Are you wondering what round shoulders are and don’t we all have rounded shoulders? Well-round shoulders, in medical terms, are generally the result of poor posture. In the case of round shoulders, what happens is that the shoulders, when at their resting position, have moved ahead/forward from the body’s ideal alignment.
In such a case, the upper back with forward-positioned shoulders gives the appearance of being round or curved. It can happen to any of us as we all spend hours almost daily hunching over our computer screens, answering emails, attending virtual meetings, and multitasking without taking a break to stretch or adjust our posture. All of it may sound relatable, but here is a detailed explanation of the common causes of it along with the risk factors associated with it.
Causes & Risk Factors Associated With Rounded Shoulders
Sedentary Lifestyle and Persistent Poor Posture In Work Environment:
- The primary reason for having round shoulders is the prolonged hours of sitting at desks at your workplace without taking any breaks to relax your neck and shoulder muscles.
- The situation is bound to worsen more if you are sitting for long hours at your workplace on ill-fitting chairs that lead to a poorer alignment with your computer monitor.
- General activities such as TV binging and using smartphones for endless hours without a break are also one of the reasons for shoulders to slump forward.
Muscle Weakness:
- If there is weakness in the muscles of the upper back, then it may be a cause of round shoulders in the future.
- Overdevelopment of chest muscles compared to the weaker upper back muscles.
- Poor or complete lack of regular exercise or muscle strength training that focuses on the back and shoulder muscles.
Postural Habits and Awareness:
- Habitual slouching of the shoulders, which is adopted unconsciously over time, is the most common factor for round shoulders.
- It is the poor awareness or lack of paying attention to the importance of maintaining good posture at all times that results in rounded shoulders or rounding of the upper back.
Psychological and Emotional Factors:
- Constant stress and anxiety often cause tension in the shoulders and upper back.
- It is commonly seen that persons suffering from low self-esteem and confidence exhibit this with rounded shoulders.
Age and Degenerative Changes:
- It is inevitable as muscle strength and flexibility decline with age, which leads to changes in posture.
- Osteoarthritis or disc degeneration affects the spine and contributes to poor posture. These are the degenerative changes to the muscles.
Genetics and Body Structure:
- Genetic predispositions or inherited structural abnormalities can affect in various ways the spine or shoulder joints.
It is essential to determine the correct cause of round shoulders to understand the risk factors associated with it. You may seek the help of a doctor to learn about the cause of your rounded shoulders, and before that, you must check how correct your posture is. Please note various studies suggest that poor postures, such as:
- Sitting with legs crossed,
- Walking with a hunchback/ slouch,
- Keeping the neck forward,
- Lack of exercise,
- Rounding the shoulders while lifting heavy-weight objects and placing them on one shoulder are the significant reasons for rounded shoulders.
Simple Exercises For Rounded Shoulders
Here are highly simple, easy-to-do exercises that help reduce the pain of rounded shoulders and improve overall posture.
Shoulder Blade Squeezes:
- Be in your position where your spine is straight with shoulders relaxed.
- Your arms should be on the sides with the palms facing inward.
- Now, gently squeeze your shoulder blades.
- Hold the squeeze and release after for 5-10 seconds.
- Do 10-15 repetitions.
Reverse Flyes:
- Position your feet hip-width apart and hold a pair of light dumbbells in each hand.
- Now, with your back flat, bend forward at the hips and bend your knees.
- Bend your elbows slightly and raise your arms sideways, parallel to the floor.
- At the peak of the exercise, firmly compress your shoulder blades together.
- Now, return the dumbbells to their initial position with gentle pressure.
- Complete 2-3 sets of 10–15 repetitions.
Prone Ys and Ts:
- Lie on a mat with face down. Your arms must be placed overhead. Your body should look in a Y shape.
- Rest your forehead on the mat, engaging your core muscles.
- Now, lift your arms off the mat. At this point, squeeze your shoulder blades together as you raise them.
- Hold for a moment at the top of the movement, then lower back down with control.
- Perform 2-3 sets of 10-15 reps.
Cat-Cow Stretch:
- Be in the tabletop position. In this position, your wrists are directly under your shoulders, and your knees are under your hips.
- Now inhale. While inhaling, arch your back. It shall lead to lowering your belly towards the floor and lifting your head and tailbone towards the ceiling (cow pose).
- Now exhale. It shall lead to rounding your back, with your chin chucked to your chest. Use your hands to lift your mid-back towards the ceiling (cat pose).
- With the correct breathing pattern, aim for 8-10 repetitions.
Chest Opener Stretch:
- Stand straight with your feet hip-width apart.
- Place your hands behind your back with straightened arms.
- Now squeeze your shoulder blades together gently. As you do this, lift your arms slightly away from your body.
- Try to hold the stretch for 20-30 seconds. You should feel a gentle stretch.
- Aim for 2-3 sets.
Gentle Reminder: Before Doing Exercises For Rounded Shoulders
Always maintain good form and control during each exercise. Once you gain endurance and strength, increase your no.of reps. Along with it, try stretching the tight muscles in the chest and front of the shoulders. Always remember to be gentle on your muscles, and if you still feel any pain or discomfort, stop and talk to your healthcare provider.
