It is easy to correct rounded shoulders with a light dumbbell and stretching exercise.A couple of minutes each session done twice a month is all you need.The discs between your backs will wear out more quickly if you have a rounded shoulder.The article shows you how to fix the problem.
Step 1: Good posture is practiced.
For a few people, stretching and corrective exercises are not necessary because they are aware of their posture and can maintain a good one.Over the course of your lifetime, stretching and doing corrective exercises can keep your posture muscles strong.Good posture can be practiced in all situations: standing, sitting, walking, playing, working, and lifting.Keeping the spine straight and carrying the shoulders with no rounded or pulled back is a good posture.When bent over at the waist, maintain this posture.You can check your posture by looking in the mirror.You can identify when you're in a bad pose by the way your body feels.
Step 2: Good posture is important.
It is easier on your lower back if your weight is not shifted forward.If you are seated correctly, your joints will not hurt at all.You don't want to damage the nerves in your spine by bending or twisting it too much.The spine wasn't designed to bend or twist a lot.The best place to bend is at the knees and hips.You can see that the inter-spinal muscles are small and short by looking at a skeleton and muscle chart.The latissimus dorsi or "lats or wings" are the long and bigger muscles.The upper arm is pulled towards the body by the lats.The lats can only contract when the upper arm passes the body.The upper arm is pulled by the rhomboid and back deltoids.
Step 3: Understand how the shoulder joint works.
Think of a joint as an electric, telephone, and cable utility pole with guy wires on either side.There will be stress on the pole if the tension is too high on one side.A shoulder joint has muscles that pull the shoulders forward.To correct the shoulders from hunching forward, stretch your chest muscles and strengthen your upper back muscles that pull your arm beyond the center line.The rhomboids and deltoids are the muscles.
Step 4: There is a stretch.
Body awareness and stretching may be enough for you.Warm up before stretching.A warm-up can be anything from walking to housework.Being warm can be a result of working or stretching.Since the muscles to be stretched are so small, a specific warm up can be done by swinging your arms sideways and horizontally.You could hit a ball, aerobic, or freestyle in your warm-up.It is helpful for you to take a warm bath or shower after working out.
Step 5: Do a doorway stretching.
When your body is warm, do this stretch.You can do it as often as you please.Make sure you are stretching your chest muscles, not your spine or hips.Stand against a door frame or corner of a wall with your forearm.The angle of your elbow should be 90 degrees.Take your chest away from your arm and stretch it out.The stretch will increase if you turn your head away from your arm.If you want to switch to the other arm, hold the position for at least 20 seconds.
Step 6: A dumbbell is used for a bent-over row.
Do a bent-over row with a dumbbell of no more than ten pounds.This exercise stretches your chest and works the rhomboids in your back.It can be performed weekly or twice a month.Start bent-over with your free hand bracing on your knee and the other hand grasping the dumbbell with the elbow straight.You should keep your back straight.Keep your shoulders tight until you finish the exercise.This is the most important part of the exercise.Your shoulders are not round.The muscles of your shoulder are tight.Don't lift the dumbbell in a straight line up and down.Lift the dumbbell up to your hip.You can squeeze your back muscles if you hold the weight here.Take a deep breath as you lower the dumbbell.
Step 7: Try sitting in a tube row.
This stretch can be done with a resistance band.The resistance that each color represents is different.You should sit on the ground with your legs extended.You can loop the tube around your feet by holding the ends of the resistance band.Your arms should be extended.Keeping your back straight, bend at the elbows and draw your hands back toward your ribs.Take your shoulder blades and squeeze them together.Continue the exercises for the recommended number of times.