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Rounded Shoulders

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Rounded shoulders, or "mom posture," is a postural issue in which the shoulders rest in a forward-sloping position. This common problem can be caused by lifestyle habits, muscle imbalances, and stress, and can lead to various physical symptoms if left untreated. 

Causes

  • Poor posture: Spending long hours sitting at a computer, hunching over a phone, or driving can cause the chest muscles to shorten and tighten. This results in the muscles in the upper back becoming weak and overstretched, pulling the shoulders forward.
  • Muscle imbalances: In addition to weak upper back muscles (like the rhomboids and lower trapezius), tight pectoral (chest) muscles contribute to the forward rounding.
  • Physical activity: Overdeveloping the chest muscles while neglecting back muscles through weight training or sports like cycling can cause an imbalance.
  • Stress: Persistent psychological stress can cause physical changes like muscle tension and rounded shoulders as part of the body's "fight or flight" response.
  • Genetics: In some cases, inherited traits can impact bone structure and connective tissue, influencing a person's natural posture. 



 

How to fix rounded shoulders

Correcting rounded shoulders involves stretching tight muscles, strengthening weak ones, and retraining your posture. Consistency is key, with improvements typically seen in weeks or months. 

Stretches for tight muscles

  • Doorway stretch: Stand in a doorway and place your forearms on the frame with your elbows bent at 90 degrees. Step forward until you feel a comfortable stretch across your chest.
  • Handclasp stretch: Clasp your hands behind your back and gently pull your shoulders back and down while opening your chest. Hold for 30 seconds.
  • Lateral neck flexion: Gently tilt your head to the side, pulling your ear toward your shoulder to stretch the side of your neck. 

Exercises for weak muscles

  • Wall slides: Stand with your back against a wall, then slide your arms up and down the wall in a "W" formation, keeping your back and arms in contact with the surface.
  • Band pull-aparts: While holding a resistance band with both hands, extend your arms forward. Keeping your elbows straight, pull your hands apart while squeezing your shoulder blades together.
  • Scapular retractions: While sitting or standing straight, squeeze your shoulder blades together as if holding a pencil between them. Hold for 10 seconds.
  • Chin tucks: Sit tall and pull your head backward, tucking your chin in to stretch the back of your neck. Hold for a few seconds. 

Habit-building and lifestyle changes

  • Ergonomics: Adjust your workstation so your computer monitor is at eye level to prevent you from slouching or craning your neck forward.
  • Movement breaks: Take frequent breaks from prolonged sitting to stand up, walk, and stretch.
  • Body awareness: Practice checking your posture throughout the day. Roll your shoulders back and down to find a relaxed, aligned position. You can also use phone reminders to cue you to check your posture.
  • Professional help: For persistent pain or severe cases, a physical therapist or chiropractor can create a personalized treatment plan. 

 

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