Rounded Shoulders:
Table of Contents
Introduction
Rounded shoulders (also called slouched shoulders or postural kyphosis) refer to a common postural deviation where the shoulders roll forward from their ideal alignment. This condition is often a result of poor posture habits, muscle imbalances, or lifestyle factors such as prolonged sitting and computer use.
Keywords
Rounded shoulders
Postural kyphosis
Poor posture correction
Shoulder alignment exercises
Ayurvedic treatment for rounded shoulders
Posture improvement Ayurveda
Back pain and posture
Aatreya Aarogya Mandir Ayurveda
Epidemiology
Very common in students, office workers, drivers, and people using digital devices for long periods.
Both genders are affected, but prevalence is higher in adults with sedentary occupations.
Increasingly observed even in adolescents, due to smartphone and computer overuse (“text neck” and “tech posture”).
Etiology (Causes)
Poor posture habits
Slouching while sitting or standing
Leaning over a desk or phone
Muscle imbalance
Tight pectoralis major and minor, upper trapezius, Levator scapulae
Weak rhomboids, lower trapezius, serratus anterior, posterior shoulder muscles
Occupational factors
Prolonged computer work, driving, or mobile use
Lack of physical activity
Sedentary lifestyle reduces core and back muscle strength
Psychological causes
Depression, low self-esteem, or anxiety often correlate with slouched posture
Structural causes
Congenital deformities, scoliosis, or early kyphosis
Pathophysiology
Rounded shoulders develop when anterior chest muscles (especially pectoralis major and minor) become shortened and tight, while posterior scapular stabilizers (like rhomboids and lower trapezius) become lengthened and weak.
This imbalance pulls the shoulder girdle forward and down, altering scapular positioning and increasing thoracic kyphosis.
Clinical Features
Symptoms
Shoulder and neck stiffness
Pain between shoulder blades
Fatigue and discomfort in upper back
Reduced range of shoulder motion
Head-forward posture
Uneven shoulder height or scapular winging
Signs
Scapulae appear protracted
Prominent upper back curve (thoracic kyphosis)
Tightness on anterior chest palpation
Weakness of posterior shoulder and upper back muscles
Cardinal signs
Postural deviation: forward-rounded shoulders
Muscle imbalance: tight front, weak back
Associated neck-forward posture
Investigations
Physical examination
Observation of standing and sitting posture
Scapular positioning and symmetry
Muscle length and strength testing
Postural photography for documentation
X-ray / MRI (only if structural abnormality or chronic pain is suspected)
Management
Conservative Management
Postural correction exercises
Wall angels
Scapular retraction exercises
Chin tucks
Doorway chest stretch
Strengthening
Rhomboids, middle and lower trapezius, posterior deltoids
Stretching
Pectoralis major and minor
Upper trapezius and Levator scapulae
Ergonomic modification
Proper chair height and lumbar support
Screen at eye level
Yoga & breathing exercises
Bhujangasana (Cobra pose)
Shalabhasana (Locust pose)
Pranayama for chest expansion
Physiotherapy
Manual therapy, myofascial release, posture taping
Lifestyle correction
Reduce phone/computer time
Regular movement breaks
Specific Management
In severe or structural deformities, use posture braces or spinal orthosis.
Surgical correction is rarely needed, except in structural kyphosis.
Ayurveda Perspective
In Ayurveda, rounded shoulders can be correlated with “Vata-Prakopa” affecting Asthi (bone) and Mamsa (muscle) Dhatu.
Probable Ayurvedic correlation:
Vata vyadhi involving Mamsa kshaya (muscle wasting) and Asthi kshaya (weak bones).
Kapha avarana of Vata may also occur due to sedentary lifestyle.
Ayurvedic Management:
Snehana (Oleation) – Abhyanga with Mahanarayana Taila, Bala Taila
Swedana (Sudation) – Nadi Sweda or Patra Pinda Sweda for stiffness
Basti (Medicated enema) – For systemic Vata balance
Rasayana therapy – Ashwagandha, Bala, Shatavari, and Guggulu formulations
Aatreya Ayurveda Clinical Panchakarma
Aatreya Ayurveda Marma Therapy
Aatreya Ayurveda Lifestyle
Aatreya Ayurveda Therapeutic Yoga
Dietary management
Warm, unctuous, and nourishing foods
Avoid dry, cold, and light diets
Yoga and Sadvritta
Correct sitting posture, regular stretching and self-awareness practices
Pathya–Apathya
Prognosis
Good with regular postural correction and strengthening exercises.
Chronic cases may lead to permanent thoracic kyphosis, neck pain, and respiratory compromise if untreated.
Conclusion
Rounded shoulders, also known as postural kyphosis, are caused by poor posture, muscle imbalance, and sedentary habits. Learn about their causes, symptoms, corrective exercises and effective Ayurvedic treatments such as Abhyanga, Swedana, and Rasayana from Aatreya Aarogya Mandir.
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