Rounded shoulders are one of the biggest culprits for bad posture.
One possible cause could be an imbalance in strength between your internal and external rotators. First, let’s focus on the internal rotators since these muscles tend to be the ones that are out of balance.
Internal rotation refers to the rounding in your shoulders that can make you look like a hunchback. The muscles responsible for this movement are your pectorals (chest) and latissimus dorsi (back). Both of these muscles are large and are usually stronger than some of the smaller muscles responsible for keeping your shoulders in the proper position.
Dr. Rush’s technical explanation for science nerds:
“Long durations of internal rotation force the shoulder blade into a poor position and can alter the shoulder girdle’s movement patterns, which in turn can alter our scapular humeral rhythm.”
In plain English for the rest of us:
To start finding better posture, you can stretch these large muscles to improve their mobility. If you hang out in that bad posture all the time, you can significantly alter the way your shoulder joint functions. This can lead to shoulder pain and other issues over time.
Watch the video above for some simple stretches using a tool everyone has: a wall! You can do these stretches at home, in the office or the gym.
If you are having shoulder pain, make an appointment for a consultation today. We can develop a specialized care plan just for you to improve your shoulder strength, balance and mobility.