What Are Rounded Shoulders?
The term rounded shoulders is also known as forward head posture or text neck.
What Causes Rounded Shoulders?
This happens when the head protrudes forward, placing strain on the neck and upper back rounding the shoulders and is often due to prolonged screen time or slouching.
With the forward head posture, the head is resting shoulder position that is shifted forward, which is always followed by slouching the upper trunk resulting in a rounded upper back.
How Can Physiotherapy Help Correct Rounded Shoulders?
Optimizing your posture is so important because it helps the joints in your body be in an ideal position. This neutral position is the angle that the joint is at resulting in the least number of compressive forces inflicted on it when it is in use or active. It also optimizes your range of motion and strength.
This goes for all your joints. For example, in the lower body if you twist your hip and toes inward before you lift your entire leg forward the joints are already wound up and won’t be able to lift as high.
The length-tension relationship in skeletal muscle describes the force a muscle can generate at different lengths, with the greatest force produced at an optimal, intermediate length, and less force at very short or long lengths.
Muscles are also put at an awkward length by changing the joint angle from neutral. Muscles generate the most force when they are at their optimal or resting length, where there’s the best overlap between the actin and myosin filaments (skeletal muscle fibres).
In summary, a tight muscle or lengthened muscle (too short or too long) has optimal muscle fibre overlap resulting in a WEAK muscle or contraction.
Ideal posture, if looking at one’s side view of their posture: The ears should be in line with the shoulders and the chin tucked in. Every degree the neck is forward results in more strain on the spine.
Studies demonstrate that when the neck is forward by 15 degrees, the forces on the neck increase to 27 pounds, when at 30 degrees 40 pounds, at 45 degrees 49 pounds.
This can be addressed with exercises, stretches, and postural correction.
Sitting at a desk looking at a computer screen or prolonged cell phone use are big contributors. Typically, as our neck muscles fatigue, we’ll try to get closer to our screen as our eyes also fatigue and this increases the stress on the neck, upper back, and shoulders.
This can lead to pain, headaches, stiffness, and reduced mobility in the neck, shoulders, and upper back.
Best Exercises For Rounded Shoulders
Doorway Stretch
Stand in a doorway or corner of the wall, place forearms on the wall, elbows at the level of shoulders, and elbows at a 90-degree angle. Then slowly lean forward until you feel a comfortable stretch across your chest.
Shoulder Blade Setting
Sitting up straight, gently squeeze the shoulder blades together and then down toward your bottom. Hold for 5 sec and repeat.
Reverse Shoulder Stretch
Stand with feet shoulder-width apart, clasp hands behind your back with thumbs pointing down, and gently open your chest, feeling a stretch in your shoulders and biceps.
Posterior Shoulder Rolls
Roll your shoulders back and down, squeezing your shoulder blades together, while maintaining a slow circular motion.
Chin Tucks At A Wall
Standing at a wall you should be able to contact your entire spine to be flush to the wall, including the back of your head. Then gently tuck your chin down as though you are trying to give yourself a double chin.
Upper Trapezius Stretch
First, sit on the hand of the affected side you’d like to stretch. Then look down toward the opposite knee. Gently stretch the upper trapezius muscles by pulling the head down with the affected arm getting that chin close to the armpit. Hold for 5 sec.
Prevent Rounded Shoulders With Posture Fixes
The ideal posture of the neck: Ears in line with shoulders, tuck chin down (as though you are trying to give yourself a double chin).
- Be Mindful of Your Posture: Regularly check your posture and make conscious efforts to sit and stand tall.
- Ergonomics: Ensure your workstation is set up ergonomically to support good posture.
- Strengthen Your Back Muscles: Incorporate exercises that strengthen your back and core muscles.
- Regular Stretching: Regularly stretch your chest and shoulder muscles to improve flexibility.
When To See A Physiotherapist
If you have rounded shoulders, you may be experiencing shoulder pain. There are a few things you can take care of on your own, like correcting the ergonomics at your desk. For professional help, contact us for physiotherapy near you.