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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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Foam Rolling

We´re going to learn how to foam rolling. I love my foam roller so much, I´m even worried! Maybe I skip a training session or miss a yoga session, but I always find ten minutes to catch up with my foam roller.

As each exercise has its own instructions, but there are main guidelines and usual mistakes common to all of them, I think it´s easier to read separately. Once you know the “basic rules”, it gets boring read them over and over again, right? Anyway, if you need a reminder or thinking on new followers, I´ll add a link to this post for everyone´s safety.

  1. WARNING! Most important: Do NOT use the foam roller on your lower back. Never. You may get injured. And that´s the opposite you want. Rolling your lower back will cause your spinal muscles to contract to protect your spine. To release your lower back, we roll the muscles that connect to it, glutes, hip flexors, and so on.
  2. Time: Ideally, you should spend 20 seconds or so on each tender spot while managing how much pressure you apply. When using a foam roller you should apply enough pressure so that you feel some tension released, either with constant pressure or by making small movements back and forth. A mild amount of discomfort is expected but you shouldn’t be in pain.
  3. Pressure: Apply enough pressure so that you feel some tension released, either with constant pressure or by making small movements back and forth. A mild amount of discomfort is expected but you shouldn’t be in pain. On painful or inflamed areas, it’s often best to roll just a few inches away first and then use large, sweeping motions to cover the entire area.
  4. Speed: Do not roll too quickly; slow and concentrated movements. If you roll too fast, your muscles won’t have time to adapt and you’re not going to get relief.
  5. Bad posture: If you use an improper form or bad posture while doing this, it could exacerbate existing postural deviations and cause injury. This is why we give specific instructions for each exercise!

Are you ready to foam rolling?

Neck Relief

Upper Back Relief

Lats Relief

Quads Relief

Hamstrings Relief

Adductor Relief

Calves Relief

Shin Relief

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Guest post: A good posture at MiddleMe

Good morning, dears :)

It´s finally here! A good posture at MiddleMe!!!

This time, we´ll focus on the muscles that help us to keep a good posture while typing, or more generally sitting behind a desk. I think any blogger need these exercises every now and then. Take a look at the guest post, and also, take the opportunity to meet Kally and discover her amazing blog. There you´ll find solutions for any problem at your workplace: relationships (bosses, co-workers, clients), how to manage your time… all you need to improve your professional life is one click away, follow her!

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Guest post at MiddleMe: Exercise at the workplace

Good morning, wonderful bloggers :D

Kally at MiddleMe has invited me to contribute to her blog. I follow MiddleMe since the first week I started blogging. Kally is a miracle woman, she fixes and finds solutions for every detail at the workplace. So, you can imagine how honored I feel since she asked me for some routines any of you can do at the workplace.

So, click on this link, and enjoy MiddleMe as much as I do :)