Uneven Shoulders

Poor Posture

Uneven shoulders, or high/low shoulders, is an asymmetric postural condition where one shoulder appears higher than the other when observed in the mirror or by others.

Causes of Uneven Shoulders

The main causes of uneven shoulders are imbalances in the bones or muscles, commonly seen in:

Scoliosis
Tight upper trapezius muscle
Pelvic tilt or leg length discrepancy
– Carrying a bag/backpack on one side
Frequent use of one arm to carry heavy objects
Prolonged use of a phone on one side
Poor sitting posture, leaning to one side for long periods
Neurological issues like stroke

Ｎegative Impacts of Uneven Shoulders

Uneven shoulders can lead to various physical problems, including:

Pain in the back, neck, and shoulders
Muscle tension
Impact on appearance and self-confidence

Improving Uneven Shoulders

Prevention and improvement methods include:

Avoid carrying bags/heavy objects on one side
Use non-dominant hand more to balance muscle use
– Maintain correct sitting and standing posture, keeping the body upright and aligned
Regularly perform stretching exercises, especially for the back, neck, and shoulder muscles, to maintain balance
Take breaks to avoid prolonged single postures
Seek professional medical advice from doctors, physiotherapists, etc. for personalized treatment plans

Exercise to Improve Uneven Shoulders

Triangle Pose

Stand with feet apart, raise one arm up and the other hand supports the ground, keep the spine straight and balance for 10 seconds, do 5 sets.

Upper Trapezius Stretch

Use your hand to pull your head to the side, hold for 15 seconds, do 3 sets.

Chest Stretch

Stand by a wall, reach your arms back, feel the stretch in your chest, hold for 15 seconds, do 3 sets.

Pect Stretch

Stand near a wall, reach the arms back, until a stretch is felt in the chest muscles, hold for 15 seconds, repeat 3 sets

Side Plank

Lie on your side, with the shoulder of the arm that is on the lower side supported by the hand, lift your upper body off the ground, keeping your spine straight, hold for 10 seconds, repeat this set 5 times.

MANA Core Values

Integration of Eastern and Western Medicine, Multidimensional Therapy
Reshaping Structural Integrity to Achieve Inner and Outer Balance
Guiding Body Perception to Think & Foster a Healthy Lifestyle
Conducted by Registered TCM Practitioners and Physiotherapists for Examination and Treatment

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