Tips & Tricks to Combat Rounded Shoulders
I am often asked at PAYD workshops and postural clinics about how to improve rounded shoulders. Frequently, this can be because of an imbalance between the front and back of the body and can impact our posture, can give rise to aches and pains around this area (and indeed other areas of the body too) and can also restrict our ability to move well.
When we work at our desks our arms are forward of our body. The chest muscles will be shortened and the muscles at the tops of your shoulders may well be taking on too much to keep your arms in place. The muscles at the back of the shoulders (eg around and between the shoulder blades) may not be pulling their weight and will become underworked. Over time, the distribution of effort between the chest muscles, tops of shoulders and the back will be skewed and the outcome will be that the arms/shoulders are pulled forward.
To create the illusion that the shoulders aren’t rounded is to lift the ribs forward and up. This masks the issue and doesn’t address the imbalance between the front and back of the body.
So what can actually help?
FIND MORE BALANCE BETWEEN THE FRONT AND BACK!
Strengthening/mobilising the back of the shoulders and lengthening (stretching) the chest muscles. All while keeping your ribs relaxed and in their neutral position so that they are not hiding what is really going on. Simple? Well, not really at first! You need to know what you’re doing and how to do it of course and that’s where I can help.
Below are some links to a few desk-based recordings that you can start doing next week, that addresses imbalances. You need to be a MAYD member to access them but you can join by clicking on the video links.
Make sure to schedule in some shoulder movement breaks, or buddy up with a colleague to help motivate/prod you to do it.