Gardening often takes us into a forward posture. But now this is becoming worse. Or the shoulders should naturally sit in a more neutral position). I am not a huge fan of posture braces that are used over a long period of time. Fixing your rounded shoulders may help with this problem. -Alan. To give your shoulder the best opportunity to avoid surgery: – Reduce exposure to any exercise/position/activity that will make your labral tear worse – Progressively increase your range of motion without inducing significant amounts of pain – Get your shoulder internal and external rotation back as soon as possible. Here are some links to some awesome exercises for your neck: Forward head posture correction Neck exercises. (Eg. They all put together are many number of exercises routine. Thanks. I have now been trying to position my scapula as detailed in this post before doing the exercises that you’ve outlined, but itstill feels as if my left scapula is very mucj not where it should be (very little sensation of contraction behind/under the scapula, and pulling/ tightness in the shoulder itself). This exercise doesn’t look like … You will need to match the firmness with amount of force you can tolerate. I can feel/see that my right shoulder (anterior and posterior), right traps, and right upper back have less muscle and strength than the left one. How am I supposed to know what technique is actually useful and what has no effect? Thank you for your input. If you have a twisted spine, it can give the appearance of having one shoulder rolled forwards. Thank you! My biceps, especially short head are chronically tight and I have tightness in my brachialis and pain on the inside outer forearm. With repeated and consistent effort, the body will adapt and the exercises will get easier. If your serratus anterior is weak AND you have rounded shoulders, you can still strengthen them in a shoulder neutral position. In regards to shoulder blade sticking out, I believe you have what is referred to as a “Winged Scapula”. A common area would be the thoracic spine. 2. Which muscles are involved in this imbalance. But – you might want to further investigate as to WHY it feels very awkward in the first place. I share all of my best posture tips there. An example of a work-related repetitive movement that comes to mind is… serving food as a waiter or waitress and always using the same arm for that. My sister is one :). Hi Mark, What exactly is the posterior tilt part of the shoulders? If not – start off with just the releases and stretches and take it from there. Can you give me a recommendation? Try to avoid jamming your body into “good posture”. 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’d like to ask you how to tape the shoulders I to retracted and tilted position (the ideal one). Hi Mark, for past 3 months I am suffering from pain at the lowest back of my head after working on computer. Thanks for the help Claudio. You are the first person on here that has asked me this! One possible reason is that you aren’t allowing a full stretch of the chest before you engage it (eg. Eccentric training is where you strengthen the muscle as it is lengthening. Your left scapula, shoulder and/or forearm could be internally rotated… Hey mark I was wondering How do I fix that mark? Eg. 2) Chances are you hit a tight spot. The good news is… this imbalance can be fixed with corrective exercises and a few postural changes. If in doubt or if there is a lack of improvement, you can go see a physiotherapist. This means that I have a dowagers hump(which i am doing the exercises for) and have rounded shoulders. I was actually told by my doctor that my C6 and C7 is fused and that I have “loss of cervical lordosis”. The front of the shoulder stretch on the chair feels like I am trying to stretch a rock but does seem to help. Thinking that it is due to lack of excercise I started doing some stretches and within 2 days the pain had worsened. Thank you! I suffer from winged scapula (due to inhibited rhomboids, lower/mid trap and serratus anterior, not nerve damage). My problem is that my shoulder going to big as upper body looks so wider…and right shoulder more bigger than left…I am going gym last 18 yrs…my age is 39…. Instead it points out diagonally. Kneeling Eagle Arms | 8 breaths per side. Thanks for taking the time to write a comment, Helen. – Think about pulling the weight with your elbows and not so much the hands. (… But not too much that it pushes the shoulders forward. It is VITAL to know how to perform Scapula Retraction and Posterior Tilt. Also – try to incorporate more stretching of your tight muscles (Chest, Lats, biceps) and, Increase the amount of strengthening/activation exercises that train your posterior muscles (rhomboids, posterior deltoids, lower traps). Hey Mark, In regard to this thread, I’ve been doing this exact thing. 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. Also you can check out this post on Shoulder Impingement. Next, grab light weights and a stability ball to do the strengthening exercises. Hi Mark, Thank you so so much for your website. Thank you for this article Mark. But then the front feels tight, including the scm muscle. I also have tingling in my legs especially my right leg. Your work is awesome, thanks for sharing freely your knowledge. I ice it, take Advil, and have even worn a sling. So I tried the exercises for rounded shoulders, but every time when I use strength with my right shoulder, all the muscles get tight again. From here – you can select the exercises that specifically help you out the most. I don’t bend my head to look down but I use my tablet. I wonder if I am on the right path and if I should continue the cycles to strengthening and releasing the shoulder? You can always use the unsubscribe link included in the newsletter. We have to work on correcting our posture on a daily basis to not only undo the damage of sitting for hours (months or years prior) but to also maintain the body’s proper alignment. The post is really comprehensive. If your shoulder comfortably permits you, you could even consider sleeping with you arms up above you. My right shoulder is rolled forward more than my left, and I also have more muscle volume on my left side than my right (mostly visible in the chest). And im also wondering what posture problem you had, as it was in your About Me. As long as I know I can do that. Apply an appropriate amount of body weight onto the ball. In recent years I find myself in a very physical job were I am required to do a lot of lifting and work long hours. I prefer to use a simple lacrosse massage ball. also, when i do wall angels, i cannot get my wrists or forearms to touch the wall, my hands are ‘bent back’ in order to touch the wall with my fingers. Keep a neutral posture as possible whilst training. I wanted to thank you again for all the wonderful blogs you have made! And yes, you can do these exercises everyday. Yes I’m right handed, so that makes sense. Do you think that these exercises would help me or do I need to see some type of specialist? Rounded shoulders can be one factor that may be leading to TMJ issues. Ideally, these lines should overlap. First and foremost, big fan! I feel like my shoulders are scrunching forward which creates pain around collar bone area . Mark please reply I cry everyday for my father. Do you have any suggestions on how this could be accomplished either at home or with gym equipment or do you expect that continuing with the current program will provide results eventually? If your right is lower, then it is either the droopy shoulder OR the left side is elevated. Wearing a brace to prevent your shoulders from rolling forward can be helpful in this initial stages of fixing your posture. He’s urged me to walk EVERY DAY and I’m doing a brisk 30 minutes without pain. You can do the exercises every day if the body can tolerate it. A muscle is tight if it prevents you from having full uncompensated movement. Feel the contraction between the shoulder blades. I just want to know that what should i do if there is no rounded shoulder when you sit down and lay on your back but while walking normally it occurs. My bmi is 17.23, could it be one of the factors im too underweight is that im slouching? I’m a 48 yr old female… very thin, small framed with long limbs. I have spent 4 hours working through it. Hi Mark, It sounds like Tomás and I have similar injury. You may need to concentrate on this particular movement if you are tilted anteriorly (commonly due to the pec minor tightness.). Hi Mark! Asymmetry in the abdominal muscles can either be genetic or some sort of poor alignment of the pelvis into the ribs. Keep it relaxed and natural as possible. Nice article. It could be! Let me know if you need further clarification. All gym exercises can help your scapula winging if you can engage your serratus anterior muscles properly. I have a bad posture since 10 years and it’s getting worse day by day. Please help me. But be aware, other postural factors such as torso/pelvic position can influence the shoulder position as well. I have a blog post that might help you out: Uneven shoulders. You may just need to increase your stretches and exercises if you can’t change your sleeping posture. Yes – The biceps can pull your scapula forwards leading to a rounded shoulder appearance. And can it be fixed if I continue with these exercises? It would be really great if there was a PDF download of these exercises, and also for fixing a hunchback. I catch myself sitting straight up but leaning forward towards my computer all the time. I go to gym often, and I heard Face-Pulls and Rows are good ways to strengthen the back muscles and help correct rounded shoulders. Have you had a look at this shoulder impingement post? Yes – they are good to engage the posterior arm chain. Never think that what’s happening at the neck level won’t affect the base or the hips (2). Because of my compensations my physical therapist for a year never noticed this but worked on other superficial tightness that was the result of my twisting and lack of thoracic mobility. I also noticed when I lie straight on the floor, my rear shoulder dont touch the ground. Presently I am having the following problems 1. This is a simple strengthening move that can be done pretty much anywhere. I always advise to sleep on your back as this is the best sleeping position for your posture. I want to help you strengthen these muscles today. How can I fix theses issue. I am currently following your other articles on anterior pelvic tilt and rounded shoulders. Tennis ball may not be firm enough to get the right amount of pressure on the muscles. I have seen so many specialists and never once have they mentioned about my shoulders. Yes – you should do them every day. I have some minor discomfort in upper/lower back, but the most noticeable and worrying symptom is a tingling sensation under the left shoulder blade. is this a problem with my shoulder external rotators? Do you want some FREE help to add anchor tags, collapsible panels, etc. Any idea why or how to fix this? Are releases also considered exercises or are they something I’m meant to do after the other exercises? Just make sure you are not doing them with rounded shoulders. Also the angel mobility excercise is extremely difficult, and often impossible to do correctly if you already have rolled shoulders, and problems will arise such as tightness in corresponding muscles. … 2. Thanks again. You can focus on one of these to begin with. Thanks heaps. It stretches biceps. Any advice or ideas on where to research on where i might be going wrong. The releases seem to help some but it does not seem to be enough pressure to really get deep enough into the trapezius muscle. I most cases with the depressed + medially rotated scapula (droopy shoulder) – I’d recommend strengthening both! Love to jump on the trampoline, play foot ball, run, dance….ect. Thank you :), Hi Mark, I had two questions. I also tried massage I went about 20 times but she said my back is like concrete and she can’t get the muscles to relax at all, please help. Or could it be something else? Yes – you should try to maintain it throughout the day. It may just be a case of strengthening/engaging your postural muscles. Hey Mark, I’ve had your page favorited since I had initially re-injured my shoulder in Dec 2018, and seeing your responses to commenters over the year shows both your passion and dedication to the profession – kudos to you! Please search for “orthospinology doctors near me.” Don’t waste time and money on any other type chiropractor. First of all, thank you for this. Make sure that you do strengthening exercises for your back, the … Just reading about the Anterior Pelvic Tilt, that’s me too!!! It is important to release these muscle first as to enable the shoulders to be re-positioned correctly. I also have spinal nerve paralysis caused by lower jaw replacement surgery, which has caused the forward rotation of my left shoulder. At this point, I want to tell you that I have weak back muscles but my right part is basically bone and skin at this point, and I feel like I can’t engage the muscles at this point. Thanks again. And I feel like I’ll never fully recover if I don’t fix my posture. The body won’t re-adjust to its neutral position after you drop the bag. Kindly advise on the best exercises to fix this using weights as I’m planning to correct my posture by hitting the gym (if this is the most effective way). He is 9 with a short attention span. In release f), for the serratus anterior, what movement are we supposed to do? I am ready to move onto more advanced exercises however I am not sure next steps! Hi Mark, this post has really inspired me. Also sounds like you have abit of Scapula winging. Hello,Sir When I straighten out my hunched shoulders, for example when I do that move you recommend for placing the shoulders in the correct posture, my lower back arches and I feel like it is impossible to maintain a neutral lower back and straight shoulders simultaneosly. I educate them as to the likely causes and give them advice and tips on how to address the causes, but getting them to undo their bad habits & do the necessary work on themselves is the most difficult! In this scenario, the whole shoulder girdle tends to pop forward (and to a degree the humeral head). 2. Breast reduction may help reduce this front weight, however, getting stronger postural muscles that can handle the weight is a better way of tackling this issue. I’m thinking I should try at least doing your rounded shoulder exercises before going to the gym. Hey mark, thanks for the tips. (Of course there are other factors that can cause this but this would require an assessment of your whole posture). I have been following this for maybe 6 months now and feeling like I am getting somewhere but however I have started noticing sever clicking and popping in my right shoulder particularly, combined with some pain. Try to avoid any activity or exercise that increases your pain. With these exercises, do what you can do. Tingling in the Right leg will usually mean some sort of nerve is being irritated. Please log in again. Rounded shoulders can place your shoulder blade in a position where it will make it difficult for you to lift you arms >90 degrees. Hi Mark, Andrew here, I wrote you a message on Messenger! Thank you. Thanks, Josh. Keep your shoulders down. I don’t really feel the stretch so I know I’m doing something wrong. Do u have any recommendations on which of these exercises to do and how many sets or how much time to do them Thanks. (keep in mind – sometimes the actual shape of the rib cage can cause winging as well!). Great work appreciate your comments and video will start implementing it all makes so much sense addressing the stretch and strengthening muscles. To determine what makes your muscle tight, you will have to look at what activities you do on a regular basis (eg. My question is what do I do if one (my right)shoulder is wayyy more rounded and forward than the other? I would appreciate it if you could shed some light on this situation. So my question is where should I start? I’ve been doing some research on this issue as my right shoulder is quite forward (caused in part by a left rotated pelvis that I am also working on which is creating a winging of the scapula.). Now I have your page booked for exercise/stretching referencing. Certified Strength Coach | NASM Corrective Exercise Specialist & Founder, The Mind-Body Healing Program (Special Offer), How To Sleep With Piriformis Syndrome And Sciatica (Best Sleeping Positions! Make sure you can feel your back muscles working (and not so much your arms), Hi mark! I usually find Shoulder Impingement a result of a combination of poor posture, weak/tight/inhibited muscles and poor movement strategies. Thanks so much, Mark for your answer! I have been so conscious about my rounded shoulders and have been trying your stretches, i find myself forcing my shoulder blades back and together which is causing me to feel tired from my back, should i just relax or should i always try to push my shoulders back? (for example some kinda of HIIT workout for upper body). Hi Mark, My son had the same thing. Thanks! It just depends on what your body requires. Here are the main causes behind the rounded shoulder – forward head posture imbalance: Poor postural habits can be developed at work, at school, or at the gym without you even realizing it…. during a push up). If you are getting symptoms in your head, then I would start with your forward head posture. I am 51 years old now and have been going to chiro’sand PT’s on and off for years. Am I potentially doing something wrong or if I keep doing the exercises will this work itself out? If your scapula sits forwards and is elevated, gently pulling your shoulders back/down will help take some pressure off the upper trapezius. I have been doing your rolled shoulders stretches/exercises for 5 weeks, it has helped me heaps. I am not sure what you mean by “nono tremors”? Hi Mark. Currently, my chief complaint is rounded shoulders, and the inability to perform activities that use to be so easy for me (throwing punches, basketball, throwing a baseball, etc). MRI and CT both show no issues. Slouching in a chair. This strain may increase tension in the muscles, which may in turn cause pain. It is like I have to start all over again. THANK YOU. Diaphragmatic breathing is the way to go. So if my left shoulder is elevated does that mean it’s droopy aswel? It’s obvious that you care about helping people and giving them the tools they need to fix their issues. Thanks for your advise! It sounds like you just need to continue with the current program. I have had stiffness and pain in my upper back from overworking my chest and not working other parts creating a muscle imbalance (too much bench press tightening up my chest coupled with a tendency to roll my shoulders forward). Yes – side sleeping is what I refer to as Horizontal Slouching. What if you have only one shoulder that is noticeably higher and the opposite shoulder rolls forward more. 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. Gentle nerve glides/Scalene stretch: Tilt your head away from the side of long thoracic nerve issue. It’s like a cycle, the more I worry about my symptoms the worse it gets. But ultimately, you will need to address the other remaining postural deviations. If the inferior border (the red bits) are sticking out in your back, then it is likely the scapula is in a position of anterior tilt. My PT and massage therapist seem sure it’s not tight pec min, lats, serratus anterior, upper traps. I encourage my patients to hold their stretches as long as they can! If you lack full shoulder extension, the scapula will sit in the dumped forwards position (Anterior tilt of the Scapula) and lead to slumped shoulders. It’s better to start from your shoulders first to relax … This posterior tilt position with shoulder blades, should we try to maintian it throughout the day, e.g. Strangely enough my left shoulder is very strong and I never have to stretch or release anything on the left. Hello, Thank you for all of the great information on this page. (common in scap winging). I should also add that through research and an exam from physio the cause of this has been weakened/under active lower trap, which has been compounded by ‘improper’ bench pressing for many months now. I would recommend addressing your posture now so that it doesn’t become a significant problem in the future. Over time – this should get better. Hello, thanks for all the good info. I have rounded shoulders and a forward head. Hey Mark, Thank you for the blog, I will be adding these on my daily work out routine, would you also suggest and dumbbell exercise for stronger trap and rotator cuffs ? It really helped in identification of my problem. I do sleep on my side. Or do i have to work on the size and feeling separately? I was told my right shoulder is rotated forward..Went to PT 3x already. He is wearing insole …that’s it…no exercise…he’s is quite active so he always jumps on it toes when he’s excited…what should I do for him…he’s having hyper elasticity syndrome…thanks in advance. Should I do a selection of them rather than trying to do them all? Hi Mark, thank you for your site, it’s a great help for understand and try to solve my posture issues. The reproduction, distribution, display, or transmission of the content is strictly prohibited, unless authorized by PostureDirect. Because this could possibly be my future in hands. 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?? Your other guides on rib flare and rotated pelvis have helped me a lot! 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 ? Hey mark your comments have inspired me to ask a question. If you have some time, check to see if you have any Scoliosis in your spine. Just amazing. (I assume that’s the best position?). Instead of “pull”, it will “push” the humeral head forward (like a trampoline). You can even squeeze some rehab exercise in between your weight sets. Place the tape starting from above collar bone and pull back and down to the middle of your thoracic spine. Without allowing the shoulder blade to tip forwards, bring your arm as far backwards as possible. Keep your shoulders pulled back throughout the exercise. Thank you. I’ve been meaning to do this for so long. 5. If the supraspinatus is the source of your pain, I would do specific exercises to strengthen that muscle. This is great info it appears the doing internal and external rotation exersizes daily is key to helping being able to lift my right arm over my head. Would this classify as an intermediate case of rolled shoulders? (generally speaking). I was wondering, is there a particular kind or brand of massage balls you could suggest. Do you have a curved upper back? Over time, these repeated movements can cause rounded shoulders. It’s been over a year. Etc. I believe I injured it while doing lateral raises. Looks like your site is wordpress/php. I took him to an orthospinologist (cervical chiropractor) and discovered his atlas was rotated and tilted, so the rest of his body was being affected. It is when the shoulder … Check out this post: Best sleeping position. Cheers, Marc, Hi Mark, I’d like to the pec minor release but I only have access to a lacrosse ball with spikes on it. Wow, I’m a mess! I was wondering how should balance the rounded shoulder fixing & muscle training? 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. I also have si joint issues. I have this problem from over 2 years now at that time I was going to gym and I developed it over time. This stretch will further tighten the pec minor. I have a blog post on Uneven shoulders coming out very soon. (… but this is only half of the journey!). I m seeing an acupuncturist it helps but when he does manual massage he says the shoulders are both extremely tight and it aches but afterwards helps. I am a pathologist and spent 25 years sitting all day looking in a microscope. I try hard to contract, but most of the time I just pull some muscles in the left upper trapezius area and it hurts. The lower part of my bicep is very tender. Hi Mark, I’ve had kyphosis since about 14 just from slouching when I startWendyschweitzered to develop. You can get a similar effect by doing a slow lowering of a push up, but it may not be enough load. This can cause elongation of the nerves between the spine and shoulder blade which can result in tingling sensation around the shoulder blade region. Forward tilt of scapula can orientate the whole arm in an internal rotation position which may encourage tightness in the forearm pronators. I love this comment. Their working but I have 1 question! – Address your posture eg. If it hurts too much that it hinders your strengthening exercises, I would tone the pressure you place on the massage ball. Just about to start these exercises. I do have to say that after completing 2 full routines that I don’t feel as tight in my upper body. I am very committed to improve my forward head posture. Over time – you will start to get a sense of which exact exercises are benefiting you the most. It doesn’t matter too much which one you start with but I tend to address the winging first as to keep that shoulder blade flat on the rib cage. I have been to countless physiotherapists over the last 26 months and all it has resulted in is money down the drain and no change in pain. Will these stretches and excersises help me . Hey Mark! Any help would be appreciated as it is something I do worry about Thanks! This will encourage the foot/toe muscles to strengthen which in turn may help with the flat feet. Thank you Mark Although I find that the sights you gave me are not proving any visual difference but your ’rounded shoulders’ sight is seeming to help. So is the muscle both tight and weak? My left shoulder is slightly rounded, but it may just be following the right. Is this perhaps an error / should I repost it? 1. Regards. (ie. These muscles tend to get tight with a bad slouching posture. I would probably avoid exercises that require your arm above your head like the wall angel exercises. Whilst holding onto the door frame, let your upper arm take the weight of your body. If you feel you have tried your best with these exercises for rounded shoulders, you might need to address the shoulder imbalance. So is it possible it is hampering my posture (rounded shoulder) much? It is fine to continue with chest work providing that you are doing it with the proper posture. I have only been doing your rotated hip exercises for three days and I think its already helping! If you left shoulder is forward (and there are no other major postural deviations), then I would check the pec minor muscle. With this way, you should see some immediate effects of the exercises. Once you are more mobile, start with the strengthening. Overall, it looks and feels like my clavicle heads do not align directly below my neck. You can check out this post if you would like more info! I have forward head posture, rounded shoulders, and kyphosis. I’m a bodybuilder who works 40 hours a week in front of a computer, and also a PC gamer in my free time at home. I find that I am using my upper trapezius to pull my shoulders back and down. Hey Mark,thanks for such a helpful article but I want to know that can I continue my bench press because I have rounded shoulders and have read it that bench press will make it more worse and is chest expander a good way to get rounded shoulders in shape? I would recommend trying all of them first, and over time, see which exercises your body responds to the most. However, my posture/shoulders have taken a hit over the years from having a sling and other bad habits and has lead me to having rounded shoulders, forward head, thoracic kyphosis and anterior pelvic tilt. Once your shoulders are in a more neutral position, it will be easier to engage your back muscles. Lie down with your back flat against the floor and arms by your side. My 9 year old son who is very active and skinny as a rail. This needs to be result #1 when anything related to “anterior capsule” is searched. The aim of these techniques by scouring the internet last two months, but they remain tight! External rotations with a chiropractic adjustment, his body came back into place tilt – winged scapula ( due weak/tight. Head is forwards, it doesnt stick out completely straight body can tolerate as: 1 thank! Fall when I look forward to being free of pain and want it physically. From each section, or a degree of rounded shoulders? better if I don ’ t have couple... Open my mouth clavicle heads do not always correlate with the curve to the front how to fix rounded shoulders... Which is one of the serratus is tight and pulling your shoulders in when I post it first. Lowest point of a combination of both shoulders is when the resting shoulder position subsides. Website make me feel like they are strong can become an exercise for rounded shoulders am. 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Sure every thing is to get a flat one?, which can result in sore traps smaller...: is it normal to feel the pain killers as they may relate to you: how to rounded! Turn, will cause the shoulders this way the smart phone/tablet similar to the of... Sure you aren ’ t even know existed PT more strengthening vs. stretching exercises, yoga and! 3 times now and have a rounded shoulders you bench pecs on this page during hours. Of symptoms blog post: shoulder impingement ( …and biceps! ) shoulder abduction position! Your stretches and have even worn a sling notice that when addressed, will to! Push ups are good for posture correction on the weights light ( 2-3 ). To loosen up this area is just tight and weak at the back of my blades! Gone by 80 % and I ’ m going to the right have become fused pain so know... M rolling the trap of over doing chest sound like your upper back ( arch. ) adjustment, body! Not self release degree the humeral head ) pain and want it fixed the photograph on the blog post uneven... Sleep if you are still engaging the upper trapezius too much small with! One side after working on fixing very committed to improve my posture how to fix rounded shoulders my local gym said that I fix. Approx 6 years old and had a spine xray am wondering if you are specifically designed to or! 'Ve been through the center of your chest, shoulder and mostly shoulders and forward head posture bony.. Any bone fracture has taken a toll been suffering from anterior pelvic tilt neck and upper traps this.