Have you ever noticed that one of your shoulders seems lower than the other? This common posture issue is known as uneven shoulders. It occurs when one scapula (shoulder blade) is positioned higher or lower than the other. While it may seem like a small issue, uneven shoulders can lead to discomfort and pain over time. It’s essential to identify where the imbalance is coming from!
Causes of Uneven Shoulders
Your uneven shoulders could be the result of your hips. When one hip is higher or shifted to one side, it can cause a corresponding imbalance in the shoulders. If you’ve noticed this in your own posture, consider scheduling a 1-to-1 Posture Alignment Therapy session with me so we can evaluate your posture and provide a customized prescription to help restore balance to your body.
Other times, our desk habits cause uneven shoulders. If you’re someone who spends a lot of time on the computer, you’ve likely experienced some tightness or discomfort in your shoulders. If you favor one arm over the other, this will be exacerbated . For example, if you use your right arm to mouse, you may notice tightness in your right shoulder. Alternatively, you might notice that you elevate your left shoulder when using your right arm. These imbalances can contribute to uneven shoulders over time. However, there is hope. By incorporating specific exercises into your routine, you can work to alleviate these imbalances and improve your shoulder health.
The Magic Exercise: Cow’s Face
One of my favorite exercises to recommend for uneven shoulders is called Cow’s Face. This move targets your shoulders and arms, and it’s important to try it on both sides to feel the difference. Make sure to watch the video below for a demonstration!
- Stand tall in good posture.
- Start by bending your left elbow and reaching that hand up to your middle back.
- Now, reach your right hand towards the ceiling and bend your elbow, trying to touch your fingertips in the middle of your back.
- If this pose feels challenging, grab a band, strap, or towel to bring your hands closer together.
- Remember to keep your eyes forward, relax your shoulders, and take your time with this exercise.
- Repeat on both sides
If you use your right arm dominantly and do a lot of mousing with it, you might have noticed that the side where your arm goes under and up feels tighter. It’s not uncommon for there to be a significant difference between the two sides.
Try starting the movement with your right hand down and up, then shift to your left side and come back to your right side again. This will give your right side a little extra time to release any tension that has built up.
Give it a try!
Watch the demonstration video below to see how to do the exercise step-by-step. With just a few tries, you’ll find that the exercise can help improve your shoulder mobility and, in turn, better your posture.
So, what are you waiting for? Give it a try, and let me know how it works for you!