Sitting, computer work and excess screen time are significant factors in developing an unattractive rounded shoulder posture. Several muscles are prone to developing trigger points and shortening when you stand or sit with your head and neck bent forward for long periods of time. The posterior neck muscles and the pecs start to shorten and get tight and sore. This then starts to affect the thoracic and cervical spine, creating tension in the joints.

So in order to prevent this posture developing we should simply hold our shoulders back, right? Well not exactly, there is more to it than simply addressing where the problem is. What is interesting about this posture is that rounded shoulders and anterior head tilt is strongly associated with poor posture in the lower body. Anything that causes the loss of the normal lordotic curve in the lumbar spine during sitting or standing can contribute to anterior head tilt and rounding of the shoulders. Trying to maintain a good curve in the lower back is essential to prevent and correct this posture. The best way to achieve this is when sitting try to sit towards the edge of the chair so you aren’t relying on the back rest for lumbar support. This will actively engage the correct lumbar curve as well as get your abdominals working which will help provide support for correct posture in the neck and shoulders.

Maintaining a neutral curve in the lumbar spine when sitting will help correct poor posture in the neck and shoulders.