Do you find your neck and back aching, or feel pain or tingling in your arms or hands? Are these problems worsened by endless time on your computer or phone − head craned forward as you type and scan? Maybe you’ve wondered if your posture is correct.
Rounded shoulders are part of overall bad posture, and they can get worse if left untreated, affecting your entire body and wellbeing. Unfortunately they’re common in our tech-driven, sedentary modern lives.
As your neck bends forward and your shoulder blades wing out and your shoulders slump − other problems arise. Your elbows bend, your wrists twist forward, and your thumbs flex. Your back is also affected; extra pressure is put on your spine and trunk muscles, triggering muscle and joint pain and headache. Even your ability to breathe correctly can be reduced.
HOW CAN YOU TELL IF YOU HAVE ROUNDED SHOULDERS?
Ask someone to take some photos of you while standing naturally. Look at your posture from the side. If your earhole sits forward from your shoulder, that’s a yes. If your shoulders and spine at the middle of your back round forward, that’s a yes. If your knuckles face forward, that’s a yes too.
WHAT CAN YOU DO TO REVERSE THIS CONDITION?
There are a range of steps. If you have a sedentary job, ensure your workstation is set-up correctly. Use a lumbar support. Set the top of your monitor to sit at your eye line. Ensure your knees, hips, and elbows maintain a 90-degree angle. Remember, take regular breaks.
Stretching your chest muscles and strengthening your core may also help. There are many ways to do this so it’s best to get professional advice, but here’s a quick practice you can do any time. Stand straight. Pull your belly button slightly upward and back towards your spine. Hold for 10 seconds. Repeat three times.
We can advise you on a workstation set-up, help assess and correct rounded shoulders, and recommend stretches and strengthening exercises that are best for your body.
Adam's Back is a team of dedicated complimentary health professionals. Our aim is to support you in finding drug-free solutions for better health.