Posture Perfect: Use Lacrosse Ball Release to Combat Rounded Shoulders

Do you ever feel a tightness or hunching in your upper back? This discomfort could be a sign of rounded shoulders, a common postural issue caused by prolonged sitting, poor posture, and certain activities. Rounded shoulders not only affect your appearance but can also lead to pain, decreased mobility, and even headaches, which can significantly affect your quality of life.

This article explores how self-massage with a lacrosse ball can help combat rounded shoulders and improve your posture. Find out the causes and effects of rounded shoulders, followed by a step-by-step guide to using a lacrosse ball for self-release.

Causes of Rounded Shoulders

Rounded shoulders are a result of the overuse or underuse of muscles. It occurs when the shoulder blades lose their natural position along your back and instead, protract (round forward) and downward. This tightens and shortens the chest muscles while lengthening and weakening the upper back muscles, causing the shoulders to gradually become misaligned and appearing more ‘rounded’.

• Prolonged Sitting

Sitting at a desk for extended periods forces your shoulders to round forward, shortening the pec major and weakening the upper back muscles.

• Poor Posture

Slouching while standing, sitting, or walking contributes to rounded shoulders. Other causes of poor posture include: poor biomechanics (especially with repetitive motions), muscle weakness, poor ergonomics, injuries, genetic conditions, and (a common modern-day occurrence) looking down at the phone or tablet for extended periods.

• Repetitive Activities

Activities that require repetitive pushing motions, like weightlifting with improper form, can tighten the pecs and contribute to rounded shoulders.

Effects of Rounded Shoulders

• Pain

Rounded shoulders can lead to pain in the upper back, neck, and shoulders.

• Decreased Mobility

Tightness in the chest and weakness in the upper back can restrict your shoulder movement and range of motion.

• Headaches

Rounded shoulders can contribute to tension headaches due to muscle imbalances and poor posture.

• Poor Appearance

Rounded shoulders can make you look hunched and affect your confidence.

Combating Rounded Shoulders with Lacrosse Ball Release

Lacrosse ball self-massage is an effective technique to target tight muscles and improve posture. Here’s how to use a lacrosse ball to release tension in the chest and upper back:

• Items

  • Lacrosse ball
  • Yoga mat (optional)

• Instructions

1. Find your trigger point. Lean against a wall and position the ball on your sore shoulder area. Adjust your body angle to dig into the tightness.
2. Open up your shoulder blades. Put one hand on the opposite shoulder and the other on your elbow. This stretches the rhomboids, those muscles between your shoulder blades. Explore different angles to target specific spots, especially near the edge of your shoulder blade where knots love to hide. Breathe deeply and hold each position for 10-15 seconds for a deep release.
3. Target the rotator cuff. Now, focus on the “chicken wing” area, home to your rotator cuff muscles. Adjust your body angle again to find the tender spot. Hold for 10-15 seconds to melt away that tension.
4. Maintain pressure. Keep your feet close to the wall for leverage. Use a wide stance and move the ball around to reach different areas, softening up those tight muscles.

Feel the tension melt away with this therapeutic routine! Say goodbye to shoulder tightness and hello to sweet relief.

• Tips

  • Listen to your body. If you experience any sharp pain, stop immediately.
  • Be gentle. Avoid applying excessive pressure, especially on bony areas.
  • Breathe. Deep, slow breaths will help you relax and maximize the benefits of self-massage.
  • Incorporate into your routine. Regularly perform lacrosse ball self-massage to maintain good posture and prevent rounded shoulders.

• Additional Strategies for Improved Posture

While lacrosse ball release is a valuable tool, a comprehensive approach is key to achieving and maintaining good posture. Here are some additional tips:

• Strengthen your upper back muscles. Exercises like rows, face pulls, and rear delt raises can help strengthen weakened upper back muscles, improving posture.
• Stretch your chest muscles. Regularly stretching your chest muscles (pec major) can help counteract the tightness that contributes to rounded shoulders.
• Practice good posture throughout the day. Be mindful of your posture while sitting, standing, and walking.
• Consider ergonomics. Ensure your workstation is set up ergonomically to promote good posture while sitting.

Seek Professional Help

Rounded shoulders are a common postural issue with potential consequences for your health and well-being. By incorporating lacrosse ball self-massage, strengthening exercises, stretching techniques, and good posture habits into your routine, you can effectively combat rounded shoulders and achieve a more balanced, pain-free posture.

However, if self-care measures aren’t enough, seeking professional help from a qualified healthcare professional can ensure a personalized approach to addressing posture issues and optimizing your overall health.

If you experience persistent pain, difficulty improving your posture, or suspect a more serious underlying condition, consult a healthcare professional. A registered massage therapist, chiropractor, or physiotherapist can assess your posture, identify any underlying issues, and develop a personalized treatment plan to address rounded shoulders and promote optimal posture.

For residents of Kitchener and Waterloo, Fairway Chiropractic Centre offers comprehensive chiropractic care to address postural issues like rounded shoulders. Our team of experienced chiropractors can assess your posture, provide manual adjustments to improve alignment, and recommend targeted exercises and stretches to strengthen and lengthen key muscle groups. We can also offer guidance on ergonomics and lifestyle modifications to promote long-term posture improvement.

Get in touch with Fairway Chiropractic Centre today to schedule an appointment and take control of your posture.

Call us at 519-748-5535.