If you notice in the mirror that your upper body leans forward, then you have rounded shoulders.This condition can be caused by spending too much time bending forward or by the weakened muscles of the back or shoulder.To get your shoulders back to their natural position, you have to do an exercise and stretching routine each day.Many of these movements only take a short time.You should make an appointment with your doctor to discuss your treatment options.
Step 1: Place a shoulder blade squeeze on it.
There is a simple strengthening move that can be done anywhere.Stand tall and straight.Slowly pull your shoulder blades together.Imagine suspending a pencil between your shoulder blades.If you want to see the benefits, do this squeeze move 3-4 times a day.
Step 2: A wide pushup.
Push up on an exercise mat.Instead of putting your palms on the mat, move them on to the yoga blocks that are a little wider.As you would with a standard pushup, bend your elbows and lower yourself towards the mat.Lift your muscles and repeat.You will lose any health benefit if you keep your back straight.Begin the exercise with 3 sets of 15 reps.Try to hold a lowered position for longer periods.This exercise improves your muscle tone and provides a deep stretch for your back.
Step 3: The wall slide press is needed.
Stand up straight with your back against the wall.With your arms pressed against the wall, bend your elbows at a 90-degree angle.Keep your forearms against the wall and move your arms toward the ceiling.Slowly lower your arms and forearms into the starting position.As you move your arms, try to hold the fingers of each hand together.As you move, your knuckles should hit the wall.Do this every day.Adding weight cuffs to your wrists will make this exercise more difficult.
Step 4: A thoracic release is a good thing to do.
Lie down on a mat.There is a foam roller under the middle of your back.You have to put your hands behind your neck.Roll the roller up and down.If you reach the top and bottom parts of your spine, hold that position for 10 seconds.To touch your head to the mat, you can stretch your neck down.It will help to relieve the pressure on your neck.The number of rolls or reps depends on your fitness level.The best way to get the best results is to do 2 sets of 10 reps.
Step 5: A chin tuck is an exercise.
Lie on your back on an exercise mat with your knees bent.Without lifting your head off the mat, do your best to create a double chin.Try the same movement if you hold your head off the ground.Swimmers use this exercise to prevent rounded swimmers back or shoulders.It is helpful to stretch out your neck muscles.You have the option to repeat this exercise as often as you please.For the best results, do it at least once daily.
Step 6: A doorway pec stretch is done.
Stand straight in the doorway.Try to keep your elbow at a 90 degree angle by raising your hands above your head.Place your forearms against the door.When you start to feel a stretch in your pec muscles, move forward on the balls of your feet.Go back into your original position.This is a stretch that you can do almost anywhere.You have control over how far you want to go.
Step 7: Hold a T-position on the floor.
With your knees bent, lie down on an exercise mat.With your palms facing upwards, extend your arms out to your sides.Your body should look like a t-shape.For about 10 minutes, hold this position.It will loosen up your muscles.The first thing you can do in the morning is perform this stretch.
Step 8: Take a tennis ball and massage your pecs.
There is a tennis ball between your shoulder bone and collarbone.Push your body against the wall corner.Put your body in the corner and hold the ball up.The ball can massage your pecs.You will likely hit a few tender spots as you massage.The knot is going to break if you hold the ball in place.For maximum benefits, give yourself at least 1 massage a day.
Step 9: Look in the mirror to determine your posture.
Try to relax your posture by standing in front of a mirror.Look at your hands.If you face towards the mirror, you have rounded shoulders.You can see how far your shoulders are bent with a side view of the mirror.
Step 10: Your shoulders are pushed back as you sit up straight.
The bottom of your spine needs to be flushed against the back of the chair.Keep your knees bent.Imagine holding a pencil between your shoulder blades.You can look ahead without peering downward if you adjust the height of your chair.Cross your legs will throw off your spine alignment.
Step 11: Repetitive downward-facing motions are not good.
Try to get up from whatever you are doing and take a break at least every 30 minutes.Staring at a computer or phone all day can cause your neck and back muscles to tense up.You can set an alarm on your phone to remind you to stand up and stretch.When you stand up, stretch your arms towards the sky and look up.While looking forward, jog a bit in place.Take a quick trip up and down the stairs.
Step 12: As an adult, get at least 600 IU of vitamins D and E.
If you want to build strong bones and muscles, you need to get enough from your diet and supplements.cheese or orange juice are fortified with vitamins D and E.Take your daily recommended amount of vitamins D and D.The minimum daily intake for older adults is 800 IU.Your doctor can perform a blood test on you to see if you are deficient in vitamins D and E.
Step 13: Talk to your doctor.
If you are having a hard time with rounded shoulders, make an appointment to see your general doctor.Your doctor may refer you to a neck and back specialist after conducting a full physical examination.Chronic back pain and migraines can be caused by rounded shoulders.