Look at the average statistician walking around an average industrial country, և you will notice one thing.
Their shoulders are rounded inwards.
Look at yourself right now, reading these words, you will probably notice something.
Yours: shoulders are rounded inwards.
Older children, teenagers, adults, athletes, power athletes, grandmothers, mothers, fathers, students, baristas, almost everyone. It is rare to see someone with neutral shoulders. shoulders that sit in their sockets as nature intended, not rolled և rounded inward with a constant internal rotation.
The problem of rounding your shoulders
First, let’s look at why round shoulders are bad.
The first principles tell us that what is internal և natural to the structure of our skeleton is ideal: optimal. Our natural state is to relax in a rounded shoulder position. It should be neutral shoulders, shoulders that sit in their sockets, not rotating outside or inside. Shoulders that just? are:. Young children tend to have these stable, neutral shoulder positions, mainly because they are closer to their natural state, less altered by the lining and design of modern society.
But let’s be more specific about the problems that arise from rounded shoulders.
- Helps to tilt your head forward, which puts a lot of stress on you neck : Disrupts your breathing և Reduces the strength of your lungs.
- He also begins to push the rest of your body forward. consequently, the hunchback, which is so common among people who are too young to have a business.
- When the shoulders are constantly rounded, the hamstring tends to compress the bony bridge that runs from your clavicle to your shoulders, especially if you lift from the head or squeeze. This can cause pain, wear and tear և degeneration.
- It’s unattractive. This may seem like a no-brainer, but it’s important. Aesthetics in many ways represents utility, the egg և the function.
To understand what rounded shoulders do to your shoulder function, try stretching your shoulder blades completely (rolling your shoulders as far forward as possible, spreading your shoulder blades). Now try to raise your arms directly over your head as you squeeze the top of the head or device into a dead hanging brace. You can not do it comfortably. Your shoulders are out of place. Do the opposite. Pull back, bring your shoulder blades back, then raise your arms from above. It should be much easier. That is how the shoulders should work.
What causes rounded shoulders?
Excessive use of laptop և computer
Sitting և typing և intense focus on the screen within a few inches և in front of us created sagging shoulders, stretched shoulders, unstable shoulder joints և strong legs. It gets worse when you lean on your elbows or forearms to work, because then you turn the rounded position of the shoulders into a relaxed position, the “baseline” expected by your body.
Too much time on the phone
Pick up your phone and look at it. How did you do that? Did you hold it at eye level with the shoulders rotating on the outside, or did you hold it at the level of the abdomen և looking down with the inside rotating / rounded shoulders? Now do it 6 or 8 hours a day.
You may find that one shoulder is more problematic than the other. It rotates more than the other, it hurts more during training, it hardens when you wake up. In my experience, this is almost always due to the phone spending too much time using one hand on the other.
Lack of sadness և spirit
This is going to be controversial, but in my experience it is true. Extreme sadness, melancholy, lack of direction և depression all make you ‘look down’ ադառնալ return to a rounded shoulder position. And it goes in two directions. Being in that consistently rounded shoulder position helps to look down, prevents you from seeing the beauty, looking up and forward, moving towards your goal. You look down եք you are going to go down,, literally, փոխ figuratively.
They support each other in a vicious circle.
Pushing too much, pushing is not enough
People, especially fitness enthusiasts, tend to focus mainly on push-ups, push-ups, bench presses, and top-down push-ups. The ones you can see in the mirror. The ones you can hit with a few quick pushes whenever you want. They ignore stretching exercises – pull-ups, weight-bearing, all-inclusive conversions. Pushing exercises are easy to do anywhere, they are effective, but they also tighten the legs well, promoting a rounded shoulder position without sufficient balance of pulling exercises.
Lack of frequent movement
Most people have stiff shoulders. They are locked in position. They do not move or study their natural range of motion.
The fact that the “locked” position is an internally rotating position that takes place in front of a computer or smartphone does not help, but the biggest is immobility. If you keep your shoulders in their range of motion throughout the day, it would not matter if you spend hours at the computer. You will run away from it. It is stagnation, not necessarily position.
Combine the push / pull ratio with the above computer և overuse of the phone և you will get the recipe for forever rounded shoulders.
How to straighten rounded shoulders
Consciously pull your shoulders back
Set a reminder to check your shoulder position every hour. Do you round? Pull your shoulders back. Stay on it, it will eventually become unconscious. Now this does not mean that you have to adjust too much in the other direction. The ideal shovel plane is about 30 degrees to your waist. It is “neutral”. Not flat, not pulled back, of course, not rounded forward.
The dead are hanging
You need something that you can hold in your head, such as a branch or a pole. Get the bar, relax և let the tension develop slowly, gradually, for about three seconds. Relax in the hanging. This will stretch almost everything that interacts with the shoulder girdle – the lattice, the pelvis, the biceps և deltas, while opening up the space through which the connective tissues of your shoulder pass. Extend your arms a little wider than your shoulders when you are comfortable enough to stretch.
If you feel tightness in your chest, it indicates a bad habit of squeezing the breasts and rounding the shoulders. This means that you really have to hang out. Hang on to the bar for at least 5 minutes a day, dividing it into manageable pieces. Better than 5 minutes: can help more.
It pulls more than it pushes
While push-ups and push-ups can be a form of strength training, they also tend to push your shoulders inward if you do not balance them with pull-ups. In my book you have to do twice as many repetitions as you push. If you do bench presses for 30 total repetitions, do 60 total lines. If you do 20 sit-ups, try doing 40 pull-ups or body weight series. Keep that ratio as close to 2: 1 as possible. Balance should occur during the day, not during training.
Use a standing workplace
A standing workstation forces you to stand up. When standing, you are less likely to lean forward, lean on the table, rest your elbows, and roll your shoulders inward.
You can also adjust the height of most of the upright workstations so that the computer is close to eye level so that you do not have to look down all day.
Frequent breaks from computer և device use
Part of breaking the stiffness of a rounded shoulder is not doing what is biased toward that shoulder position. At some level, if you use a computer or device, your shoulders will be in an awkward position by default. It is very difficult to avoid it, no matter how many times you remind yourself to keep your shoulders to yourself.
Just stop using the devices so much և If you have to use them, take frequent breaks.
Keep the phone at eye level
This is a simple correction that requires practice. It looks very easy պահել to hold the phone from the waist down and look down:. You may feel a little stupid holding the phone at eye level, but do it as it will prevent your shoulder from rolling inward. If this prevents you from using your phone very often, fine and good.
Frequent movement with high shoulder activity
Throw balls for your dog or play with your child. Throw stones in the lakes. Practice spear throwing. Bend your arms as Chinese grandmothers walk in the local park early in the morning. Just move your body, especially your shoulders in the full range of motion.
Get tips from kids. Kids will run around by helicopter for no reason other than having fun. It is certainly not “effective”. Or maybe it is?
Do shoulder dislocation every day
Take breaks to do the shoulder is displaced using a flexible ribbon, broom, rope, ribbon, soothing pet snake or even a dog collar. Grasp both ends with straight, locked hands. Starting at your hips, bring the ribbon (or whatever you use) to your head until you reach your thighs on the other side while keeping your arms straight. At this point you can go back the way you came և repeat. It can be awkward or “close”. Just avoid the pain no matter what you do.
If all this sounds like a lot, it really’s not. Many of these tips help support and encourage each other to strengthen their rounded shoulders. Do some and others become much easier.
Let me know what you think below. If you have any other suggestions or corrections that worked for you, add them in the comments section. Be careful, everyone.
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