Any insight you can provide would be greatly appreciated and thank you again for making this information available! it’s really hard to say. (see above). Pain faded immediately after releasing contact of lats with the foam roller. Because this could possibly be my future in hands. Try to think about bringing your scapula together, as opposed to bringing your arms back. That would be motivating to know. I notice that when I wake up in the morning my muscles feel super tight again. If it worked for the left, it should also work for the right. I think round shoulders, but my back goes in at the bottom too, so I’m like an S shape? I also noticed when I lie straight on the floor, my rear shoulder dont touch the ground. how do you recommend to do this? 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. 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. I’ll follow our advice and start asap. Forward tilt of scapula can orientate the whole arm in an internal rotation position which may encourage tightness in the forearm pronators. I have poor range of motion with my shoulders/arms and attribute it to an office lifestyle – I’m right-handed and sit a majority of the day. Do I start with the ribs? Don’t let go of that stability! Eventually – you will need to do both. Any help would be appreciated as it is something I do worry about Thanks! Much of the muscle tension left that I can’t get to let go is in the right pec and the right upper trap. But if I were to guess, you are talking about the biceps? Hi Mark Thank you so much for your tips I have a question : you said that we should do that twice a week , can I do that three times a week ? More often than not – it is coming from the neck. He also identified a left bicep tendon subluxation/dislocation from the bicipital groove. In this post, I’ll share with you 5 amazing exercises to fix this. Hi Mark, for past 3 months I am suffering from pain at the lowest back of my head after working on computer. I’ve tried your stretches and it seems to help a little but is there another way to straighten out My neck and return my shoulders back to normal? This means that I have a dowagers hump(which i am doing the exercises for) and have rounded shoulders. You will need to strengthen your lateral rotators (Serratus anterior, trapezius), Have a look at some of these exercises here. Just make sure you keep your shoulders in that neutral zone. However, if I try to contract my upper trapezius (arms down), I can contract the right side, but can’t do the same with the left! Please log in again. I knew my posture was out but did not realise my shoulders were the main cause. Many thanks, Bryn. I also have a blog post about rotations in the spine coming out soon which may help you out as well. Hey Mark! Other positions that can help with rounded shoulders include: Planks – A person lies on their front, propped up on the forearms and toes. Intrigued for any pointers. Hi Mark, my left shoulder is rolled forward and my left side is rotated forward. For lower traps, I personally like to do scapula depression/retractions whilst on the lat pull down machine. When I release my back and shoulder, the pain on the back of my neck subsides. (And yes, I am working on my IBS, but in the end I’ll probably never be rid of it.). 2. This is among the best exercises to fix rounded shoulders. This is interesting as I have exactly the same issue! The exercises in the post should help with that. If your rounded shoulder is due to weak/tight muscles, then these exercises will help fix that for sure. I am guessing my arms/shoulders are internally rotated. On top of this, you can do some posterior capsule manual release with a massage ball against a wall. So I have this right scapular, right shoulder pain, right neck pain. I m 26 years old and spend average 6 hours on PC. Scapular retraction exercises will help to open up the chest wall. Hi Mark! My question is…. Make sure you don’t have down sloping shoulders. 4. How can I prevent that from happening? You can do this exercise standing against the wall, but I love doing it using the ball because it challenges my core’s stability and I prefer to train muscles together (in the real world, muscles are always working together, not in isolation). Said activities always result in sore traps and neck. It is true that you will need to strengthen those muscles that prevent gravity from pulling your shoulders forward, however, you never really want to force any positions/postures that the body is not ready to adopt. Make sure that you are getting into the correct position so that you can feel the stretch. I feel most of my pain has been relieved by help on the internet. I have never understood why I get such severe headaches and back aches. Hi Mark, I am Anshuman. Thanks, I will need to start uploading videos soon :), Thanks Mark, Looking forward for the videos, Thank you for sharing and helping the world =), Hey, before anything I would like to thank you for this ! This probably means your joints are being compressed together in your posture. Probably best to focus on the one area where you feel you need the most attention. I’ve done many of these crossover stretches/exercises recommended for rounded shoulders via correcting pelvic tilt daily to the point that I’m very limber now. My computer monitor is on my eye level. Can you explain me the ex 3. b), with the hands behind the back. Can send some postural pictures to you for advice? This could explain your scenario where you have rounded shoulders OR hyperlordosis. Best regards, Anthony. Can rounded shoulder is the result of tighness in biceps? You can do both exercises for sway back posture and rounded shoulders at the same time :) They do not conflict. Make sure you follow me on Facebook so that you know when I post it. Anyways, I’ve been really concentrating on forcing my shoulder blades back and down, but it’s causing pain around the inside and lower muscles that are around the shoulder blades. My question is, could tight biceps, if strong enough cause internal rotation of the arm/ shoulder? If you are rotated, it will automatically push one shoulder more forwards. 4. I have been to my chiropractor and had a spine xray. I’m a 28 y/o M and not only do I have rounded shoulders, I also have a forward head and my clavical is not horozontal to the floor, giving me a v shape and making me look like I have hunched shoulders and small neck. Having the flexibility in your shoulder merely allows the potential to have them in a better position. Thanks! If you have tried all of these exercises for the shoulder with limited success, I would encourage you to have a look at what your torso and pelvis is doing. Is there anyway that hyperlordosis could be the cause of this? I am currently writing a blog post on this and is about 80% complete. And yes, you can do these exercises everyday. I don’t know if it was the right diagnosis because i had no MRI done, so the doctor just assumed. I’ve suffered with this all of my life, I think due to stooping because I’m tall. Thank you for your input. Thanks for reading all this and for your reply! Am I right ? I have rounded shoulder. Overall, it looks and feels like my clavicle heads do not align directly below my neck. Many of these over head exercises can still be performed with the elbow by side. Do you think that these exercises would help me or do I need to see some type of specialist? What excercise would help to allievate my pain which results in lots of lost sleep . It sounds like it is a degenerative tear as there has been no trauma. Just a question? I saw a photo of myself recently from the side and was shocked how poor my posture looked and the impact this had on my body shape. The good news is… this imbalance can be fixed with corrective exercises and a few postural changes. Do I start with releases or do I do all 4 sub sections (strengthening, releases etc) in my daily session? I have an anterior pelvic tilt, forward shoulders (only when standing/sitting) and a forward head posterior plus flat feet. This is the most complete routine I have found to fix the rounded shoulders however I believe it would be too long to do fully for most people. Hi! I wonder if it is good to train at the same time as I am doing those correction exercises. I workout with a trainer who does a good job, and I can’t say that my back muscles are weak. If that pain is still persisting, I would think that you are still engaging the upper trapezius too much. However, ive been trying this for a over a month and my shoulder is still painful and rounded. 2) When I rolled out my lats today, I felt a strange pain in my shoulder…. A muscle is tight if it prevents you from having full uncompensated movement. I just can’t get my left shoulder into proper position for any upper body exercise. I will take a look at your Scoliosis exercises too. If I did these everyday, how long would it take to begin seeing some solid results? Also while working on round shoulders,I felt stretch mostly in left shoulder and mostly pain in right shoulder. The lats are a strong muscle that tend to make your posture slouch and shoulders round forwards. Hi Mark, Andrew here, I wrote you a message on Messenger! – Stretch and/or release the chest area – Address a forward head posture, Hello Mark, I am a fitness instructor who has always had a passion for posture. The issue is when you’re not aware of how you’re holding your posture for 8-9 hours a day, then spending the rest of your waking hours sitting again at home, texting, and looking down at your phone. (… but this is only half of the journey!). I don’t bend my head to look down but I use my tablet. But I was addicted to video games at one point, resulting in rounded shoulders and that didn’t allow me to do well during taekwondo and other sports. Yay me! You want it to be as relaxed and natural as possible (which can take some practice to get to that stage.). I went to the chiropractor and they said I had a reversed curve on my neck due to bad posture thoroughout the years, but my disc still look healthy. Is it that until I fix my pelvis, I won’t have the shoulder mobility I need? I've been through the chronic pain journey myself. You’re my posture go to. Like we mentioned earlier, you need to release and stretch your tight, stiff muscles and strengthen them. I have seen so many specialists and never once have they mentioned about my shoulders. Hello Mark, how often can I do these exercises? Instructions: Get someone to take a photo of your posture in side profile. Keep strengthening, but add some postural work as well. Thanks in advance. If you have both Rounded shoulders and Winged scapula, you will still want to strengthen/learn to control the Serratus anterior muscle in both lengthened and shortened positions. Inverted rows and pulls up are great for strengthening the back muscles to help pull the shoulders back. Just make sure that you balance it out with back exercises. Here some suggestions on some exercises that you could do at the gym: – Lat pull down – Low Rows – Y, T, W exercises – Dead lifts – Shoulder retractions/shrugs in prone whilst on an incline angle. Could my right side be weaker because that shoulder is more rolled forward than my left? It’s awesome and very generous of you too offer so much advice for free and take the time to respond to so many people in need of help. How do i cure that? 2) There are many exercises for rounded shoulders! One shoulder blade sticks out more so then the other. (I assume that’s the best position?). Your left scapula, shoulder and/or forearm could be internally rotated… Hey mark I was wondering How do I fix that mark? Etc. This may cause the scapula to compensate the movement with an anterior tilt. I am ready to move onto more advanced exercises however I am not sure next steps! If your “back goes in”, you may have a hyperlordosis. Or any recommendations on figuring out how to sleep on ones back? The following … You also acknowledge that the information you provided will be transferred to the marketing platform Sendinblue for processing in accordance to their terms and use. IF SO, WHICH ONE YOU RECCOMEND? Thank you so much for this! Thank you, Jenn. You can do the exercises every day if the body can tolerate it. Then I discovered overhead movements really tighten my shoulder all and around, even downward dog seems to mesh with my shoulder. ( I wanna do that for 2 weeks and then I’ll tell you about the result). Exercises that doesn’t hurt you is probably going to help you. I find this is usually due to tight posterior capsule and/or tight infraspinatus/teres minor. Keep your shoulders pulled back throughout this stretch. Make sure you are placing your shoulders in a neutral position when you are doing chest. This also causes me to have a higher hip (and tilted pelvis), as well as lowered arches. 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