Rounded Shoulders
Let's talk about the complexities of rounded shoulders and how modern lifestyles contribute to postural deviations, chronic dysfunction, and potential long-term issues. I geek out on strategies and stretches to help correct rounded shoulders so we all can feel better.
Understanding Rounded Shoulders
Internally rotated or rounded shoulders refer to a postural deviation in which the shoulders are positioned forward and inward, causing the upper back to round excessively. This common postural issue is often seen in individuals who spend prolonged hours sitting at desks, working on computers, or engaging in activities that promote forward head posture—everything we do every day, all day, in modern life.
Postural Effects
When the shoulders are unnaturally rounded, several postural changes occur throughout the body:
Upper Back Kyphosis: Excessive rounding of the upper back leads to increased thoracic (upper back) kyphosis, where the thoracic spine curves forward excessively. This can compress the front of the vertebrae and stretch the posterior spinal muscles.
Forward Head Posture: Rounded shoulders are often accompanied by a forward head posture, where the head juts forward relative to the shoulders. This places additional strain on the neck muscles and can contribute to headaches, neck pain, and cervical spine issues.
Weakness in Back Muscles: Due to chronic rounding, the muscles of the upper back, including the rhomboids, middle and lower trapezius, and posterior deltoids, become lengthened and weakened. Conversely, the chest muscles (pectoralis major and minor) become tight and overactive.
Breathing Restrictions: Rounded shoulders can restrict proper expansion of the ribcage during breathing, leading to shallow breathing patterns and reduced oxygen intake.
Modern Life and Postural Dysfunction
Modern lifestyles heavily contribute to developing rounded shoulders and postural deviations, especially in the upper back and shoulders. Here's how:
Prolonged Sitting: Jobs that involve long hours of sitting, whether at desks or while driving, encourage slouching and forward head posture. This sustained position places continuous stress on the upper back and shoulders, leading to muscle imbalances and postural changes.
Screen Time: Increased screen time, whether on computers, tablets, or smartphones, encourages forward head posture and rounded shoulders as individuals lean forward to view screens. This habit reinforces poor postural patterns over time.
Lack of Physical Activity: Sedentary lifestyles with minimal physical activity and inadequate exercise for the back and shoulder muscles contribute to muscle weakness and imbalances, exacerbating postural deviations.
Improper Ergonomics: Poorly designed workstations, improper chair height, or improper placement of computer screens can promote slouching and rounded shoulders during work hours.
Importance of Correcting Rounded Shoulders
Addressing rounded shoulders is crucial for improving posture, preventing long-term musculoskeletal issues, and improving overall well-being. Here are some reasons why correcting rounded shoulders is essential:
Pain Reduction: Correcting postural imbalances reduces strain on muscles and joints, alleviating chronic neck, shoulder, and upper back pain commonly associated with rounded shoulders.
Improved Breathing: Proper posture allows for optimal expansion of the ribcage during breathing, supporting better lung function and oxygenation.
Enhanced Mobility: Addressing muscle imbalances and postural deviations improves joint mobility, range of motion, and overall movement efficiency.
Prevention of Degenerative Changes: Over time, chronic postural dysfunction can contribute to degenerative changes in the spine, such as osteoarthritis or disc degeneration. Correcting posture helps mitigate these risks.
Addressing rounded shoulders With Massage Therapy:
Targeting rounded shoulders with soft tissue manipulation involves a holistic approach focusing on specific muscle groups. The aim is to release tension and restore proper alignment by lengthening inappropriately shortened muscles and shortening inappropriately lengthened muscles by allowing them space to retract. Breaking up adhesions and thickened tissue to help the body move back into a stacked, aligned container. Here are some techniques and strategies I use in my practice:
Muscle Release: Focus on releasing tight and overactive muscles that contribute to rounded shoulders, such as the chest (pectoral muscles), front of shoulders (anterior deltoids), and upper back (rhomboids, middle trapezius). Techniques like deep tissue massage, myofascial release, and trigger point therapy can be effective.
Stretching: Incorporate stretching techniques during the massage session to lengthen shortened muscles and improve flexibility. Stretching the chest, shoulders, and upper back muscles can help restore a more balanced posture.
Postural Correction: Gentle manipulation and mobilization of the shoulder joints can improve range of motion and alignment.
Trigger Point Therapy: Identify and target trigger points in muscles associated with rounded shoulders to release muscle tension and promote relaxation. Common trigger points include those in the pectoral muscles and upper back muscles.
Education and Home Care: Provide clients with education on posture awareness, ergonomic adjustments, and exercises/stretches they can perform at home to complement the effects of massage therapy. Encourage regular movement breaks and strengthening exercises for the upper back muscles to support improved posture.
Full-Body Approach: Addressing rounded shoulders may also involve working on other areas of the body, such as the neck, arms, and even lower back, to address overall muscle imbalances and postural deviations.
Regular Sessions: Consistent massage therapy sessions combined with active participation in posture correction exercises and habits can improve shoulder posture and reduce discomfort.
By combining these techniques and empowering you with self-care strategies, massage therapy can play a significant role in helping you improve your posture, alleviate discomfort associated with rounded shoulders, and promote overall musculoskeletal health.
Long-Term Effects of Postural Deviations and Chronic Dysfunction
Failure to address postural deviations and chronic dysfunction can lead to several long-term musculoskeletal issues and functional limitations:
Chronic Neck and Shoulder Pain: Unresolved rounded shoulders and poor posture can contribute to ongoing neck, shoulder, and upper back pain, leading to decreased quality of life and work productivity.
Thoracic Outlet Syndrome: Chronic compression of nerves and blood vessels in the thoracic outlet region due to rounded shoulders and muscle imbalances can result in thoracic outlet syndrome, characterized by pain, numbness, and weakness in the arms and hands.
Rotator Cuff Injuries: Muscle imbalances and poor shoulder mechanics associated with rounded shoulders increase the risk of rotator cuff injuries, such as tears or impingements, particularly during overhead activities.
Degenerative Changes: Continued postural dysfunction and asymmetrical loading of the spine can accelerate degenerative changes such as osteoarthritis, disc degeneration, and facet joint dysfunction in the cervical and thoracic spine.
Breathing and Digestive Issues: Severe postural deviations can compromise respiratory mechanics, leading to breathing difficulties and decreased lung capacity. Additionally, poor posture may impact digestive function due to reduced abdominal space and altered intra-abdominal pressure.
Conclusion
Rounded shoulders and postural deviations in the upper back are common issues made more severe by modern lifestyles characterized by prolonged sitting, screen time, and sedentary behaviors. Correcting this issue through postural awareness, targeted exercises, stretching, ergonomic adjustments, massage therapy, and long-term lifestyle changes is essential.
Addressing muscle imbalances, improving thoracic (upper back) mobility, and promoting proper posture can potentially alleviate immediate pain and discomfort and prevent long-term musculoskeletal issues, functional limitations, and degenerative changes associated with chronic postural dysfunction.
Contact me today to see if I can help!
