Bad habits such as crossing your legs, carrying a backpack with one shoulder, and holding heavy objects with one hand can easily lead to high and low shoulders after a long time. High and low shoulders, as the name implies, means that the shoulders on both sides are not at the same height. The harm of high and low shoulders is very great. Because the left and right balance is destroyed, various serious skeletal system problems will gradually appear, such as high and low back, scoliosis, pelvic dislocation and so on. To a certain extent, the appearance of high and low shoulders will not only show that one shoulder is high and the other shoulder is low, but also cause different sizes of breasts on both sides, and even compress some lung tissues because of scoliosis. Therefore, excessive high and low shoulders should be corrected through medical intervention.

The height of shoulders can be judged by naked eye observation in a relaxed state. Some friends think that the naked eye looks uncertain, so you can draw a horizontal straight line as shown above to judge whether there are high and low shoulders. It is suggested that friends with high and low shoulders go to the hospital to take pictures first to see if there is any influence on the spine, and then determine whether medical intervention or self-correction is needed. Here are some simple exercises to correct high and low shoulders.

The first thing to say is that you must correct bad habits such as one-shoulder backpack and crossing your legs before exercise, otherwise no matter how you exercise, it will be difficult to achieve the ideal effect.

First, shoulder movement.

This action can help us to move the muscles in our shoulders. Keep your feet apart, shoulder width apart, and keep a neutral posture. You can hold a small dumbbell about 1~3kg in both hands, and try to hold the same weight on both sides. Cooperate with breathing, lift the scapula when inhaling, and sink it when exhaling. Make sure that both sides are on the same level when exercising, otherwise the imbalance between high and low shoulders may be aggravated.

If there are no dumbbells, you can use elastic belt instead. Put your feet in the middle of elastic belt, hold both ends of elastic belt with both hands, and do shoulder lifting exercises with breathing.

Second, stretch the dog down.

Dog pose is one of the classic poses of yoga, and friends must be familiar with it. It should be noted that the back and shoulders must be in a straight line. For the little friends who just started practicing, you can take a step-by-step approach.

Do the dog pose first, kneeling on the mat with your legs and your upper body leaning down, and then change the dog pose after your body gradually adapts to this intensity. This action can help us stretch our shoulders, and the stretching effect is more obvious on the tighter shoulders, thus improving the high and low shoulders.

Third, bend over the bird

This action can also be done by hand. If it is a load, you can start with a small dumbbell of 1KG. First of all, take a standing posture, with knees slightly bent, hips pushed back, and upper body bent down at an angle of about 60~90 degrees with thighs. Hold the dumbbell with both hands and do a side lift. This action is to exercise the back muscles. By exercising the back, the body will naturally adjust the balance of muscle strength on both sides.

When doing these movements, we must pay attention to the consistency of the amplitude, strength and frequency of the left and right movements, otherwise the strong muscles will become stronger and stronger, and the weak muscles will become weaker and weaker, which will aggravate the imbalance between the two sides.