How to correct round shoulders for girls

Round shoulders are the same as hunchbacks, which give people a very ugly posture. The formation of round shoulders is closely related to the usual sitting and sitting posture. We should pay attention to the correction of our movements and maintain good posture standards. The following editor will show you how to correct round shoulders.

How to correct round shoulders

Position 1: Squeeze the clavicle back

Deep training for back strength! Stand up straight, lower your abdomen, tuck in your chin, then push your clavicles back and hold for 5 seconds to release. Do 5 sets in total. Remember that when your shoulders are pushed back, your standing posture should not become your buttocks raised high or your belly bulging!

Posture 2: Flexion and extension

After lying down, open your hands and place them lightly on the ground, turn your head and feet over to relax the overly tight muscles and exercise your back. Stay for 5 seconds to release the pressure and switch sides. Do 10 sets in total.

Position 3: Lying with knees bent

After lying flat on your back, let your hands hang naturally on both sides, lift your feet up and back and straighten them forward alternately, alternate 5 times and rest for 10 seconds, and do 5 sets in total. What you need to pay attention to in this posture is that you must use the "back force" to firmly fix your upper body on the floor. You cannot let your head and upper body leave the floor because your feet are in the air.

Posture 4: Flex and stretch with the resistance band upwards

Grasp both sides of the resistance band with both hands and straighten up. You will feel your clavicle moving inward. Drag the resistance band outward to the limit, stay for 3 seconds and return to the starting point. Do 10 sets in total. It is not recommended to use a pure cotton towel for this posture, because the elasticity of pure cotton towels is limited and the latissimus dorsi cannot be exercised more deeply. Finally, I would like to remind everyone that round shoulders are the result of accumulation of small things, and improving them naturally requires long-term hard work! In addition to doing these exercises every day, you should also pay attention to whether your sitting and sitting postures are appropriate.

What are the effects of round shoulders?

1. Compressed blood vessels:

This can cause poor circulatory function, cold hands and feet, and in severe cases, cardiovascular and cerebrovascular diseases.

2. Nerve damage

You may experience numbness in your hands, which is caused by compression of the brachial plexus.

3. Compressed lymphatic system

The lymphatic system is the body's key defense system. Hunching makes our defense weaker.

4. Cervical vertebrae cause work pressure

Long-term desk work causes the head to lean forward too much. This should be one of the key causes of cervical vertebrae problems. According to research, every centimeter the head moves forward will increase the pressure on the cervical spine by about 9 kg.

How do round shoulders occur?

First, the phone is always in hand and the head is lowered for a long time every day. The cervical muscles are in a state of non-harmonious bearing, the cervical vertebrae are damaged, and the cervical nerves are compressed.

Second, people who work at a desk for a long time often maintain the same posture. The backpack is carried forward and the head is lowered and the back is slumped, and the sitting posture is bent. Coupled with the lack of exercise, over time, the pectoralis major muscles become weak and shortened, losing their elasticity, causing the shoulders to be squeezed inward and round shoulders to appear.

Third, the training of muscle groups is unbalanced. People only train the chest and forget about the back, ignoring the necessity of balanced muscle tension. The muscles contract and pull the entire shoulder inward and forward rotation.

Round shoulders are more common in groups

The survey found that the disease rate is higher among young people around 35 years old, especially those engaged in text work such as editors, journalists, part-time typists, office workers, etc. In addition, round shoulders and hunchbacks can also be seen in people who have no fitness knowledge. Many people, in order to train sexy pectoralis major muscles, blindly exercise their chest muscles, but ignore the training of the upper back muscles, which results in a round shoulder and hunchback body shape.