Posted on July 21, 2016 by Kate Halsall
We saw last week that slouching, long distance car driving or sitting at a desk working on a computer for the majority of the day, can cause forward head position. It won’t surprise you to know then that if you do any of these things, it’s not just forward head posture that you need to worry about. So posture advice part 2 highlights Forward Shoulder Posture.
What is Forward Shoulder Posture?
Your shoulders are rolled forward or rounded, changing the arm position and shape of your upper back.
Why is it bad for you?
- You’re likely to also have Forward Head Posture
- The arms will also roll forward – which could restrict your range of motion
- It can constrict the heart and lungs – which could lead to problems with blood being pumped round the body, oxygen getting in to the lungs and with digestion
- You may develop an exaggerated curve of your upper back (Kyphosis) – which could lead to back ache, stiffness and could ultimately affect your vertebrae.
But It Feels Normal – I Don’t Even Notice I’m Doing It!
That’s simply because your body has adapted to being in that position. Muscles have shortened or lengthened because you have repeated the same bad posture again and again over time. Just because it feels normal, doesn’t make it right!
How Can I Tell If I Have This Posture?
One way to tell if you’ve got rounded shoulders is to stand in front of a mirror and let your arms hang naturally by your sides. If one or both arms naturally fall in front of your body and rest on your thighs, your shoulders are likely to be rolled forward.
How Can I Fix It?
You’ll have heard the saying “Shoulders Back Chest Out” – it’s not made up! It’s how we define an example of good posture. Your shoulders should be back and down, your chest lifted and your back straight – try it – bet it feels weird! Try this exercise to help get those muscles to remember how they should be working:
- Shoulder Blade Pinch – Keep your shoulders down, squeeze your shoulder blades together, as though you were trying to hold a pencil between them. Hold for about 10 seconds, and repeat 2 or 3 times a day
I hope this helps – at the very least you now know how to identify whether you have forward shoulder posture.