From self-diagnosis for rounded shoulders to stretching and exercise tips! Health and manual therapy tips.

Have you ever looked at your shoulders in the mirror and felt like they were hunched forward?
This is what is commonly called round shoulder.

 

Round shoulders are not just a problem that makes your posture look hunched over.

As time passes, the neck gradually falls forward, leading to turtle neck and round shoulders.
It can even cause shoulder or neck pain.

Neck pain can lead to headaches.

 

That's why we need to do self-diagnosis early,
If necessary, it is recommended to manage it through stretching and corrective exercises.

 

 

 

What are round shoulders?

Round shoulders are a condition where the shoulders are rolled forward.
It is mainly caused by lifestyle habits such as long hours of computer or smartphone use and incorrect exercise posture.

 

It is a common symptom for modern people who sit, work, and study.

 

 

How to Self-Diagnose Round Shoulders at Home

 

Round shoulders can be easily identified with just a mirror and a wall.

 

- Check in front of a mirror

Try standing naturally, as usual, with no strength in your body.

 

- Check the direction of the back of your hand

When you place your arms at your sides, the backs of your hands should face your sides.
If the back of your hand is facing forward or your palm is facing back, you may have round shoulders.

 

- Check by leaning against the wall

When you put your back of your head, shoulders, buttocks, and heels against the wall,
If your shoulders don't touch the wall or are uncomfortable, you likely have rounded shoulders.

 

 

Round Shoulder Stretch: How to Do It at Home

 

The key to correcting round shoulders is to straighten the rounded shoulders and loosen the tense front muscles.

 

1. Wall chest stretch

Stand next to a wall, bend your arms at 90 degrees and place them against the wall.
Rotate your torso in the opposite direction to stretch the front of your chest.

 

 

 

2. Foam Roller Chest Opener

Lie on your back with the foam roller on the floor, vertically aligned with your spine.
Open your chest by spreading your arms out to the sides and breathe deeply.

 

 

3. Band Full Apart

Hold the band with both hands and stretch it forward,
Pull the band with your arms outstretched as if pulling your shoulder blades together.

 

 

Round Shoulder Exercises and Lifestyle Correction

 

• - Adjust the monitor to eye level
• 
  - Look at your smartphone without bending down.
• 
  - Get up and stretch every 30 minutes

 

When round shoulder treatment and manual therapy are needed

 

If the pain is severe or it is difficult to correct it on your own, receiving manual therapy at a hospital is also a good option.

 

Of course, it helps to do back/chest exercises regularly.

Consistent management is most important

 

Check your posture with self-diagnosis,
If you stretch your muscles regularly, you can regain healthy shoulders.

The most important thing is to start now.

 

 

Read more related articles!

- If your shoulders are rolled inwards, do this often to straighten them out.

- Self-diagnosis of turtle neck syndrome