Rounded shoulders
What it usually means, what is likely tight and weak, and a routine that helps. Also called shoulders roll forward, hunched upper back.
In short
The shoulders sit forward of the hips, with a rounded upper back.
Why it matters
Rounded shoulders shorten the chest and stretch the upper back. Overhead moves, breathing and the neck all feel it.
Usually tight
- · Pectoralis major and minor
- · Latissimus dorsi
Usually weak
- · Middle and lower trapezius
- · Rhomboids
- · Rotator cuff
Other things that can cause it
- · Desk posture
- · Lots of pressing without pulling
A corrective routine for rounded shoulders
Done in this order: calm what is tight, lengthen it, then strengthen what should be doing more. Daily for 3 to 6 weeks is a good start.
Myofascial release
Trigger point
Static stretch
Dynamic stretch
Strengthen
Everyday habit
Every hour, squeeze the shoulder blades back and down for 5 slow breaths.
How long it takes
Often improves in 4 to 8 weeks, with steady work. Re-check every 2 to 4 weeks.
How Kentro checks it
It shows up in the stand tall, side on part of the scan: turn your right side to the camera, arms relaxed at your sides. Kentro measures it and shows whether it is improving between scans.
When to see a professional
See a doctor or physical therapist if you have pain that is sharp, getting worse or lasts more than a couple of weeks, numbness, tingling or weakness, pain after a fall or injury, or pain at night. This guide is general education for healthy adults, not a diagnosis or treatment plan.
Do you have it? Find out free.
Prop your phone against a wall. Kentro checks rounded shoulders and the rest of your posture and movement, then builds your routine.
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