Shoulder Exercises To Correct Rounded Shoulders And Forward Head Posture

Shoulder Exercise To Correct Rounded Shoulders And Forward Head PosturePILATES MAT SHOULDER STRETCHES

Shoulder Exercises To Correct Rounded Shoulders And Forward Head Posture

Shoulder extension exercises are the best exercises to fix rounded shoulders

It is known that shoulder extension exercises can correct rounded shoulders and fix shoulder posture and forward head posture.

 

Shoulder extension is the movement of your arms from the sides of your body to the back.

 

 

#1 Shoulder Exercises Fix Rounded Shoulders Posture

 

95% of the population spend their time with hunched shoulders over a computer or their phones for the better part of the day, which is one of rounded shoulders causes. In March, we focus on shoulder exercises for forward head posture and rounded shoulders to correct bad posture. Shoulder extension exercises are the best posture corrector for rounded shoulder and forward head posture.

 

(Source: Spinal Quest)

 

Over time, long hours in a rounded shoulders or forward flexed shoulder position leads to a kyphotic posture, which brings about issues such as:

  • tight pectorals (chest muscles) and lengthened/weak upper back muscles and mid back muscles
  • rounded shoulders (“hunchback”, hunched shoulders, slouched shoulders, forward shoulder posture)
  • forward head posture (forward neck posture)

 

If left untreated, this bad shoulder posture of rounded shoulders and forward head may eventually become permanent leading to chronic neck and shoulder aches and pains due to long term tightness and stiffness of the neck and shoulder area.

 

Shoulder exercises fix rounded shoulders posture and comes in handy to help open up the tight chest muscles while strengthening the weaker muscles of the back.

 

#2 Shoulder Exercises Increase Mobility Of Shoulder Joints

 

Shoulder extension exercises increases the mobility and flexibility of the shoulder joint, which decreases the risk of shoulder or neck injuries, as well as stiffness on the back and shoulders. It is important to do shoulder stretches regularly to ensure the range of movement is not affected. Limited range of movement puts stress on the shoulder joint and may cause injuries easily. The same shoulder exercises to correct rounded shoulders can also increase the mobility of your shoulder joint.

 

#3 Shoulder Extension Exercises Toned Your Triceps & Lats

 

Besides helping to correct shoulder posture and reduce rounded shoulder posture, shoulder exercises also tone your triceps and latissimus dorsi muscles – say bye to bat-wings arms and bra bulge!

 

After knowing the benefits of shoulder exercises, let us look at the anatomy of the shoulder exercises. Understanding the anatomy of shoulder exercises and shoulder stretches help you to target the muscles better and have a more effective workout.

 

What muscles are involved in a Shoulder Extension?

 

 

The primary muscles used in a Shoulder Extension are: Latissimus Dorsi (Lats)Triceps, Lower Trapezius, Posterior Deltoids and Rhomboids.

 

To reduce the painful and uncomfortable symptoms of rounded shoulders and forward head posture, our aim is to strengthen the shoulder extensors listed above, and lengthen the front muscles such as the pecs and biceps.

 

SHOULDER EXERCISES (SHOULDER STRETCHES) TO FIX ROUNDED SHOULDERS AND REDUCE SHOULDERS PAIN 

 

A basic strengthening shoulder stretch you can do daily at home is a bilateral shoulder extension.

  • Replace pole with a towel or resistance band if needed
  • Sitting tall, squeeze the shoulder blades down and back as you reach your arms away from your body
  • Keep the ribs in line with the hips (no popping of the ribs)
  • Keep the shoulders gliding down away from the ears to keep tension off the neck

 

To further strengthen the shoulder extensors against gravity, try the superman. Superman is one of the most effective shoulder exercises to correct rounded shoulders.

  • Keep the core engaged to support your lower back throughout
  • Reach your fingers towards your toes as you lift your chest off the mat
  • Reach shoulders away from the ears and gently squeeze shoulder blades together as you lift
  • Eyes down towards the end of the mat to keep the neck in line with the spine

 

As you get stronger, progress to a reverse plank to challenge the strength of your posterior deltoids while opening up the chest:

 

 

  • Keep the core engaged to support your lower back throughout
  • Widen the distance between the collarbones as you lift the hips off the mat
  • Squeeze the back of the shoulders together as you lift
  • Keep butt and hamstrings engaged to distribute weight evenly throughout body

 

Simply take 5 mins a day to do the first 2 shoulder exercises / shoulder stretches daily (6-8 reps) to improve shoulder flexibility and strength in the shoulder extensors, and eventually build a better posture!

 

You may choose to add the third shoudler exercise if you have more time, or whenever you are comfortable to increase the difficulty of the shoulder exercise.

 

Here are some tips to ace this month’s shoulder extension flow in class:

 

  1. Widen space across collarbone during shoulder extension
  2. Chin away from the chest
  3. Gently squeeze shoulders down and back as you extend the shoulders

If you want to improve your rounded shoulders and forward head posture or tone up your triceps and lats, our Instructors can help you to accelerate your recovery and performance by using Pilates Reformer machines.

Give us a call/whatsapp us to book your next Pilates Reformer Flow Class! See you soon!

Find out about the Flow Challenge and how you can get FREE CLASSES every month!

 

 WHATSAPP US NOW TO BOOK YOUR PILATES CLASS!

 

 

PRACTISE PILATES MAT SHOULDER EXERCISES AT HOME!

STRETCH DAILY WITH OUR MAT PILATES SHOULDER EXERCISES PART 1

 

 

Do each of the shoulder exercises 8 – 10 times for each side. It will take you 5 – 8 minutes. You should do it on the floor with the support of a Yoga/Pilates mat or a soft towel on a carpeted floor. These shoulder exercises should not be performed on the bed! You can do these shoulder exercises first thing in the morning to increase flexibility of your shoulder joint or at the end of the day to stretch out those tired muscles.

 

If you want to improve your rounded shoulders and forward head posture or tone up your triceps and lats, our Instructors can help you to accelerate your recovery and performance by using Pilates Reformer machines.

 

Give us a call/whatsapp us to book your next Pilates Reformer Flow Class! See you soon!

Find out about the Flow Challenge and how you can get FREE CLASSES every month!

 WHATSAPP US NOW TO BOOK YOUR PILATES CLASS!

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