The article discusses the issue of forward rounded shoulders, a common problem caused by muscle imbalances, often due to sustained periods of slouching or an unbalanced training routine. Research shows that regular weightlifters are more prone to this issue due to the various imbalances created by their training routines. To correct this, a two-part corrective routine is proposed.
The first part involves stretching the overactive muscles, specifically the pecs and upper traps, using exercises like thoracic extensions and band or stick stretches. The second part focuses on strengthening the underactive muscles, including the mid and lower traps and the serratus anterior, using exercises like band pull-aparts, Y raises, and push-up pluses.
The routine should be performed consistently, ideally every day or at least 3-4 times a week, to achieve the best results. Additionally, it's essential to be aware of posture throughout the day and correct it accordingly, as well as ensure that the training program is structured to prevent muscle imbalances from developing.
Here are the key facts extracted from the text:
1. Forward rounded shoulders have become increasingly common.
2. Forward rounded shoulders can develop from sustained periods of slouching.
3. Forward rounded shoulders can also be the result of an unbalanced training routine.
4. A 2017 paper found that regular weight lifters exhibited significantly greater values of forward rounded shoulders compared to untrained individuals.
5. Forward rounded shoulders can negatively affect one's ability to perform certain exercises in the gym.
6. Forward rounded shoulders can potentially put individuals at a higher risk of developing shoulder pain and injuries.
7. The main culprits of forward rounded shoulders are often the overactive muscles, specifically the pecs and upper traps.
8. Forward rounded shoulders are also caused by underactive muscles, specifically the mid and lower traps and the serratus anterior.
9. Research shows that these underactive muscles tend to become weak over time due to the overactive muscles preventing them from being engaged.
10. A two-part corrective routine can help correct forward rounded shoulders, involving stretching the overactive muscles and strengthening the underactive ones.
11. Thoracic extensions can be an effective drill to improve thoracic mobility and open up the restricted area contributing to rounded shoulders.
12. A band or stick can be used to stretch out the overactive muscles, specifically the pecs and upper traps.
13. Strengthening the mid traps can be done using the band pull-apart exercise.
14. Strengthening the lower traps can be done using the Y-raise exercise.
15. Strengthening the serratus anterior can be done using the push-up plus exercise.
16. Consistency and frequency are key to correcting forward rounded shoulders.
17. Performing the corrective routine 3-4 times per week can lead to the best results.