Tag: back pain

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How to fix rounded shoulders

how to fix rounded shoulders

Rounded shoulders are a common problem nowadays that affect a lot of people. In fact, if you’re reading this, there’s a very good chance that you have rounded shoulders.

Today we´ll learn how to fix rounded shoulders through stretching and exercise. It’ll take time to fix your shoulders, don´t expect to correct them just in a couple of sessions.

What causes rounded shoulders?

Rounded shoulders are typically caused by: 
  1. Poor posture habits like looking at computers at work or at school, or looking down at smartphones and computer tablets. Any activity that causes the body to look down and forward for long periods of time can contribute to slumped shoulders. Over time this postural adaptation causes the muscles and fascia to get shorter in the front of the chest. This continuous bad posture results in muscular imbalances between the muscles that pull the shoulders forward and the muscles that pull the shoulders backward. When we slouch, the shoulders roll forward and the neck follows suit, craning ahead of our bodies. This shortens the muscles of the chest and weakens the scapular (upper back) muscles, setting the stage for a hunchback appearance.
  2. Sleep posture can leave you achy if you’re not properly positioned. If you’re a side sleeper, use a pillow that keeps your spine aligned by supporting your head so that your neck isn’t held at an awkward angle. Also, when you lie on your side, your top knee drops, pulling down on your back, so place a pillow between your knees to stay aligned.
  3. Focusing too much on certain exercises: the most popular exercise in the weight room is the bench press. Those whose workouts focus on the bench press at the expense of other muscle groups are susceptible to having rounded shoulders due to the overdevelopment of the pectorals and the anterior (front) deltoids, muscle groups that when they contract can pull the shoulders forward. while neglecting the upper back.
Besides presenting an unhealthy appearance, there are many serious medical conditions that can result from having rounded shoulders. In the short-term, round shoulders cause chronic tension on the infraspinatus and teres minor, making these muscles more susceptible to injury. Another characteristic of round shoulders is decreased mobility in the shoulders, increasing the risk of shoulder impingement and even dislocations. In the long-term misalignment of the cervical spine increases the risk of osteoporosis and disk degeneration (cervical osteoarthritis).
Stretch the muscles that are tight and to strengthen those that are weak will help correct rounded shoulders.

Test to determine if you have Rounded shoulders

  1. Stand up in normal posture in front of a mirror.
  2. Keep your arms relaxed by your side.

If your  palms are facing backward  it may indicate that you have a tight chest and a weak upper back.

how to fix rounded shoulders

If this is the case, and you  have rounded shoulders, then you need to stretch tight muscles:

  • Pec major/minor
  • Subclavius
  • Subscapularis
  • Latissimus dorsi
  • Teres major
  • Upper trapezius
  • Serratus anterior
and you need to strengthen weak muscles because they are not pulling the shoulder back into a neutral position:
 
  • Mid/lower trapezius
  • Rhomboids
  • Posterior deltoid
  • Rotator cuff

Here´s what we´re going to do to fix your rounded shoulders:

It is important that we first release tight muscles to enable the shoulders to be re-positioned correctly.

Stretching

Aim to practice these stretches for 30-60 seconds:

If you have completed all of the above exercises, your shoulders should be feeling much more flexible. Now, you need to strengthen the muscles to keep your shoulders in the correct posture.

Perform 3 sets of 12-15 repetitions of each exercise. Rest one minute between sets.

Now that you know the formula for how to fix rounded shoulders, remember that it can take time to correct them. Just as rounding them didn’t happen overnight, it will likely take some time to correct them.

Any questions? Leave me a comment down below.

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My lower back routine

Sitting for long periods can definitely cause lower back pain or worsen an existing back problem. Does your back hurt? Do you know what I mean? Sitting is a static posture that increases stress in the back, shoulders, arms, and legs, and in particular, can add large amounts of pressure to the back muscles and spinal discs.

I have an old injury and over the years I´ve been trying and adjusting exercises to relief my back pain. This is an easy and quick back pain routine relief that never fails. It takes 5 minutes and you need no equipment.

I do this routine almost every day, some days twice, after two or three hours in front of the screen. I bet most of you sit for longer than I do, so I´m sure this routine will help you if performed regularly. Taking a little time during the day to stretch and relax has an extra benefit: your productivity will increase when you feel your body free of stress. Think about it this way, you take a break when you finish a task to do the next even better. Read more about movement and productivity on Forbes, these guys really care about productivity, right? Take your lower back seriously and start stretching, often. Remember that stretches should never be forced or cause any pain. Click on exercise´s name to watch the video. Also, how to perform each exercise is just below the image. Here´s a screenshot. Lower back routine

Get the full note, free, HERE.

To get the most out of it, I recommend you to create an Evernote account, in case you haven´t done it yet.

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Contralateral limb raise

This exercise is one of the best ways to target your back, particularly the muscles that help to stabilize your spine.

Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other. Keep your head aligned with your spine.

Exhale and slowly stretch one arm and one leg out and lift them off of the floor. Keep your leg straight and your toes reaching to the wall behind you. Keep both hip bones and pubic bone in contact with the mat. Avoiding any rotation in your leg or pelvis. Keep your arm straight and try not to rotate your arm or shoulder. Your head and torso should not move, avoiding any arching in your back. Hold this position briefly. Return to your starting position.

Inhale and return to the starting position.

Repeat and switch sides.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

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Lying biceps curl with resistance band

Good morning, beautiful people!

Excellent biceps exercise for beginners and back injured people. Most of the times, beginners assist their biceps on standing curls, swinging, arching their back, etc. Bad news, it´s ineffective and depending on the weight, even dangerous. If we suffer a back injury, sometimes we can´t hold too much weight or any weight at all. This is not a reason for skipping our arm workout.

Anchor your resistance band at the bottom of the door and lay back on your back with your knees bent. Move far enough away from the door so that the band is beginning to stretch.

Exhale and slowly bend your elbows bringing the hands toward your shoulders. Do not allow your back to arch or your elbows to move forward.

Inhale. Straighten your elbows and lower the hands back to your start position. Repeat.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

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Reverse Table Pose

After a long day studying, driving, or in front of the computer, you need to try this one.

It´s a yoga posture that provides a deep stretch to the upper body, including your shoulders, chest, abdomen, and spine. This pose will build strength throughout all the core muscles and the muscles surrounding the spine. It also improves balance and posture. Additionally, it will strengthen the wrists, arms, glutes, legs, and back. It also restores balance after sports and activities that require forward motion, such as swimming, biking, or playing tennis.

Begin by sitting on the floor with your legs extended in front of you and your arms resting at your sides. Bend your knees and place your feet flat on the floor.

Place your hands behind your hips, shoulder-width apart. Press your palms flat, and turn your fingertips inward.

Inhale and press with your hands and feet. Straighten your elbows, and lift your hips and chest up toward the ceiling. Try to bring your chest, torso, and knees into one straight line, parallel to the floor.

Keep your legs active and firm, but do not squeeze your glutes.

If you are comfortable here, then gently drop your head back so the crown of your head faces the floor. Gaze gently at the wall behind you. Breathe softly.

Namaste :)

 


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Knees to the chest and roll

This is an excellent exercise to massage and treat with care our lower back.

Pull the knees up towards the chest and stretch the hips and lower back. The lumbar spinal area is pressed into the floor. Roll up and down and from side to side upon the lower back. This loosens into the hip joint and massages and stimulates the lower back.

The hardness and firmness of the floor are important and should be used to press into stiff, tight areas. The back may crunch and snap :)
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Supermans Level 3

Supermans Level 3 will burn our lower back. Again, no equipment is required.

Lay face down on a mat, with your arms extended.

Exhale and contract your lower back and glutes, lifting your chest and legs up off the ground. Keep your hands and arms straight throughout the exercise.

Hold a few seconds. Inhale, back to initial position and repeat.

There are some other variations and yoga poses but luckily they are not called “supermans”.

All of them are safe and effective when it comes to building strength in our lower back. There is life beyond deadlift!


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Supermans Level 2

Supermans Level 2 is another easy exercise for our lower back. No equipment is required.

Lay face down on a mat, with your arms extended.

Exhale and lift your chest up off the ground using your back muscles. Keep your hands and arms straight throughout the exercise.

Hold this position a few seconds. Inhale and back to initial position. Repeat, chasing perfection :)


Do you want to watch more exercise videos? Subscribe to my YouTube channel.