Uneven shoulders
What it usually means, what is likely tight and weak, and a routine that helps. Also called one shoulder higher than the other, shoulder height difference.
In short
One shoulder sits higher at rest. Often a tight upper trap and levator on the high side, with a weak lower trap.
Why it matters
One shoulder riding higher usually means the muscles on that side stay switched on. Over time it is linked with neck and upper back tension on the high side.
Usually tight
- · Upper trapezius (high side)
- · Levator scapulae (high side)
Usually weak
- · Lower trapezius (high side)
- · Serratus anterior
Other things that can cause it
- · Carrying a bag or child on one side
- · Spine curve (scoliosis)
- · Leg length difference
A corrective routine for uneven 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.
Trigger point
Static stretch
Strengthen
Everyday habit
Switch the shoulder you carry bags on, and check your desk: a mouse too far out lifts that shoulder all day.
How long it takes
Often eases in 3 to 6 weeks of daily work, with steady work. Re-check every 2 to 4 weeks.
How Kentro checks it
It shows up in the stand tall, facing part of the scan: face the camera, feet hip width, arms relaxed at your sides. Kentro measures each side separately, so you see which side it is and 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 uneven shoulders and the rest of your posture and movement, then builds your routine.
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