For a modern person, postural disorders – a fairly common occurrence. This is not surprising: the time we spend at computers or smartphones, not watching our posture, affects the condition of our muscles and spine. One of the consequences of such negative changes is rounded shoulders.
When the back muscles are weakened, the pectoral muscles overstress and pull the shoulders forward, resulting in what is known as a stoop in the shoulders. Luckily, according to trainer Meg Plotsky, there are simple exercises you can do throughout the day to straighten slouched shoulders.
Hooped shoulders and poor posture: backfires
In addition to making bad posture look unattractive, ignoring proper posture while sitting and walking can cause a host of physical discomforts, which include:
- weakness and atrophy of certain muscles;
- persistent headaches;
- fatigue due to impaired blood flow;
- ; back pain;
- pinched nerves;
- breathing disorders.
To prevent or eliminate the appearance of stoop in the shoulders, it is necessary to learn how to relax overstressed muscles and strengthen weakened ones. To do this, try the exercises below.
To prevent or eliminate the appearance of stoop in the shoulders, it is necessary to learn how to relax overstressed muscles and strengthen weakened ones.
Exercises to straighten slouched shoulders
It is not difficult to perform the exercises below, the main thing – do not forget about the regularity! Also estet-portal.com recommends trying
exercises for perfect posture- Stretch with belt
- Hold a belt, jump rope, or similar object. Stand up straight, take the strap in both hands and straighten them at shoulder height (palms facing down).
Spread your arms slightly wider than your shoulders and inhale as you lift the belt above your head. As you exhale, bend your arms so that your elbows are approximately at shoulder level, while bringing your shoulder blades together.
The belt must be behind the head. Inhale and again raise straight arms up; exhale and straighten your arms in front of you at shoulder level. Repeat 3 –5 times.
- Hands behind back
- Stand or sit up straight with your shoulder blades down. Get both hands behind your back and grab your right elbow with your left hand, and your left elbow – right.
Three arguments that will make you straighten your back right now! If you can't grab your elbows, try grabbing your forearms or wrists. Raise the chest and lower the shoulder blades down, as if pressing them into the spine. Take 3–5 deep breaths, switch hands and repeat the exercise.
- Scapular contraction
- This movement strengthens the muscles that hold the shoulder blades in the correct position. Execution: Sit up straight and bring both shoulder blades together, as if trying to hold a pencil between them.
Swimming with back problems: advantages and disadvantages? Hold your shoulder blades in this position for 10 seconds. Repeat 10 times. Try to do the exercise 3–4 times a day.
- Massage of chest muscles
- This procedure will relieve tension from the muscles of the chest. Action: Take a tennis ball and place it between your shoulder and collarbone. Rest your body against the corner of the wall, gently pushing the ball into the wall, thus massaging the muscles.
If a sore point is found during the massage, continue to press on it (but not too hard) until the pain disappears.
- "Disclosure" chest
- This exercise is good to perform in the morning or before going to bed to straighten your back, "open" your back. chest and relax the pectoral muscles.
Three Exercises to Unlock a Pinched Sciatic Nerve! Execution: Lie on your back with your feet flat on the floor and your knees bent. Spread your arms to the sides with your palms up so that your body resembles the letter T.
For maximum relaxation, place a rolled up towel (along the length of your spine). If you are using a towel, make sure your buttocks and head are on the roll. Do this stretch for 10 minutes a day.
- "Angels" on the wall
- This exercise helps to strengthen the muscles responsible for maintaining the correct position of the shoulders. Therefore, if you have stooped shoulders, do this exercise several times a day: stand with your back pressed against the wall, arms outstretched to the sides.
Then, bend your elbows and rotate them so that the back of your hand touches the wall just above your elbows.
Treating a Pinched Nerve: The Sooner the Better! Slowly raise your hands up, put them behind your head, trying not to tear off the back of your hand and elbows from the wall. Slowly raise and lower your arms 10 times as if drawing an angel in the snow.
Hooped (or rounded) shoulders – a fairly common
in our time, which is not only unaesthetic, but can also lead to pain. To avoid such troubles, estet-portal.com recommends doing the simple exercises described above daily.