Is “improve posture” on your to-do list?
These tips can help.
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We live in an era when its never been easier to have bad posture.
Photo:Lumina Images/Getty Images
Rounded shoulders can be reversed with a little time, patience, stretching, and postural reset.
What Causes Rounded Shoulders?
Many of these imbalances are due to poor posture, work-related tasks, and rigorous sports training or exercise.
More students and office workers are presenting clinically with a forward head and rounded shoulders.
This problem, Smith says, grew exponentially during the COVID-19 pandemic as people worked or learned from home.
We saw record-high cases of neck and shoulder pain from peopleworking from homein less-than-ideal makeshift offices, she explains.
The amount of sitting thats occurringis detrimental to our spinal health.
Keep Your Head Up
For starters, Smith has one simple piece of advice: Look up.
“This requires a multi-faceted approach, including not only stretching and strengthening but retraining the brain.”
confirm that your seat is upright (just like your posture should be!)
Your headrest should reach the height of your head.
“But the brain is amazing and can be retrained to rest in the more efficient ‘normal’ position.
The more you do it, the easier it will feel.”
That serves as a reminder to correct the shoulder blades and resume working, holding that more efficient position.
Do 2 sets of 30 with a 3- to 5-second hold.
“Eventually you will find yourself sitting in this neutral posture without having to think about it.”
Engage Your Shoulder Blade Muscles (Often!)
Middleton shares her two favorite ways to activate the shoulder blades and offset rounded shoulders.
Slowly step through the doorway until you feel a comfortable pull across the front of the chest.
Hold for 10-15 seconds, repeating 10 times.
you might do both arms simultaneously, or one arm at a time.
Your core is not just your abs.
Its any muscle between your shoulders and knees, she explains.
You may become more prone to rounded shoulders.
Your monitor/unit should be an arms length away, with your elbows bent at about a 90-degree angle.
To prevent or reverse rounded shoulders even further, Smith recommends incorporating some movement in your work area.
This can be standing while working, or using an exercise ball, she says.
Exercise balls force your hips and shoulders into a better position, and theyre fun to sit on.
Or do theseupper-back and neck stretchesthroughout the day to loosen up and relieve tension.
If rounded shoulders are a concern, Smith recommends sleeping on a contoured pillow that promotes healthy neck curvature.
Here’s how tochoose the right pillow for you.
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