Video explaining muscles and causes of hunched over shoulders and protruding head that sticks out
Video of detailed information about the muscles that can cause bad posture such as hunched over shoulders with protruding head that sticks out and how posture correction exercises can correct the problem
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Transcript of posture correction video for correcting rolled over shoulders and forward protruding head
Hello and welcome to posture correction 101, my name is Christer Fredrickson, I am a posture correction personal trainer and I will be hosting this video. In this video I will be discussing the problem of the hunched over or rolled over shoulders that accompany the forward protruding head that sticks out farther than normal.
I will also be discussing the causes of this problem, and the muscles that are involved with the problem. Quite frequently they are also accompanied with the neck pain or the upper back pain that a lot of people also suffer with rolled over shoulders and a forward protruding head. Almost always is caused from sitting for extended periods of time while seated and hunched forward over a computer or paperwork, while at work or at home, but in this video I won’t be discussing the proper way that you should be seated while doing these activities.
The focus of this video is to primarily address the already existing condition of the rolled over shoulders and forward protruding head, and to explain what’s going on and the muscles involved with it. I’m going to show you a series of images of the primary muscles that are involved with the condition of the rolled over shoulders and a protruding head. In this educational video, I did away with naming the muscles and bones by their Latin terms, in an attempt to keep it simple. When I do use the Latin terms for the muscles and bones, I’m sure that many people watching this video will say that I’m mispronouncing many of the muscles shown in the images, this is the classic case of the “you say tomato I say tomato”.
In this first image I am going to show you is the pectoralis minor muscles, please note how it attaches to the front of the shoulder blade and to the front of the rib cage. The pectoralis minor muscle is little-known and little understood because when people think of the pecs, they only think of the much larger pectoralis major muscles, which I will show you later in this video. When this muscle is tight, it will cause the rolled over shoulders when one is hunched over a computer for long periods of time, and this muscle will become contracted from overuse. One wouldn’t think that because you’re not exerting strength, that this muscle is contracted and overused for the extended periods of time, but just by seated with your shoulders forward for long periods of time the pectoralis minor muscle will. A posture correction stretching program would have to be implemented to stretch the over tight muscle.
In this next image is the trapezius muscle and the Latissimus Dorsi muscles, I will be explaining both of these muscles differently as they both behaved on the rolled over shoulders.
But first let’s take a look at the trapezius muscle group, please note in the image how the trapezius muscles attach to the base of the skull and runs down along the spine, and how the mid Trapezius muscles are attached to the back of the shoulder blades. when the trapezius muscles are loose, it will allow the tight pectoralis minor and pectoralis major muscle groups to pull the shoulder blades and the head forward. Posture correction exercises must be implemented to strengthen the trapezius muscle, so that the head and shoulders can be brought back into a normal upright position.
If you’ll note closely in this image how the Latissimus Dorsi, being primarily on the back of the body will wrap around the torso and connect to the front of the humorous, so what’s happening is when this muscle group is tight, it will pull the humorous forward. Posture correction stretches should be implemented in this case to stretch the Latissimus Dorsi, to release this tight muscle group so that the humorous can be brought back into a normal position.
In this next image that I want to show you, are all the muscles in play, and how it causes the rolled over shoulders and a protruding head. To the left of this image you can see how the tight and overactive pectoralis minor and pectoralis major muscles will pull the head and shoulders forward. Posture correction stretches need to be implemented to address these two muscle groups, to allow the head and shoulders to return to a normal upright position.
To the right of this image, you will see weakened and under active trapezius muscles will allow the tight and overactive pectoralis minor and pectoralis major muscles, plus the Latissimus Dorsi to pull the shoulders and the head forward abnormally, Posture correction exercises must be implemented to strengthen the trapezius muscles so that the head and the shoulders can be brought back into an upright position, so therefore by stretching the tight and overactive pectoralis major pectoralis minor muscles and by strengthening under active and weakened trapezius muscles, good posture in the head and shoulders area can be achieved through select stretches and strengthening exercises.
Thank you for viewing posture correction 101’s detailed explanation of the causes of rolled over shoulders, and the muscle groups involved with this problem. Please visit posture correction 101.com for more information on correcting poor posture, if you’re in the New York City area and would like one-on-one posture correction training, please visit my website. There you will find contact information. If you’re not in the New York area, I also provide online posture correction training. My name is Christer Fredrickson, and thank you for watching posture correction 101.