To improve uneven shoulders developed due to the environment, we should first raise our awareness of our bad habits, especially our sitting posture and our workstation, and to improve them. We would also introduce a few exercises and stretching to get rid of the uneven shoulders. Patients who are inherent with uneven shoulders should seek advice from professionals.
Lateral raises with dumbbells would help strengthen the shoulder muscles. If you do not have any dumbells, you can use water bottles filled with water as an alternative. First, with your dumbells in your hands, keep your hands straight and close to the torso. Then, raise both hands up laterally till both arms and hands are parallel to the ground. Repeat this exercise 10 times. You can do a few more reps to the lower side of the shoulder to balance the muscles. We should do this exercise slowly instead of swinging your arm with momentum.
Upper trap and levator scapulae stretch would be a great way to loosen the tensed muscles. Both stretchings can be done in a sitting or standing position. You can place your arm behind your back or grab the bottom of the chair on the affected side if you are sitting. You can bend your head towards another side with the help of the other hand for gentle pressure to stretch the upper trapezius. To stretch the levator scapulae, you would gently pull your head downwards and look towards the opposite pocket with the help of the other hand as well. Hold the position for 20 to 30 seconds. You can repeat these stretches throughout the day whenever needed, especially when you are in a stationary position for a prolonged time.
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