Hunched shoulders are a common musculoskeletal disorder. Instead of an upright posture with a straight spine, hunched shoulders are consistently in an “upward” position.
Causes
The main cause of hunched shoulders is poor posture. Several factors contribute to poor posture:
- Modern habits: Spending many hours slumped on the sofa, looking down at a phone while texting or long workdays in front of a computer can lead to hunched shoulders over time.
- Heavy lifting: A lot of time spent carrying heavy objects at work, packed grocery bags, or a heavy backpack or purse can lead to stooping.
- A sedentary lifestyle: Weak core muscles in the back and abdomen can lead to leaning forward. These muscles play a key role in maintaining an upright posture.
- Weak, overstretched muscles can develop in the back of the shoulders if a person spends too long in positions that involve poor posture.
A hunch in the shoulders develops when the muscles at the back of the shoulders become too weak to lift the shoulders all the way.
Other causes of hunched shoulders
Scheuermann’s kyphosis, Osteoporosis, Scoliosis, spine and neck injury.
Fixing Hunched Shoulders with Exercise
A person with hunched shoulders due to posture issues can gently correct their posture at home using stretching and exercise.
Chest and arm stretches
These can help loosen the shoulders and temporarily relieve tightness and hunching.
A person should hold these stretches for 15–30 seconds and perform each 2–4 times, remembering to breathe slowly and deeply for the entire stretch.
- Behind-the-back chest stretch: While standing or seated, let the arms swing by the sides while consciously pulling the shoulders away from the head. Then, gently bring the shoulder blades together, squeezing the whole time. Grip the arms elbow-to-elbow behind the back.
- Above-the-head chest stretch: People can perform this stretch seated or standing. Link the fingers together behind the head with the elbows bent. Gently move the elbows and hands backward, squeezing the shoulders together. Varying the hands to positions on top of the head or a few inches above can change the focus of the stretch from the shoulders to the chest, making it helpful for hunched shoulders.
Exercises for the back, shoulders, and core
Strengthening the core, back, and shoulders with the following exercises can help support the weight of the shoulders and improve stability in the spine:
- Side plank: Place the left elbow on the floor, a mat, or a Bosu ball. Line the shoulders up with the left arm, stacking them so the body is well supported. Stack the right foot on top of the left. The body should form a straight line from the head to the heels. Squeeze the stomach muscles for as long as is comfortable. Repeat on the other side. Repeat this three times on either side.
- Reverse fly: A person will need a resistance band for this exercise. Fix the band to a doorknob. Then, facing the door with fully outstretched arms, grab one end of the band in each. Slowly squeeze the shoulder blades together while pulling the arms out to the side. Try to feel resistance for the entire movement, keep the back straight, and press both feet onto the floor.
Regularly checking and correcting seated and standing posture can help prevent hunching and spinal problems.
Check your standing posture: Stand against a wall with the heels 6 inches away from the wall and the bottom, shoulder blades, and head touching.
Hunched shoulders are often a complication of poor posture over many years.