There is also a "pencil test" method: stand vertically, let your arms hang naturally at your sides, and hold a pen in each hand. In normal posture, the nib points forward, and if there is a round shoulder, the nib points inward.
The pectoral muscle is too tight, and the middle and lower parts of rhomboid muscle and trapezius muscle are too loose, which causes the shoulder strap to be pulled forward (shoulders are forward and inward) and the upper body to form a semi-circular arc, so it is called round shoulder. Form a round shoulder.
Relaxation in the middle and lower parts of rhomboid muscle and trapezius muscle is often accompanied by erector spinae's weakness, and hunchback will appear slowly. It is often caused by sedentary posture and unbalanced training (focusing too much on the front pectoral muscles of the body and training the front triangle).
Muscle imbalance (too tight, too weak)
Tight muscles: pectoralis major, pectoralis minor, latissimus dorsi, levator scapulae, trapezius superior, sternocleidomastoid and scalene.
Too weak muscles: rhomboid muscle, lower and middle bundle of trapezius muscle, serratus anterior muscle, rotator cuff muscles that make shoulders rotate outward, and deep flexor cervicalis.
Long-term bad posture, long-term leaning forward work, such as typing on the computer, also makes the body accustomed to this bad posture. In addition, the lack of exercise leads to the shortening of pectoralis major muscle, loss of elasticity, and inward extrusion of shoulder pull. On the other hand, the rhomboid muscle of the back becomes too long to pull the scapula to contract toward the spine. One is tight and the other is loose, so the shoulders naturally nest forward, which makes the pectoral muscle of the round shoulder too tight, and the middle and lower parts of the rhomboid muscle and trapezius muscle too loose, which leads to the shoulder strap leading forward and forming the round shoulder.
Some people will focus on too much chest exercise because they want to have big chest muscles, but ignore the antagonistic muscle groups, leading to the imbalance of muscle strength before and after. The pectoral muscles contract, pulling the whole shoulder, causing the shoulder to rotate inward and forward.
The function of rhomboid muscle: the scapula rotates upward, backward and downward,
Basic movements: the scapula retracts, and the strength of rhomboid muscle can be felt from the basic joint movements.
1, empty-handed static training, hand flat forward, scapula adduction, hold for 30 seconds, feel the tension of rhomboid muscle, 3 groups a day.
2. Empty-handed dynamic training, holding hands horizontally forward, keeping the frequency of scapula contraction and relaxation, and feeling the rhythmic expansion and contraction of rhomboid muscle, 3 groups a day, 30 times in each group.
3. After practicing the above two groups, you will obviously feel the pain of rhomboid muscle.