uneven shoulders scoliosis, how to fix uneven shoulders scoliosis?

2 Types of Exercises To Fix Uneven Shoulders Scoliosis? – Fitoont

Uneven shoulders due to scoliosis are a relatively common problem, and everyone will develop some shoulder imbalance to some degree. So read this scientific article to know how to fix uneven shoulders scoliosis?

how to fix uneven shoulders scoliosis
uneven shoulders scoliosis

However, moderate to severe uneven shoulders scoliosis may affect our physical health, causing physical pain and spinal dysfunction. At this time, we should pay attention and correct and treat them in time.

shoulder lower than other refer to the deviation of the front and rear positions of the scapulae on both sides of the human body and the horizontal position from the normal state due to various reasons. And the overall performance is that one shoulder is high and the other shoulder is low.

If the shoulders are in a state of high and low shoulders for a long time, the muscles that stabilize the spine and thorax will also be affected, resulting in the signs of scoliosis and thoracic rotation of uneven shoulders, so it is also called “rotated shoulder”.

 

The dangers of high and low shoulders

1- Affect posture

High and low shoulders greatly affect a person’s temperament, no matter how formal the occasion, how gorgeous the dress, with the high and low shoulders, there will be a taste of condescending.

2- Chronic headache

When the pain in the shoulder and neck gets worse, it is likely to spread the pain to the head, and even cause chronic headaches. If you are suffering from inexplicable headaches, it is most likely caused by the long-term high and low shoulders.

3- Neck and shoulder pain

Chronic pain in the neck and shoulders is prone to occur because the muscles near the shoulders are too tight, or the spine deforms due to scoliosis that further bends the cervical spine.

4- Cervical spine degeneration

When the problem of high and low shoulders cannot be solved, and the posture is not correct all the year round, the load on the cervical spine is too heavy, which may eventually lead to the degeneration of the cervical spine and even the formation of bone spurs.

5- Low back pain, long and short legs

The high and low shoulders cause the displacement of the pelvis, unbalance the muscle strength of the waist tissue, and cause low back pain. At the same time, the rotation of the pelvis caused by the displacement of the pelvis can also change the length of the legs.

The main reasons for high and low shoulders

1- Muscle strength imbalance leads to high and low shoulders

Human shoulder activities are mainly controlled by large muscles such as trapezius, levator scapulae, and rhomboid. The upper trapezius and levator scapulae control the scapula uplift, while the middle and lower trapezius and rhomboids control the scapula’s sinking.

The imbalance of muscle strength causes the shoulders to be one high and one low. The upper trapezius muscle and the levator scapulae muscle on the higher side are too tight, and the middle and lower trapezius muscle and the rhomboid muscle are too relaxed.

In this state for a long time, the tense muscle spasm causes aseptic inflammation of the soft tissue around the cervical spine, ligament hyperplasia and calcification, and degenerative changes.

It may further develop into functional disorders. The normal curvature of the cervical spine is reduced or even in severe cases, the nerves and blood vessels between the cervical vertebrae are compressed, causing symptoms such as acidity, swelling, and numbness in the affected side of the neck and shoulders.

2- Common bad habits that can lead to high and low shoulders include:

  • Habitual single-shoulder backpack
  • Sleep on one side for a long time;
  • Tilt the head to one side for a long time
  • Leaning to one side when using a mouse or computer;
  • Tilt your head on the phone for a long time, etc.

3- Spine deformation resulting in shoulder lower than other

Deformation of the spine is also one of the main causes of high and low shoulders, of which scoliosis is the most mentioned.

The definition of scoliosis is scoliosis refers to the curvature of the spine to one side, accompanied by rotation of the spine and thorax, with uneven shoulders when viewed from the front or uneven back when viewed from the back.

In addition to high and low shoulders, scoliosis can also bring other hazards.

Scoliosis often occurs in the thoracic and lumbar vertebrae. Abnormal curvature and rotation of the thoracic vertebrae narrow the thoracic movement, resulting in limited lung expansion and affecting cardiopulmonary function.

Severe scoliosis will cause degenerative changes in the vertebral body, narrowing of the spinal canal and foramen, herniation of the intervertebral disc, numbness, dizziness, and weakness of the limbs due to compression of the spinal cord and nerves.

The inclination of the lumbar vertebra and the inclination of the pelvis interact with each other, causing the lumbar muscle tissue to develop into chronic strain and low back pain symptoms.

4- Congenital high scapula leads to high and low shoulders

Congenital hyperscapularis is a rare congenital deformity. The characteristic is that the scapula is in a higher position, the shoulder joint of the affected side is higher than that of the healthy side, the lifting of the upper arm of the affected limb is limited, and deformities of the ribs, neck and thoracic spine may be combined at the same time.

In addition to the high position of the scapula on the affected side, congenital hyperscapula syndrome also manifests as limited abduction and lift functions of the upper limbs.

Congenital high scapula is a congenital disease, which should be diagnosed and operated in time. At the same time, post-operative care is most important for hyperscapularis syndrome, and the focus is to correctly guide children to perform shoulder functional exercises. Good rehabilitation training is of great significance to restore and improve function.

Basic exercises to fix uneven shoulders scoliosis

To answer this important question how to fix “uneven shoulders scoliosis” ?. We must start at the root cause and make sure that the uneven shoulders are due to scoliosis. If the shoulder lower than other is caused by scoliosis, massage, exercises, manual therapy, and orthopedic braces should be used together. If the high and low shoulders are caused by unbalanced muscle strength, the corresponding muscles should be trained (mainly to increase the strength of the rhomboid and lower trapezius muscles). But in this article we will talk about fixing uneven shoulders scoliosis?

No matter what the cause of the uneven shoulders is, the shoulder muscles can be properly trained, because the long-term high and low shoulders will inevitably cause the imbalance of the strength of the shoulder muscles. The editor recommends several exercises for the shoulder muscles.

1. Stretching

Hold the stretched position for 20-30 seconds as shown, and after relaxing, repeat 2-3 times. You can practice at home or in the office.

2. Strengthen the scapular muscles

The arms hang down naturally, squeeze the shoulder blades back and down, and at the same time keep the shoulders on both sides horizontal, do not shrug the shoulders, keep this position for 3-5 seconds, rest for a while and then repeat 9 times, you can add according to your own situation. Reduce the number of times.

3. Stand against the wall

Stand with your back against the wall, with your arms bent at 90 degrees, keep the shoulders on both sides horizontal, and keep your shoulders close to the wall; keep your elbows and wrists close to the wall, slowly lift your arms up, stay for a while and then return to the original position , repeat about 10 times, you can increase or decrease the number of times according to your own situation.

Standing against the wall every day is very effective for changing body shape. Everyone should pay attention to the main points of standing posture, which can improve O-shaped legs, pelvic forward tilt, high and low shoulders, spinal curvature, hunchback and other phenomena.

How to fix uneven shoulders scoliosis?

Firstly, the physiotherapist treats the uneven shoulders scoliosis by knowing the concave and convex side and whether the hump is on the left or right side of the spine.

If the convex shape is on the right side:
  • Firstly, the left shoulder is lower than normal. The right shoulder rises above normal.
  • Secondly, the left scapula direction is down rotation and depressed. The right scapula is elevated and upward rotation.
  • Thirdly, there is excessive mobility in the left glenohumeral joint of the shoulder. There is glenohumeral joint impingement due to hypo-mobility of the joint.

Fix uneven shoulders scoliosis with instructions

First, we should conduct a clinical evaluation of both shoulders, because there is a different program for each shoulder for the same condition.

  • Therefore, in the case of a concave shoulder, we must do the abductions and external rotations.
  • In the case of a convex shoulder we must do adduction and internal rotation.

2 Type of exercises to fix uneven shoulders scoliosis

 

Exercises For Convex Shoulder

1- Adduction exercise
Adduction exercises to fix uneven shoulders scoliosis
Adduction exercises for convex shoulder
  • Before beginning the exercise, make sure the patient’s shoulder is in a good position.
  • Have the patient hold the Thera-elastic band away from their side.
  • Then pull the tape toward the hip keeping the elbow straight.
  • Be sure to instruct the patient to use control during both exercise directions.
  • If the patient is able to complete Ten reps without getting tired, ask the patient to do three sets of ten reps to progress this exercise, increasing thera-band resistance.
  • Repeat this movement 10 times, 3 times for each arm.
2- Horizontal adduction exercises
Horizontal adduction exercises for concave shoulder
Horizontal adduction exercises for convex shoulder
  • Grab the cable you can grip the handle or you can grip the top of the handle and you want to keep the weight light because that’s a smaller muscle you’re working out.
  • Basically what you do is raise your shoulder to the midline of the chest.
  • Make sure to keep your wrist facing the floor and out and try not to pass.
  • Do not let your wrist go across your shoulder, come right to the center line of the chest, this will be a horizontal adduction of the shoulder.
  • Repeat this movement 10 times, 3 times for each arm.
3- Another Horizontal adduction exercises
Another Horizontal adduction exercises for concave shoulder
Supine horizontal adduction exercises for convex shoulder
  • Lie on a bench and lift some weights.
  • You can start by bringing the weights directly into the middle of the chest.
  • Make sure to keep your wrists facing the bottom of your palm facing in the opposite direction to your face.
  • You will put the weights back.
  • Make sure your wrists don’t go beyond your shoulders.
  • Then you can put them together again so you don’t risk going over your shoulders.
  • Repeat this movement 10 times, 3 times for each arm.
4- Strengthen the internal rotators
  • The exercise presented here strengthens the subscapularis, the muscle of the rotator cuff which allows the internal rotation of the arm . This exercise requires attaching an elastic band to a door or window at about elbow height.
  • Standing, position yourself so that the elastic is sufficiently taut to offer adequate resistance.
  • Then elbow tight and bent at 90°.
  • Stretch the elastic by performing an internal rotation of the arm.
  • Repeat this movement fifteen times, 3 times for each arm.

 

Exercises For Concave Shoulder

1- Strengthening the external rotation of concave shoulder
  • The arm well glued along the body, force with the elastic outwards
  • At the end of the movement, keep the position for 1 second
  • Slowly return to the starting position for 3 to 5 seconds
  • Make sure your arm stays close to your body throughout the movement
  • Repeat the sequence a total of 10 times
2- Strengthening external rotators against the wall

To treat tendonitis of the shoulder, it is absolutely necessary to find a good amplitude in external rotation. For this, you can practice an active exercise against the wall.

    • Press your shoulders and elbows against the wall.
    • Rotate your arms outward (as far as you can), thumbs facing the wall.
    • Hold the position for 5 to 10 seconds.
    • Release everything for 5 seconds.
3- Lateral raises exercises to strengthen Deltoid muscle
lateral elevation to fix uneven shoulders scoliosis
lateral elevation to fix uneven shoulders scoliosis
  • Fill two large bottles with water or sand to serve as makeshift weights.
  • In a standing position, place your feet shoulder-width apart. Ankles, knees, hips and shoulders must be aligned on the same axis.
  • Hold each bottle with one hand at the sides.
  • Lift bottles laterally, with elbows slightly bent forward.
  • Raise the bottles until they reach your shoulder height before lowering them and so on.
  • Repeat this movement 10 times, 3 times for each arm.

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