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If you are here on this page, then you may be wondering how long does it take to fix rounded shoulders and have come here to find answers.
Right here in this article, I will be letting you in on how long it takes to fix rounded shoulders.
Posture is an example of how a person’s habits can affect their physical body. Conditions such as the text neck and rounded shoulders are some of the most common ways bad posture starts.
Any activity that causes the body to look down and forward for long periods of time can contribute to sagging shoulders.
These positions disrupt the normal function of the neck, back and shoulder muscles. It is these muscles that control how the body maintains its posture throughout the day.
What is Rounded Shoulder?
The term rounded shoulders is used to describe a shoulder position at rest that has been moved forward from the ideal alignment of the body. It is when the shoulder position at rest is in front of the midline of the torso.
Rounded shoulders, sometimes called “mom posture”, is one example of bad posture and can get worse if left untreated.
Rounded shoulders generally involve the scapula/shoulder being in a position of protraction which are lateral glide, anterior tilt, and internal rotation.
There are a few simple exercises that can help keep your shoulders in the right position and relieve the stress caused by slouching.
Everyday tasks that contribute to rounded shoulders involve:
- Using a smartphone or tablet
- Using a computer or laptop
- Sitting for long periods
- Driving a vehicle
- Repeatedly bending over
- Carrying heavy objects throughout the day
The risks of rounded shoulders include the negative impact they can have on health and appearance.
By inadvertently causing the body to lean forward over time, the muscles interpret this fallen position as the natural state of the body. This can be very harmful to the body if left untreated.
Increased stress on the shoulder joints can cause pain around the neck and upper back.
It is best to correct the rounded shoulders by adjusting the posture as soon as possible.
Muscles That Cause Rounded Shoulders
Before looking at “how long does it take to fix rounded shoulders?” Let us look at the muscles that cause this condition.
When you slouch or hunch continuously throughout the day, you upset the normal balance of muscle activity in your shoulders.
In rounded shoulders, there is an imbalance of tension between the muscles that push the shoulder blades forward and the muscles that push the shoulder blades back.
Consider it this way: there is a fierce battle between the muscles in the front and back of the shoulders (and the muscles in the front win!).
- Tight muscles and/or overactive
These muscles pull the shoulder blades forward. These muscles need to be stretched and released.
- Subclavian
- Pec major/minor
- Upper trapezoid
- Latissimus dorsi
- Serrato anterior
- Weak and/or inhibited muscles
The following muscles are not able to pull the shoulder blades into a neutral position. These muscles must be strengthened.
- Medium/low trapezius
- Rhomboids
How long does it take to fix rounded shoulders, continue reading to find out
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How Long Does It Take To Fix Rounded Shoulders
How long it will take to fix rounded shoulders is exclusively up to you. It can take months or years and it will be determined by you.
You may be wondering why it is so. Now here is why;
The spine is relatively flexible, it tends to change its curvature as we take different positions. If we hold this position a long time, the spine curvature will take up a new shape. If proper actions are not taken, the spine might take up that position permanently. It can also be congenital.
For the rounded shoulder, the case is muscle weakness (upper back) or possibly tightness (the chest muscle).
All your conditions can be easily corrected with exercises, maneuvers or equipment, they will not only fix your conditions but also promote good vertical posture.
Many people will suggest that you go to the gym but most (not all) gym trainers have knowledge of anatomy. They might not know what to give before or after training properly. So don’t risk it.
I will rather suggest you go to a physiotherapist. It is better that he is specialized in musculoskeletal or orthopedics. As you already know, experience is important.
How long does it take to fix rounded shoulders, continue reading to find out
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Conclusion
If you have rounded shoulders please go to a physiotherapist for treatment immediately.
However, the treatment or prevention of rounded shoulders does not end with exercises. Correct posture must be followed at all times to prevent the rounded shoulders from coming back.
Posture is a habit, and just as the body has been trained to have poor posture, it must be trained to maintain good posture throughout the day.
