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This is a very common problem in the increasingly sedentary culture in which we live; and it can actually be amplified by incorrect weight training practices. On the most basic level, what happens is that your chest muscles become too tight and your back muscles become too stretched, thus your shoulders are pulled inward by your tightened chest muscles...
...One major cause of this is too much sitting in a hunched over position, like right now as you sit, (or stand) slouched and hovering over your laptop, desktop or mobile device. As you can imagine, this position activates the chest muscles and stretches out the back muscles. This becomes a problem when you do this consistently for long periods of time. The problem because exaggerated by doing a disproportionate number of weight lifting exercises that involve pushing muscles (i.e. chest, triceps, shoulder) compared to exercises that involved the pulling muscles (i.e. back, biceps, rear deltoids).
The fix?
- Stretch your chest and the other pulling muscles (see "shoulder dislocates" link, and also look at the "chest stretches" link)
- Do more pulling exercises (see "Weight Lifting" link below for general weight training info; the site also has an exercise database)
- Take frequent breaks (e.g. every 15-20 minutes) when sitting down for long periods of time and do a little stretching if possible; otherwise, just walk around or stand up for at least a few seconds. This may seem useless, but due to the components of the Law of Repetitive Motion, adhering to this advice will greatly reduce the negative impacts of extended periods of slouching by decreasing the amount of time you are in a bad postural position
- Stop slouching over so much! What are you, the Hunchback of Notre Dame?! ;-P
- See a qualified physical therapist, or similar type of doctor
Wiki User
∙ 8y ago
Wiki User
∙ 13y agoThe best way to fix round shoulders, which is a problem i had as well is to do more back workouts then chest workouts. Lower back workouts help a bit more, but working your higher back helps to. Also Abdominal workouts help to, because your abdominals work with your back muscles to keep your posture looking good. Squats are a good way to work your abdominals and your lower back muscles.
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Correct!
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How do you do exercises while economizing time?
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What can swimmers wear to prevent shoulder injury?
I don't know that you can wear anything. I am a swimmer and i have tendinitis and bursitis in both of my shoulders. When i swim i can sometimes feel my shoulders "grinding" or "popping". You can do some shoulder exercises to work your shoulders and help to prevent the injury. You can work your back muscles. That would help a lot.
