Treat round shoulders to reduce shoulder pain and take care of spinal health~~~

My disc issues are not severe, but since I have disc problems in both my neck and lower back, everyday life is always quite uncomfortable.

Fortunately, my workplace isn't a place of physical labor, and I can take enough rest during work, so the workload isn't too intense. Still, whenever I finish work and go home, I always feel exhausted like a sick chicken...

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If there is a disc issue, the posture tends to become misaligned (actually, poor posture contributed to the disc problem, right?). It becomes difficult to maintain a correct posture, leading to an even worse posture, which in turn causes the pelvis to tilt... both shoulders become uneven...

It's really hard to define the right amount of exercise because if you don't exercise, you lose muscle and become weak.

Exercising makes my stamina run out quickly, so it's hard...

I really don't know what to do; it seems like there's no clear answer.

I don't like static exercises and prefer running exercises even if I lack stamina. I've been playing table tennis for a long time despite not having much stamina, but I think I've reached my limit now... I get exhausted after just one or two games, and my whole body is in pain, so I took a six-month break from my beloved table tennis.

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After much 고민, I started Pilates. I want to build muscle, lose weight, and correct my posture~~ Anyway, I decided that my top priority is to reduce pain through posture correction, so I concluded that group lessons would be difficult given my current physical condition, and I made a big decision to start 1:1 lessons.

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Flexibility decreases due to already diminished muscles, and unused muscles scream out.

There are so many actions that I just can't do no matter how hard I try.

Wow, I'm paying a lot of money and being tortured? Every time I go to exercise, I drag myself there like a cow being led to slaughter, and after working out, I feel all weak and exhausted like a beaten dog ㅠ..ㅠ

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But I really think humans are creatures of adaptation.. The more times I do it, the less pain I feel when mimicking the movements during exercise. I also feel that the pain caused by the disc is gradually and subtly decreasing.

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Was the introduction too long?

Anyway, the most serious cause of my worsening neck disc and shoulder pain was actually due to round shoulder.

 

There are various symptoms caused by rounded shoulders, such as shoulder stiffness, numbness in the arms, and poor posture, which can lead to lower back pain or back pain.

 

When I was young, I often carried heavy bags and climbed uphill, which caused me to habitually lean my body forward. As I got older and used computers and smartphones more frequently, I didn't realize that I had developed a turtle neck and rounded shoulders due to the hunched posture.

A hunched posture where the back and shoulders are pulled inward not only looks unattractive but also puts a significant strain on the shoulder joints, which can lead to shoulder pain, and in severe cases, may result in impingement syndrome or rotator cuff tears.

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Round shoulder self-diagnosis

 

- When standing sideways and looking in the mirror, if the shoulders are protruding forward

 

- When the unconscious bending of the shoulders and waist persists and occurs repeatedly during activity

 

- When standing with relaxed arms, the palms are positioned behind the torso

 

- When lying on the floor or leaning against the wall and feeling that your shoulders do not touch and feel lifted

 

- When both arms are raised behind the head and the nape is held, if the elbows and shoulders are not in a straight line and the elbows are positioned forward of the ears

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To escape round shoulders, you need to relax and strengthen the trapezius muscle, which is a major influencing muscle.

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Introducing simple exercises to escape round shoulders.

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Rotate shoulders forward and backward – Place your hands on your shoulders and rotate your shoulders forward and backward. Be careful not to rotate too quickly or lean your body forward while doing so.

 

Cheering – When stretching your arms upward, exhale and tighten your abdominal muscles as if fixing your ribs, then lift.

 

Gathering the shoulder blades – Keep your upper body straight, extend both arms overhead, then lower your arms while pulling your elbows toward your sides, and hold the position for 10 seconds.

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Wall push-ups – Place both hands on the corner of the wall and slowly lower yourself, holding for 15 seconds.

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Please frequently perform these kinds of movements and do stretching often~~~

 

There are many exercise methods, but I believe that consistently engaging your core and maintaining a slight backward tilt of the head to keep your waist straight and upright is the most effective.

 

Always be aware of your posture when using the computer or looking at your smartphone, and be careful to avoid shoulder tension to maintain your health~~