How to fix the round shoulders guide posture correction

Round shoulders - a violation of posture, in which the shoulders come forward. This problem is common among people who work sitting with his head bowed down at the computer, laptop, smartphone or tablet, drive a car, carry or lift weights.

These conditions cause a person to maintain body posture with shoulders forward derived. As a result, the muscles get used to this position, the body stores it, even at rest.

What happens to the muscles

When your shoulders slumped forward and withdrawn, some muscles are shortened by a constant voltage, while others stretch out and become weak.

In the photo below marked with hard muscles.

Here is a list of weak muscles.

painful area

If you feel pain in the areas highlighted in the photo below, perhaps, the reason lies in the round shoulders.

How to determine whether you have this problem

Two simple tests can help figure out whether you have this violation of posture.

The position of the palms

Stand with your arms relaxed. Note the location of the palms. If they are sent back, then you have round shoulders.

The test in the supine position

Lie on the floor on your back and relax. If your shoulders are off the floor, you have round shoulders.

How to fix the problem round shoulders

Be engaged at least twice a week for 20-30 minutes. It will take time to correct the usual position, but gradually your posture back to normal.

Do the exercises slowly and carefully. If you feel pain, consult a physiotherapist.

Our exercises will include rollers of the ball on the massage, stretching, mobilization and power section.

Unrolling on a massage ball

Rigid muscles and layers of fascia accrued keep the shoulders in the correct position. It is important to relax the rigid structure to correct posture.

For this part of the exercise you will need a massage ball. You can buy it in sports shops or AliExpress.

To properly roll it out, put the ball at the desired area and press his own body weight. Then roll on the ball all the areas that feel hard (if you feel pain, then you are on the right track). Roll out each area for 1-2 minutes or until they pass the pain and the feeling of stiffness.

During rolling on a massage ball do not hold your breath, even during study areas especially hard. If you are very painful, move the ball to the painful area and roll the area around this place.

You can roll out:

1. Pectoral muscles.

2. The front of the shoulders.

3. The back of the shoulder.

4. Place between the shoulder blades.

5. Serratus anterior muscle.

Exercises for stretching muscles

Hold each position from 30 to 60 seconds. In each position, you should feel the muscles stretch.

Stretching the chest muscles

Lay both forearms on the doorposts and post body forward. You should feel a stretch in the front of the shoulders and chest.

Stretching back surface shoulder

Pull out a hand toward the opposite shoulder and press it to his other hand, stretching the posterior surface of the shoulder. Then repeat in the opposite direction.

Stretching the side surface of the body

For this exercise, you can use a low bar, expander or loop.

Hold the loop or the crossbar with his left hand and lunged back with his left leg, stretching the left side of the body. The further leaving the left leg, the better stretches his left side. Then repeat in the opposite direction.

Stretching front shoulder

Stand with your back to the bench, put on her both hands. Bending your elbows, lower yourself down. Keep the elbows were sent back. Feel tension in front of the shoulder.

Fascial stretching of the upper limb

Put his hand on the wall just below the shoulder level, completely straighten your arm. Turn your head to the opposite side. You will feel the stretch in your fingers, forearm, biceps. Then repeat in the opposite direction.

Stretching the top of the trapezoid

Tilt your head to one side. To increase the stretch, place your hand on your head and gently push on it. Then repeat in the opposite direction.

Exercises to increase shoulder mobility

Hands on waist

Get both hands behind his back and put them on the back of the waist, with one hand should be under the other. Connect the blades, lower the shoulders and hold for 30 seconds. Repeat five times.

Stretching and shoulder rotation

Pick up a stick and sit on the floor and put his elbows on the rise, palms facing yourself. Take the body back, stretching his shoulders. Forearms are perpendicular to the floor. Hold for 30 seconds, then repeat three times.

Stretching thoracic

Lie down on the massage roller, placing it under the thoracic spine. His hands behind his head and arch your back. In this basin is located on the floor, the lower edges tend downwards. Stay in this position for 30 seconds, then repeat three more times.

strength training

If you have done all of the above exercise, your shoulders become more flexible, but it is only half way. Strength training will help you strengthen the muscles and keep the shoulders in the correct position.

mixing blades

Pull your shoulders back and down, you should feel tension in the shoulders and shoulder blades. Try to relax other muscles. Be careful and do not overexert shoulders.

breeding elbows

Raise your hands to the head, point the elbows forward. Then expand your elbows to the side and try to take them as far as possible. Hold this position for 5 seconds. Repeat the exercise 20 times.

Exercise at the wall

Put your hands high up on the wall and push them. Pull your shoulders back and pinch the blade. Hold this position for 30 seconds, then repeat five more times.

Followed hands

Lie chest on a chair, the body should be parallel to the floor. Spread the arms on both sides, so that they, too, are parallel to the floor. Lower the shoulders and pinch the blade. In this position, circling his hands for 30-60 seconds.

Lifting arms next to the wall

Stand with your back to the wall, with his hands and shoulders should touch it. Bend your elbows, lift the first arm in a W-shaped position, and then the hands up. During the exercise keep the shoulders drooping, and mixed by the blades. Repeat 10 times.

Perform these exercises at least three times a week. If you have enough time, you can break the exercise into several parts, and do them on different days.

Already after the first lesson you will feel that hold the shoulder in the correct position has become much easier. And when the muscles and fascia will get used, you will improve your posture.