Improving rounded shoulders in your clients
by Lesley Powell
“I am looking for some advice- I have a client coming in with upper cross syndrome due to large breasts and poor posture. Can you talk about what exercises would be beneficial for this client?” Teacher
When trying to improve alignment, you need to observe what is tight and weak. Put yourself into the posture of your client. What joints/body parts feel shorten in space and muscle length? What muscles did you stop using in that posture?
Depending on your client;
- Stretching tight muscles can help the client get to the muscles needed to work.
- Strengthening the weak muscles can help release the tight muscles.
Upper Cross Syndrome is a client with a forward head and round shoulders.
Stretch
- Pec-major and minor. This could be pulling the shoulders forward
- Upper trapezius- Lifting the scapula up
- Levator Scapulae-Lifting the scapula up
- Sternocleidomastoid- Locking the head on the neck
- Scalenes- Pulling the head forward and rounding the back
- Subscapularis- affecting the shouder blades in having round shoulders
- Lats- Short, tight Lats could be rounding the back and bringing the scapula in downward rotation
- Mobility of the spine in all planes especially extension
- Work on mobility of the scapula such as arm circles
Strengthen
- strengthen back extensors of the neck & back
- MIddle & lower traps- helps with shoulder stability and placement
- Anterior serraus- helps with shoulder stability and placement
- Rhomboid- helps with shoulder stability and placement
- Rotator cuff- helps with shoulder stability and placement
- How are legs affecting posture
- Strengthen core especially in relationship to neutral spine and extension
View Lesley Powell's profile
Alexander Technique. Lengthen (imperceptual) the back/spine. Allow the head and lower jaw to release and feel free. Gain confidence so that one is not “swayed” by comments regarding ones attempt at physical change (usually includes gaining a personal spiritual knowlege) i.e. “narcicisism is ok. it is called a personnal self confidence — to change for the better”.
Adding… The shoulders will widen. The shoulders will feel free to release upward as does the head and shoulders. The shoulder girdle is the most flexabible portion of the body. It will take some time getting used to improved posture and shoulders with scapulas perpendicular to the floor. The shoulders usually for people with poor posture and lower than normal. Release them. Allow them to float. You will walk with some “cockyness” and the shoulder mimic the movement of your pelvis. Free your pelvis and shoulders. Do some Yoga. Stretch in bed before you get up.