This article is a translation of the following Japanese article:
Original: 巻き肩の原因と自宅でできる改善ストレッチ｜肩こり・猫背への対策も徹底解説
“Even if I correct my posture, my shoulders still move forward…”
“My shoulders tend to get stiff and my back looks rounded”
If you have these problems, there is a high possibility that you have rolled shoulders.
Rolled shoulders are not just a cosmetic problem, but can also cause stiff shoulders, stiff necks, and headaches, and if left untreated, they can greatly affect daily activities and fatigue.
In this article,
- What is the condition of rolled shoulders?
- Main causes of rolled shoulders
- Effects of rolled shoulders on the body
- Effective self-care (stretching & exercise) that you can do at home
- Points to be aware of in your lifestyle
in a simple and easy-to-understand manner.
Author: “Wrapped shoulders aren’t just for looks”. They can lead to physical fatigue and discomfort, so I don’t want you to ignore them🌿.”
What is a rolled shoulder? Let’s understand the condition first
Rolled shoulders are
a posture in which the shoulders are rounded forward and the chest appears to be contracted.
The normal shoulder position is
- The acromion (shoulder protrusion) is slightly behind the ear
but when the shoulders are rolled, - Shoulders move forward
- The chest shrinks and the back becomes round
- Your neck will come forward, making it easy to have a straight neck.
This will result in a posture like this.
If this condition becomes chronic, it can easily lead to deterioration of your overall posture, such as stiff shoulders, stiff neck, or stooped back.
Author: “Even if you think your shoulders are rounded, it’s surprisingly hard to notice.”
Main causes of rolled shoulders
① Stooping posture when working on smartphones or PCs
In modern life, we spend a lot of time looking at smartphones and computer screens.
- Neck moves forward
- It is easy to maintain a posture in which the shoulders are rounded inward.
This slouching posture contributes to rounded shoulders.
② Stiffness of chest muscles (pectoralis major)
When your chest muscles are tight and contracted, your shoulders tend to be pulled forward.
When the pectoralis major muscle contracts, the shoulders tend to internally rotate, resulting in rolled shoulders.
③ Muscle weakness around the back and shoulder blades
If the muscles that support the shoulders and back (trapezius, rhomboids, latissimus dorsi, etc.) are weak,
the shoulders tend to fall forward, leading to the development of rolled shoulders.
Decrease in muscle strength is a major factor that weakens the ability to maintain posture.
Author: “Strengthening your back isn’t just for looks, it’s also important to protect your posture.”
④ Insufficient exercise, same posture for a long time
A lack of exercise or a lifestyle of staying in the same position for long periods of time can reduce the flexibility and muscle strength of your shoulders and back, making you more likely to develop rolled shoulders.
Effects of rolled shoulders on the body
Chronic rolled shoulders can lead to the following complaints:
- Stiff shoulders/stiff neck
- Headache/dizziness
- Hunch back/straight neck
- Breathing becomes shallow
- Uncomfortable feeling/limited range of motion around the shoulder joint
Wrapped shoulders often affect not only your posture but also the comfort of your daily life.
Author: “The body moves in tandem. That’s why it’s important to look at the balance of the whole body, not just the shoulders.”
You can do it at home! Stretching and exercises to improve rolled shoulders
The following is self-care that you can do anytime and anywhere.
Continuing to do this every day will help improve your posture.
① Chest stretch (loosen the pectoral muscles)
- Stand on the corner of a wall or in a door frame
- Bend your elbows to 90 degrees and place them on the wall
- Open your chest slowly
- Hold for 20-30 seconds
- Same on the other side
When your chest opens, your shoulders will naturally fall back more easily.
*Do not hold your breath and breathe slowly.
Author: “If you feel like your chest is shrinking, just doing it when you notice it will make a difference.”
② Shoulder blade pull-down exercise
- Slowly shrug your shoulders
- Lower slowly
- Move your shoulder blades toward your spine
- Hold for 5 seconds
- Return slowly
- 10 reps x 2 sets
By moving around your shoulder blades, you can stimulate your back muscles.
This movement is effective because rolled shoulders tend to restrict the movement of the shoulder blades.
③ Stretching to be conscious of your back (also to improve hunched back)
- Put your hands behind your head
- Slowly pull your elbows back
- Put your chest out slightly to stretch your entire back
- Hold for 10-15 seconds
- Repeat 5 times
Stretching your entire back will help improve the posture of your rolled shoulders.
Author: “It’s easier to continue “slowly and little by little” than to stretch deeply and greatly.”
④ Posture reset (easy and effective)
- Stand up straight
- Tuck your chin slightly
- Pull your shoulders back slightly
- Align your shoulders so that they slide sideways
This can be applied not only when standing but also when sitting.
Points to be aware of in life
Be careful of the following lifestyle habits as they can easily lead to the development of rolled shoulders:
✔ Looking down at your smartphone/PC
✔ Spending a long time in the same position
✔ Not conscious of slouching
✔ Few opportunities to exercise
If you just consciously change these things, your posture will greatly improve.
Author: “Wrapped shoulders are a posture that can be created. Therefore, it can be changed with awareness and habits.”
How to choose auxiliary goods (posture support products)
It can be used as an aid to improve rolled shoulders.
- Posture support cushion
- Auxiliary belt to support back and chest
- Exercise band
These are most effective when used as “auxiliaries” (support).
Be careful not to force it too tight.
Summary｜Wrapped shoulders are “postures that change by stacking”
Wrapped shoulders
✔ Stooping posture (smartphone/PC)
✔ Stiffness of chest muscles
✔ Weakness of back and shoulder blades
✔ Habits of lifestyle
etc. occur in a complex manner.
However, most things can be improved with daily self-care habits + changes in consciousness.
Author: “Being conscious little by little” is the easiest way to continue.Let’s start together today🌿”
