The majority of our daily attention and action is to the front. We work at desks or have jobs that require us to look forward and down. We eat, use our phones, read, and slouch on our couches. Add gravity and it’s no wonder we tend to round forward into a posture that can limit our function, strength, and even our breathing. This slouched posture can also cause chronic neck, back, and shoulder pain. Here’s how to combat rounded shoulders for better workouts and posture.
Here’s the quick fix…
- Stand (or sit) up straight.
- Tuck your chin in slightly and lift your chest to bring the thoracic spine into a more neutral position.
- Pull your shoulder blades back and down.
- Keep your belly button tucked in.
- Let your arms hang down by your side and then move them slightly out away from your body.
- Turn your palms forward.
Can you feel the difference? Although you may have a few different postural issues, these steps generally work. They address three main areas that contribute to rounded shoulders.
And here are the three areas to zero in on for better workouts and posture…
- Spine
- Scapula
- Shoulder Joint
Spine
The thoracic spine (upper back) links your neck and lower back. It should be slightly curved out to the back. The spinal column is not designed to be ramrod straight. The natural curves in it are important for shock absorption.
However, if your outward curve is more pronounced (think hunched), you can lay on your back over a towel roll or foam roller to counteract that curve.
It’s trickier if you have a flat or forward curve of the thoracic spine. Lay on the floor and press your upper back down without rounding your shoulders and you’ll get an idea of what you need to do. However, this is difficult to coordinate and you may need assistance with it.
If you’re not sure how to stretch, this is definitely an item that should be assessed by a health or wellness professional who can also give you appropriate stretching techniques. (You are welcome to contact me.)
Scapula
Scapula is the fancy name for shoulder blade. If you reach over your opposite shoulder, you can feel the flat triangular shape of it. What you can’t feel is the socket that this bone forms inside the shoulder joint.
The top of the humerus (upper arm bone) rests in this socket formed by the scapula. As you move your arm, the scapula moves with it to keep the joint intact.
Usually, issues don’t arise from tightness around the scapula. Instead, they’re a result of weakness. We tend to be much stronger on the front of our shoulders than on the back.
Overlooked muscles like the serratus anterior and lower trapezius are key, while upper and middle trapezius, rhomboids, lats, and posterior delts should also be strengthened.
Shoulder Joint
The third component that contributes to rounded shoulders is the actual shoulder joint. The humerus rests lightly in the shallow socket formed by the scapula and is held in place by a joint capsule, ligaments, and the synchronization of over 20 muscles.
You don’t need to know in-depth anatomy to get a good workout. Just aim for a balanced shoulder strengthening program – front, back, side, etc – and then look at where you’re tight and do some stretching.
More than likely, you will benefit from stretching the anterior muscles of the shoulder, in particular the pectorals.
If you want an excellent low-effort way to address anterior shoulder tightness, follow along with my video in How to Relax into Better Posture.
When you don’t have the time to lay on the floor and work on your posture, the quick fix at the beginning of this post will provide a nice postural reset.
Then, when you work out, pay attention to your:
- Spine
- Scapula
- And shoulder joint.
Focus on these three areas to combat rounded shoulders for better workouts and posture. Along the way, you may reduce or relieve pain and improve your function, strength, and breathing.
Stay fit!
