Omg, rounded shoulders

[Seeress]

Somebody took a video of me today and it was...bad. My head looks like it's sitting on a horizontal stick. What can I do?! I'm wondering if this is chiropractor worthy or fixable or God forbid not fixable! Fellow rounded shoulders, did you sort it?

Alexander Technique.

Try pilates which will strengthen your core and also improve posture. Also look at yoga as the stretching will be good for you too. Think about how you sit, use your phone and be conscious to sit upright and do shoulder rolls.

I’ve got this and it’s painful only shoulder exercises help a bit.

I hated Alexander technique! It hurt because my crappy back wouldn’t go where it was supposed to.

I just concentrate on pulling my shoulders back and practicing my posture. I often forget but I think I have improved it a bit over a few years.

I saw my physio for this. Exercises made a huge difference but it took 3-4 months to fully correct. Then I got lazy over the last couple of years and have spent the pandemic at a desk in my own house, not needing to walk anywhere and I’m back to square on 🤦‍♀️

Do you remember what the exercises were @Totallydefeated ?

They were a combo of things as I had highly muscles all the way up from my hips. The ones targeting the neck and shoulder posture involved chin tucks while lying on the floor, movement of arms up and down, twists and also lying along a foam roller.

I've had rounded shoulders for years too. Every time I see a photo of myself I go through a phase of doing lots of stretches, and stuff, and then I forget and end up slumped over my laptop and am right back to square one.

One thing that I've found helps, weirdly is to make sure I am photographed much more often.

I'm a bit of a lost cause though, I think. If you have any ideas, I'm all ears.

My chiropractor did a great job crunching my back to straight again. It was so sore afterwards that ive not been back to correct my neck yet

@littlegiant I didn't know they could do that. I might try that.

Squats, bench press and deadlifting is great for improving back and shoulder posture because you have to adopt the correct stance and it strengthens all your muscles right from your core, so you hold and carry everything better.

Have a Google of Alexander Technique ,there will be exercises on line that you can copy .

@ComtesseDeSpair

Squats, bench press and deadlifting is great for improving back and shoulder posture because you have to adopt the correct stance and it strengthens all your muscles right from your core, so you hold and carry everything better.

I second this. Get shown how to do it all properly by a decent personal trainer though.

Chiropractor can help. i had problems with that and it went as far as being due to a pelvic tilt and unactivated glutes. The chiro did help.

I read that Mr Motivator suggested imagining you are trying to hold an orange between your shoulder blades. Then try squeezing the orange till juice runs out! Do it a few times a day.

Ooh I like the orange exercise! Going to do that.

I like the orange exercise too! I think I'll try a combo of these suggestions re exercise plus the chiropractor

What are your thoughts on those braces you can buy to make you sit properly?

Adult ballet lessons! There are lots on line.

@Seeress

What are your thoughts on those braces you can buy to make you sit properly?

I think wearing a brace might actually weaken the muscles, as the brace would be doing all the work. It might be a good reminder to sit/stand up straight but probably best not to wear for a prolonged period.

I get some amazing crunches and clicks when I lie on my foam roller (lengthways, head to pelvis). Sadly they have reduced lately but that’s because my posture has improved! Lying that way also gives amazing opening stretches across the front of the shoulders and your spine is raised off the floor and gravity can draw your arms and elbows back to the floor. Lush!

Thanks @80sMum that makes a lot of sense

@Terrazzo what is this foam roller that you speak of? I need one now, you've made it sound amazing!

Ha. It’s a cylinder of solid foam. Very generic piece of gym/physio equipment. Deffo get one!! I is mine every day - stretches in front of the telly, barre class, Pilates, kids use it for playing 😄

I've just got one! Did you just look up what exercises and stretches to do on YouTube? I've decided that this is the answer and the foam roller will transform my neck from alligator to swan!

Is this like “dowagers hump” ?