By Jaime Joshi Elder
Innovations in technology have caused a boom in sedentary jobs. Teaching was a profession where you stood for hours a day but now, thanks to video conferencing, a teacher can sit down, log on and educate children a world away.
The American Heart Association states that sedentary jobs have increased 83% since 1950 and while this might have opened up worlds of opportunity, it also comes with health risks.
In addition to sedentary workers being at a greater risk for obesity and heart disease, they are also at risk for developing rounded shoulder posture – poor posture which can lead to diminished lung capacity, chronic pain and mental health issues such as depression and anxiety stemming from the chronic pain.
“Rounded shoulders occur as the shoulder blades move forward on the rib cage relative to their normal position,” said board-certified orthopedic surgeon, John Hinson, M.D of the Palm Beach Orthopaedic Institute. “This typically occurs as the middle and upper spine move forward relative to the rest of the body into a hunched position.”
Rounded shoulder posture is a result of numerous factors including genetics and scoliosis but medical practitioners are seeing it more and more as a result of people slouched over their computers and phones.
“A significant cause of this condition is the use of modern technology, including cell phones, tablets, and computers, leading to the patient holding the head in a forward position to view the object,” he said.
Fellowship trained in shoulder and elbow surgery and a specialist in arthroscopy as well as total shoulder replacement, Dr. Hinson says that other factors such as psychological stress, respiratory conditions and even activities viewed as healthy such as cycling, spin classes and gardening can lead to issues with rounded shoulders and precipitate symptoms.
“Fortunately, this condition can be treated with a combination of activity modifications and therapy programs,” Dr. Hinson said. “Therapy will focus on stretching the structures and muscles on the front of the body, such as the pectoralis muscles, and strengthening of the muscles around the shoulder blades.”
He advises using online resources to help people get started. A simple search for a “doorway pectoral stretch” can help stretch the pectoralis major and pectoralis minor muscles and promote greater chest mobility.
- Simply stand in an open doorway with your feet together.
- Bend your elbows at a 90-degree angle and rest your forearms on the doorframe, keeping your elbows at shoulder height.
- Maintaining a neutral spine, take a small step forward with one foot and lean gently into the doorway until you feel a comfortable stretch in your chest.
- Repeat the stretch on the other side, stepping forward with the other foot.
“Both self-directed and formal therapy programs have been shown to be safe and effective and tools to help with this condition,” Dr. Hinson said. However, he does advise seeking medical expertise if a patient does not see improvements.
“The patient should seek an evaluation by a specialist to rule out a significant structural issue or other cause of the rounded shoulder deformity,” he said.
