How to Fix Rounded Shoulders?

Round shoulders, also known as hunchbacks, are a common poor body posture among many people. It refers to tilting the shoulders forward and downward, causing a curved shape for the entire upper body. This posture is usually caused by maintaining poor posture for a long time, such as by sitting for long periods, looking down at your phone or computer, etc.

Round shoulders can cause muscle tension in the neck and shoulders, causing pain and discomfort. It can also increase pressure on the cervical and shoulder joints, which may lead to arthritis. Thus, it’s important to fix rounded shoulders before they deteriorate.

How to fix rounded shoulders? This article will discuss the reasons, diagnostic measures, and methods for improving rounded shoulders. Read ahead to learn more!

What Causes Rounded Shoulders?

Shoulder rounded forward, or kyphosis, is the direct reason. Here are the specific reasons:

1. Muscle Imbalance

Muscle imbalances are a major reason for rounded shoulders. Due to prolonged periods of sitting in a poor position, some muscles tense while others weaken.

When you move forward in a slouching position, the chest muscles tighten while the back muscles weaken. This imbalance causes rounded shoulders, and your cervical spine will bear greater pressure. How to fix rounded shoulders in this kind of situation? You can improve this imbalance by sitting properly.

2. Lifestyle Habits

Some lifestyle habits also contribute to painful, poor posture. These include prolonged inactivity, freestyle swimming, bike riding, book reading with your shoulder rounded forward, gardening, and knitting. Ultimately, your body will develop these habits by maintaining a posture that suits these activities.

The neck and upper back move forward awkwardly, causing pain and stiffness. However, you can correct rounded shoulders by inculcating lifestyle changes.

3. Back Injury

People with back injuries and diseases like kyphosis, scoliosis, and osteoporosis are also prone to rounded shoulders.

Trauma and injuries in the spine and neck can lead to severe deformities in the shoulders and spinal cord. Moreover, back injuries can also cause people to unconsciously change their posture to alleviate pain. This may lead to the formation of rounded shoulders.

4. Growth and Development

The body undergoes significant changes during periods of growth and development. When a child grows, the bones lengthen and muscles develop at different rates, causing imbalances when not properly managed.

If a child sits in front of the TV or has bad posture on a sofa all day, the period of growth will eventually affect their posture. Similarly, when someone indulges in activities that involve staying in a similar position, they strain their muscles.

There are many exercises for rounded shoulders that children can do during this period to prevent such imbalances.

How to Diagnose Rounded Shoulders?

Many patients question, “How to fix rounded shoulders?” It is a proper disease that requires a diagnosis and treatment from professionals.

Doctors diagnose rounded shoulders in various ways. First, they perform a physical examination, examining your posture for any deformities. Then, they assess your range of motion and strength.

For posture assessment, patients are asked to stand straight against a wall. Patients with rounded shoulders will have difficulty making complete contact with their shoulder blades against the wall.

Another physical examination test is the bend test. The patient is asked to stand straight and bend forward to touch their toes with their fingers while keeping their back straight. They likely have rounded shoulders if they cannot touch their toes.

In order to test the range of motion, the patients will be asked to move their shoulders all the way up to their backs. Moreover, the strength testing will involve the following tests:

• Shoulder External Rotation Test
• Scapular Retraction Test
• Shoulder Abduction Test

How to Fix Rounded Shoulders?

Knowing how to fix rounded shoulders is determined by the correct methods. Follow these detailed instructions to help ease your back and shoulder pain:

1. Improve Sitting Posture

Fixing rounded shoulders starts by modifying your sitting behavior to improve posture over time. Straighten your back, loosen your shoulders, and be mindful of these practices every time you sit.

Keep your feet flat on the floor and your knees at a straight angle. Choose a suitable chair that promotes correct spinal alignment and supports your lumbar region to ease your lower back.

Use a spine or shoulder support belt if you cannot sit straight for a long time in an incorrect posture.

2. Improve Standing Posture

Apart from your sitting posture, the way you stand also matters. Your standing posture must ensure that your body weight is equally distributed on both feet. Steer clear of locking your knees and maintain your shoulders back.

Imagine a rope drawing you upward from the top of your head so that you walk straight whenever you think of it.

3. Strengthen the Back Muscles

Regularly engage in back-muscle exercises such as push-ups and rowing to enhance the strength of the back muscles. Focus on strengthening the trapezius and rhombus muscles during exercise, as hunchback puts the greatest pressure on these areas.

4. Build Chest Muscles

Building your chest muscles helps to balance muscle development. It includes push-ups and chest presses in your program to guarantee a balanced workout between your back and chest.

If your chest muscles are strong, you will not have to worry about the rounded shoulders as much. Also, for further help, you can use a shoulder brace for posture.

5. Use Ergonomic Chairs

Purchase an ergonomic chair that supports your lower back and promotes proper spinal posture. To customize your sitting posture, search for changeable elements such as lumbar support, armrests, and seat height. Comfortable chairs are an investment, and don't worry about the hassle of finding the right one.

6. Sleep on a Contoured Pillow

Using a pillow that supports the curve of the neck can relieve pressure on the neck. Ensure that the pillow is not too high or too low, and maintain natural alignment of the neck and spine.

Moreover, sleeping with a contoured pillow can help ease the nighttime strain on your upper back and neck muscles. If you work long hours in the office, you can also place a back pillow while sitting.

7. Improve Daily Habits

Change regular routines and think about maintaining the right posture consciously. When using computers or phones, avoid slouching or leaning forward too much. To prevent muscular tiredness, take frequent breaks to stretch and modify posture.

8. Use Double Shoulder Braces

Shoulder braces or posture correctors can offer extra support and remind you to maintain perfect posture. For those who frequently experience shoulder pain or discomfort, using double shoulder braces can provide additional comfort and help alleviate the pain.

For example, Fivali double shoulder brace offers comfort and support while softly pulling your shoulders back into alignment. It can help correct poor posture and prevent unconscious hunchbacks.

How to fix rounded shoulders? Correcting your rounded shoulders and poor posture with a few exercises and lifestyle changes is easy, as described above. Although it seems like quite a task at first, you will eventually get used to it once you develop certain routines in your life.

Fivali is your go-to shop for double-shoulder braces for any body part that hurts. If you have rounded shoulders, go for shoulder braces. Visit our website to check out the most suitable shoulder braces for fixing or preventing rounded shoulders!