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Rounded Shoulders Posture

 

usually Tight pectoral muscles and muscle in front of the neck are the cause of rounded shoulder posture. primary pain area are Neck, shoulder, or back.

first:

 Try a simple doorway stretch: Place your arm against a doorjamb in the high-five position (that is, forming an L), your elbow bent 90 degrees. Step through the doorway until you feel the stretch in your chest and the front of your shoulders. Hold for 30 seconds. That’s 1 set; do a total of 4 daily.

Second:

 Weakness in the middle and lower parts of your trapezius and upper cervical muscles. Lying face down on the floor, place each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together.

repeat by holding the pose for 5 second and 3 to 5 sets.

recommendation  by doing the stretching first and strengthening next will create a muscle balance to your upper, shoulder and neck posture.

Forward Bend (Sitting)

Stretch your feet in front of you, bend forward and touch your toes, if possible hold position for a couple of minutes to stretch the bones, and muscles of your back,Hamstrings and calf  while crunching your abs. Make sure you breath through the stretch and take your time, it may be hard for some to touch the toes on a first or second try. (hold the position for 30 seconds or longer).

Adductor and Hamstring stretch

Raise your leg onto a platform or a bar, bend forwards and touch the ground. Repeat with the other leg raised up. this stretches your inner thigh and your hamstring.

Please hold stretch 30 second or longer.

Hand Press (Cobra pose)

Hand Press: The basic of all press-ups, hand press involves raising yourself on your palms and toes, while facing heavenward. Remember to push with your hands and not raise your body. This stretch will help to open up your hip flexores and abdominal muscles. (looking up should be the last part of the pose)