When people are sitting or standing, sometimes one shoulder is in a more anterior or higher position than the other. This is due to a postural alteration called “forward shoulders”.<\/p>\n
This phenomenon causes people to sometimes feel back pain or feel hunched over because several muscles of the body are altered, which are:<\/p>\n
Pectoralis minor, pectoralis major, trapezius, rhomboid, levator scapulae, serratus anterior, short portion of the biceps and coracobrachialis.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
What causes shoulders forward?<\/h2>\n<\/div>The position that causes shoulders forward can be caused by a muscle imbalance, where there is permanent contraction or shortening of the chest muscles, either the pectoralis major or pectoralis minor. These, in combination with other muscle imbalances, contribute to the forward shoulders.<\/p>\n<\/div>
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Leaning forward for prolonged periods of time, either at the desk, in front of the computer or while looking at a book or cell phone.<\/p>\n<\/div><\/li>
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Sitting in seats or at tables that are too low for your height (for example, eating or working at a coffee table).<\/p>\n<\/div><\/li>
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Result of poor biomechanics in the pelvic and lumbar spine.<\/p>\n<\/div><\/li>
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Bifocal glasses and other visual health disorders often cause the skull to tilt backward and the chin to stretch forward. This results in a bent and hunched position of the upper body.<\/p>\n<\/div><\/li>
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Overdeveloped breasts. Whether natural or artificial (augmentation mammoplasty), they favor this postural pattern.<\/p>\n<\/div><\/li>
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Non-uniform training or poor training technique in some sports disciplines (boxing, weightlifting, swimming, cycling, among others). The front muscle group of the upper body is strengthened more and the muscles of the upper back are left aside. This results in the muscular imbalance that gives rise to this biomechanical alteration.<\/p>\n<\/div><\/li>
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This postural abnormality is often seen in the elderly and is generally believed to be a normal sign of aging. However, by no means is it, forward shoulders is not a normal and inevitable sign of aging, since it can be reversed even in old age.<\/p>\n<\/div><\/li><\/ul><\/div><\/div><\/div><\/div>
Exercises and recommendations<\/h2>\n<\/div><\/div><\/div>Correcting the physical posture will reduce the pain, so a series of recommendations can be followed to improve our health:<\/p>\n<\/div><\/div><\/div>
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Maintain a conscious, ergonomically correct, upright sitting position at the desk.<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Change position when working, standing for short periods of time.<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Doing seated back stretches can also be beneficial.<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Training focused on improving the strength of the upper body muscles, especially the shoulder and upper back area.<\/p>\n<\/div><\/li>
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Specific stretching for the front muscles of the chest and arms to avoid shortening.<\/p>\n<\/div><\/li><\/ul><\/div><\/div>
![](\"https:\/\/neuroft.com\/wp-content\/uploads\/csm_015_mala_postura_012_bc390e7089.jpg\" "\\"csm_015_mala_postura_012_bc390e7089\\"")
<\/span><\/div><\/div><\/div><\/div><\/div>The help of a specialist such as a physical therapist can always change any condition, as they will know what recommendations to follow to improve the quality of life, reducing pain. In the case of a fallen shoulder, physical therapists can apply therapies and exercise routines that will help with the problem.<\/p>\n<\/div>
The position that causes shoulders forward can be caused by a muscle imbalance, where there is permanent contraction or shortening of the chest muscles, either the pectoralis major or pectoralis minor. These, in combination with other muscle imbalances, contribute to the forward shoulders.<\/p>\n<\/div>
- <\/i><\/span>\n
Leaning forward for prolonged periods of time, either at the desk, in front of the computer or while looking at a book or cell phone.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nSitting in seats or at tables that are too low for your height (for example, eating or working at a coffee table).<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nResult of poor biomechanics in the pelvic and lumbar spine.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nBifocal glasses and other visual health disorders often cause the skull to tilt backward and the chin to stretch forward. This results in a bent and hunched position of the upper body.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nOverdeveloped breasts. Whether natural or artificial (augmentation mammoplasty), they favor this postural pattern.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nNon-uniform training or poor training technique in some sports disciplines (boxing, weightlifting, swimming, cycling, among others). The front muscle group of the upper body is strengthened more and the muscles of the upper back are left aside. This results in the muscular imbalance that gives rise to this biomechanical alteration.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nThis postural abnormality is often seen in the elderly and is generally believed to be a normal sign of aging. However, by no means is it, forward shoulders is not a normal and inevitable sign of aging, since it can be reversed even in old age.<\/p>\n<\/div><\/li><\/ul><\/div><\/div><\/div><\/div>
Exercises and recommendations<\/h2>\n<\/div><\/div><\/div>
Correcting the physical posture will reduce the pain, so a series of recommendations can be followed to improve our health:<\/p>\n<\/div><\/div><\/div>
- <\/i><\/span>\n
Maintain a conscious, ergonomically correct, upright sitting position at the desk.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nChange position when working, standing for short periods of time.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nDoing seated back stretches can also be beneficial.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nTraining focused on improving the strength of the upper body muscles, especially the shoulder and upper back area.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nSpecific stretching for the front muscles of the chest and arms to avoid shortening.<\/p>\n<\/div><\/li><\/ul><\/div><\/div>
<\/span><\/div><\/div><\/div><\/div><\/div>The help of a specialist such as a physical therapist can always change any condition, as they will know what recommendations to follow to improve the quality of life, reducing pain. In the case of a fallen shoulder, physical therapists can apply therapies and exercise routines that will help with the problem.<\/p>\n<\/div>
- <\/i><\/span>
- <\/i><\/span>