In the case of shoulder height, it is necessary to adjust the posture on both sides of the shoulder to correct the balance when sitting, standing or working. You can also cooperate with some fitness actions, such as pull-ups, dog down, etc. If you persist in doing it for a long time, you will recover slowly.

If scoliosis is caused, the treatment plan is generally determined according to the angle and age of scoliosis. If the patient is young and the scoliosis angle is small, the braces can be properly adjusted to correct it. If the patient's bones are mature and scoliosis is serious, surgical correction is recommended.

First, the causes of high and low shoulders

There are three particularly important muscles near our shoulders, namely levator scapulae, trapezius and sternocleidomastoid. If one of the muscles is in a state of tension for a long time, then the shoulder on this side will be lifted upward, forming a high and low shoulder with the unchanged shoulder on the other side. In addition, if the sitting posture is not correct for a long time, the quadratus lumborum side of the waist will be in a state of tension for a long time, which will lower the shoulders on this side, while the quadratus lumborum on the other side will become inflexible and weak due to long-term stretching. Therefore, in order to correct high and low shoulders, it is necessary to stretch tense muscles and exercise muscles without strength.

Second, correct high shoulder fitness training

(A) relax the muscles with high tension in the shoulders

1, levator scapulae stretching method

Sit in a chair, turn your head 45 degrees to the left, put your left hand on your head, and gently pull it down until levator scapulae on the right feels stretched, and keep it for 30s. Do 4 groups alternately from left to right.

2. Stretch the upper trapezius muscle

Hold the waist with your left hand and fix it behind your back. Stretch your head 45 degrees to the left with your right hand until you feel the tension of the left trapezius muscle. Hold for 5 seconds and do it alternately from left to right. * * * Do 10 group.

3. Stretch the sternocleidomastoid muscle

Put your hands on your waist, stretch your neck back as far as possible, and then turn your head to the left and right respectively for 5 seconds.

(2) Exercise quadratus lumborum with high shoulders to straighten the spine.

Let's take the left shoulder as an example, prepare a cushion, lie on the cushion on your side, with your left side facing down, put your left hand on your chest, and lift your body with your left abdomen, so that you can train quadratus lumborum who can't stretch on his left side.

Third, correct the fitness training of low shoulder side.

The main action of correcting low side shoulder is to stretch quadratus lumborum with low side tension. Take the left shoulder as an example, prepare a mat, stand on the mat with both feet, and move the left foot backward one step until the left knee kneels on the mat, the left calf is flat on the mat, the right leg is in a semi-crouching state, the thigh is vertical to the calf, and the body is upright. Put your right hand on your right knee, stretch your left hand upward and slowly stretch it to the right until you feel the right waist muscle stretching, and keep it at 15s, * * *.

Fourth, matters needing attention in daily life

We always like to carry a shoulder bag in our daily life, and many people use a shoulder bag for a long time, which will make the muscles of that shoulder more developed over time, resulting in uneven shoulders. Therefore, we'd better carry our backpacks or change them frequently. In addition, if we don't sit correctly for a long time, it will cause scoliosis and cause high and low shoulders, so we should maintain a correct sitting posture at ordinary times.