concerns from BurnFitters.
Concern #1
During shoulder exercises (5 types, 4 sets each), I felt fine at first, but at some point, the left trapezius became much tighter and more pumped than the right trapezius, especially during exercises like side lateral raises or bent-over lateral raises. A similar issue occurs when I perform upright rows. I’m wondering why this happens.
Concern #2
I’m concerned that shoulder imbalance may worsen the more I exercise. Is there a way to correct this imbalance?
Shoulder imbalance is a common issue that can arise in daily life. It’s not just about posture; it can lead to pain and affect your exercise performance, impacting overall body balance. If you are experiencing this issue, it’s crucial to address it in order to develop healthy, long-term exercise habits.
5 Causes of Shoulder Imbalance
1. Carrying Bags on One Shoulder
If you carry a bag on one shoulder (rather than using a backpack), even if the bag is light, the weight tends to shift to one shoulder. Over time, this causes the shoulder to lift and the muscles around the neck, like the trapezius, to overactivate. This creates muscle imbalance, leading to changes in shoulder height.
2. Prolonged Sitting
Sitting for long periods greatly affects the balance of the shoulder and spine. The shoulders tend to roll forward, shortening the muscles in the front of the neck, which become tight and stiff.
Over time, this leads to a rounded shoulder posture and forward head posture, causing strain not only on the neck but also on the lower back, resulting in poor body balance.
3. Sleeping on One Side with an Incorrect Pillow
Shoulder imbalance can occur during sleep, particularly for those who prefer to sleep on their side. If the pillow is too low, it causes one shoulder to fold unnaturally, which leads to imbalance. This improper posture can also affect the spine.
4. Unbalanced Work Environment
A workspace where the monitor or keyboard is positioned too much to one side forces the body to rotate in that direction, which can lead to uneven shoulder rotation and eventually result in imbalance. If this posture is maintained, it can lead to pelvic and jaw misalignment as well.
5. Standing with Weight on One Leg (Cross-legged Posture)
Frequently standing with most of your weight on one leg can cause an imbalance in both the lower body and the shoulders. This can lead to pelvic misalignment, which in turn affects shoulder height and alignment.
Be very careful
Even small differences in shoulder imbalance can lead to significant changes, so please use this information as a reference, and if the issue persists, consult a nearby professional!
Shoulder Imbalance Self-Diagnosis
1. Measure Shoulder Height Difference
After removing your top, use a mirror to check the alignment of your neck and shoulders from the front. If the shoulder height appears uneven, you may have shoulder imbalance.
•
Normal Posture
The neck, shoulder, and arms form a smooth curve that is gently concave.
•
Asymmetry:
If the scapulae look different on each side or if the distance from the neck to the acromion differs between sides, shoulder imbalance may be suspected.
2.
Shoulder Rotation Tests
•
Empty Can Test
Extend your arms forward at a 30-degree angle with your thumbs pointing down, then lift your arms. If you experience pain, this may indicate issues with the supraspinatus.
•
Hawkins-Kennedy Test
Raise your arms to 90 degrees and bend your elbows, then rotate your arms inward. If pain occurs, this could be a sign of a rotator cuff impingement.
Shoulder Imbalance Improvement Stretching
Stretching before and after exercise can prevent and improve shoulder imbalance.
Here are some simple stretches you can do in daily life
Trapezius Stretch
Relieve tension in the connection between the back of the neck and the shoulders through stretching.
•
Sit up straight.
•
Hold your head with one hand, and slowly pull it to the opposite side to stretch the trapezius.
•
Hold for 20-30 seconds, then repeat on the other side.
Chest Muscle Stretch
Stretch your chest by pulling your shoulders backward, which can help relieve tension in the chest muscles.
•
Stand in a doorway with your arms at 90 degrees.
•
Gently lean forward while keeping your elbows fixed.
•
Hold for 20-30 seconds.
Neck Front Stretch
Relieve tension in the neck, especially around the collarbones, by stretching the front of the neck.
•
While standing or sitting up straight, use one hand to press down on your collarbone.
•
Turn your head to the opposite side while raising it.
•
Hold for 20 seconds, then repeat on the other side.
We’ve covered the causes and solutions for shoulder imbalance. It’s important to identify the root causes and consistently perform stretching exercises to manage and correct the imbalance. If the issue persists, it’s a good idea to consult with a professional. Addressing shoulder imbalance is a common concern for many, and Burnfit is here to help you find effective solutions for your fitness journey!