am thinking of finding myself a personal trainer and providing them with a list of exercised to ensure that I am doing them correctly. If your rounded shoulder is due to weak/tight muscles, then these exercises will help fix that for sure. What is the purpose of both? I also get neck pain on my left side too – do you think this is related – tight levator scap and SCM. In this posture your body shifts more onto the front of your foot which places more pressure on the plantarfascia, calf and quadriceps area. So I would say stretching several places in the kinetic chain of your body could be useful to fix your rounded shoulders… My sister just recently brought my rounded shoulders to my attention. Problems occasionally with plantar fasciitis and I’m not sure if that has contributed? The question is. But how am I supposed to know if any of this is actually working? I encourage my patients to hold their stretches as long as they can! I do alot of lifting at work and always thought I was to bulky in the shoulder area. Does sleeping on your side cause Rounded Shoulders? You are the person I trust for honest answers. retracted scapula and depressed shoulders. But in right shoulder ,problem persists. Thanks in advance :). Thoughts? When I release my back and shoulder, the pain on the back of my neck subsides. After logging in you can close it and return to this page. If you want to start without weights, just get on the floor, extend your arms out and follow through with the exercises (I explain this in the video too). Your scapula is protracted in either a lateral glide, internal rotation, or the anterior tilt. Also, can I use a tennis ball instead of the spiky ball? My X ray shows loss of curvature in the neck . I tend to stretch the front of the shoulders this way. I had an EMG that shows long thoracic nerve compression but the cervical spine is not where it’s coming from because it’s are fine so it’s got to be some kind of muscle somewhere compressing the nerve. Its at the stage now were its got that bad that its giving me tension type headaches above my eyes and they are progressing to migraine. It’s better to start from your shoulders first to relax … Aim to feel the foam roller pushing into your back. I’m going to start using them immediately. I end up laying there half asleep but not fully asleep. Might need to stress/release the area before getting into the other said position. (see section 11). Make sure you follow me on Facebook so that you know when I post it. Knees going inwards is called knee valgus. Or will the other workout hinder the progress from the rounded shoulder fix routine? Is this normal for PT more strengthening vs. stretching exercises, it doesn’t make sense to me. A pillow that is too high will eventually push your head and shoulders forwards as you sleep on your back. I find this is usually due to tight posterior capsule and/or tight infraspinatus/teres minor. Hi mark,i have problem with my back.i had brace when i was 17 and i use it for a year,but nothing changes. I have a question : I have rounded shoulders and “winging scapula”, will those stretching et strengthening exercises also help me with my scapula or I should add some more specific ones to my routine ? My question is in regards to how much of a factor would you consider larger breasts to be in having rounded shoulders. Great resource. I went to a PT and he told me similar information as what you have here, except he wanted me to strengthen my serratus while in this post you say it should be stretched out? This is an example of an unconscious (or even sometimes conscious) habitual movement pattern that’ll lead to an imbalance when repeated over time. This seems to be working extremely well! We all want to avoid pain. Over time, these repeated movements can cause rounded shoulders. I have recommended this site to others over the past year of trying to fix my own posture. My problem is that I feel like only one of my shoulders is hunched forward. Hi Mark, for past 3 months I am suffering from pain at the lowest back of my head after working on computer. While I found working out helped correct my posture to a certain extent, I’ve been off the gym for over a month now and have just noticed my right clavicle head protrudes outwards where it connects to the sternum. You can still do the same exercises pre and post running if you wanted. by a chiropractor here in London. And man it hurts worse doing it and I’m getting worse and I have a flight or fight response, very irritated.. If your “back goes in”, you may have a hyperlordosis. I have rounded shoulders and forward head posture. I’ve tried. But – Don’t let this discourage you. And im also wondering what posture problem you had, as it was in your About Me. – Perform a lat spread as you do lat exercises. I am older and have always had rounded shoulders, left is worst, and forward head posture. I had a MRI partial tear of distal supraspinatus – DR said it is not a big deal that i need PT to get back range of motion- he mentioned it was 12 mm x 13 mm tear- I have zero pain. Hi Mark! It feels as though I have a kink in my neck and I keep on jutting out my chin to try and put it back in position. He looks and feels great now. This should involve reducing inflammation (eg. The massage ball release should help reduce the tension in these muscles. I truly believe this will help my ongoing problem. How long before visible results? I understand you have to be at work and do your job. For winged scapula, a good place to start with is to get your serratus anterior engaging to help flatten the border of your scapula on you rib cage. I usually recommend doing a movement that you have difficulty with, but regressing it so that you can perform it without pain. Try to keep your chin ever so slightly towards your upper chest. You can always use the unsubscribe link included in the newsletter. So my right shoulder is down and rolled more forward than my left. Strangely enough my left shoulder is very strong and I never have to stretch or release anything on the left. I do have shoulder pain while running sometimes and collarbone pain (not sure if that relates-I did break my top rib back in high school years ago). Print the picture or open it in a photo editing program and draw two vertical lines. Thanks for taking the time to write me this comment. Next, grab light weights and a stability ball to do the strengthening exercises. Do you have any idea what causes this and how to fix that? or tennis id better? It seems to be exactly my problem. Strengthening (as well as stretching) have their place in your rehab. What does that mean? What workout with weights would you suggest that I do and what cardio would be best for my back? Rounded shoulders can place your shoulder blade in a position where it will make it difficult for you to lift you arms >90 degrees. The next area I would check is your thoracic spine. If i do only some of the exercises,will it still have any impact?With only light exercises such as hanging from horizontal bar and other stretching exercises problem in my left shoulder got better. Also due to rounded shoulders, i cant get very good back activation, so this could be tightening up other muscles? Thanks, If you are very tight in your muscles and you don’t have full range of motion, you can focus on stretches and releases. Would these exercises work for him? In regards to your thoracic kyphosis, check out this post here. Do u have any recommendations on which of these exercises to do and how many sets or how much time to do them Thanks. Any other ways to get a good IR stretch? Any suggestions for this straight neck. Or is it that bad? 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