When you want to straighten your tense shoulders, 'this move' is the best.

First, let's check if you have rounded shoulders. It's simple. If your shoulders do not touch the ground and are lifted when lying down, you should suspect rounded shoulders. When standing upright, if your palms face slightly backward relative to your torso, it may indicate shoulder rounding. If, when raising both arms behind your head to hold the back of your neck, your elbows are in front of your ears, it could mean that rounded shoulders have already developed.

 

If you have rounded shoulders, you need to correct them. If left untreated, poor posture and pain will continue to worsen. When the shoulders are pulled forward, it causes excessive use of the neck muscles, leading to excessive tension in the neck and shoulder muscles, causing the trapezius muscle to become stiff and tense, resulting in shoulder pain. In severe cases, it can even cause headaches. The pectoral muscles, including the subclavius, and the anterior shoulder muscles contract, causing the shoulders to become more rounded forward. The posterior shoulder muscles become slack and weakened. As the balance of shoulder muscles is disrupted, there is a clicking sound when moving the arms, and eventually, pain can occur just by raising the arms. Strengthening the posterior deltoid, the infraspinatus, and the teres minor, which connect the shoulder blade and arm, can improve shoulder joint stability and help correct rounded shoulders.

▶Action=

 

Stand upright with good posture and face forward. Imagine holding eggs in both hands and grip lightly. Keep your elbows bent at 90 degrees and close to your sides. Be careful not to raise your shoulders, and then spread your lower forearms outward about 60 degrees. At this time, the upper forearms should be fixed to the torso. You should feel the muscles behind your armpits engage when you spread your arms. Pause briefly, then return to the starting position. To increase the intensity, you can wear a loop band on your arms or hold an elastic band in your hands while performing the movement.

Number of exercises and rest time=

Recommend 3 sets of 15 repetitions, starting with spreading the forearms and returning to the original position.

Posture to be careful of=

 

The elbows should be pressed closely to the sides. Be careful not to let them move backward. They should not be separated from the torso. Keep the shoulders down to prevent them from rising, and maintain tension under the armpits throughout the movement to prevent the shoulder blades from moving.