How to Fix an Uneven Shoulder FOR GOOD
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- เผยแพร่เมื่อ 5 ส.ค. 2024
- Dr. Rowe shows how to fix an uneven shoulder at home using no special equipment.
A big cause of uneven shoulder posture (i.e. high or low, or tilted) is due to weakness and tightness in the muscles that help support the shoulder blades, upper back, and shoulders. This includes the levator scapulae, trapezius, serratus anterior, and latissimus dorsi muscles.
We're going to specifically lengthen and strengthen these muscles to quickly get your shoulders back in balance. This may help self correct both a low or a high shoulder.
All of the exercises can be done at home and require no special equipment.
Watch now and fix uneven shoulders for good!
Chapters:
0:00 Intro
1:01 Uneven Shoulder Self-Check
1:39 High Shoulder Step 1
3:26 High Shoulder Step 2
5:26 Low Shoulder Step 1
7:40 Low Shoulder Step 2
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
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Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
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#posture #shoulders #postureexercises
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Would this also be recommended for someone who has scoliosis?
@@sburgos9621 check out: th-cam.com/video/jskwpSRXTrA/w-d-xo.html
Hi Dr. Rowe, the best advisor I will ever find. I've got COPD and emphysema and intense breathing often causes severe pain. If there is a way to reduce pain I would be happy to know. God bless you
@@dagoos have you worked with a physical therapist for this?
@@DrRowe I did, but mostly they don't know this problem and to be honest it seems that they are don't have the best education in Germany. I am looking for a osteopath, but it's the same.
Holy crap. I’ve suffered from military neck and extremely uneven shoulders and this plus one of your other videos has helped so much. I’ve have mri’s and many x rays and multiple doctors still couldn’t help after about 2 1/2 years THANK YOU!
Does it really fix uneven shoulders and how many times I have to do it
I have been suffering from the same problems for about 9 months now. I learned these exercises recently,they have really helped with the pain and stiffness.
Thank you so much Dr. Rowe. It is enlightening piece of information to work with!
You’re an angel, thank you for everything you share to help others
What a wonderful & helpful video. Thank you greatly.
AMAZING. I thought of doing the exercises for both high and low shoulders because I was unsure of which issue I had, but after doing 1 session of the high shoulder exercise my issue was solved. Now I just need to focus on developing my left shoulder muscles
Thank you for the video will do this during the course of the day as my right shoulder trap is more engaged.
Any time that I try to stretch my neck muscles it throws out my chiropractor adjustment I'm afraid even to shake my head thanks for helping us on our problems
Finally! Thank you so much bro, i can feel the difference after one session of the exercise. I have this problem for a long time now due to bad sleeping posture on the couch so im glad to finally found the solution
Glad it's helping, and keep at it!
Yes now you helped my shoulder thank you
Honestly I rarely comment on TH-cam videos, but this is a game changer for me. Searched that many video and this has been the only one that’s helped my shoulder. Especially the lower side. Much appreciated mate
Hi, did it help?
Wow- I have two injuries and have done the recommended exercises only once and found massive relief- you are a legend. Thanks so much. Hi from Australia
Hello and glad you're getting relief!
Your videos always help me so much! Thank you doctor! Really appreciate it
Thanks for watching!
Thank you Dr. Rowe
Thanks for watching!
This worked like magic. I've had uneven shoulders since shoulder surgery four years ago. Physical therapy hasn't helped, but one session of your recommendations and there was no unevenness visible. Thank you so much.
Really? After only one session? If not then how long until it was better
Great exercises doc! One question, should one start doing all these exercises right from day one or do you recommend starting only with the "strengthening" exercises for a couple of days and then incorporate the "stretching" exercises for the higher and lower shoulders? Thank you!
Hey Doctor Wonderful,
Thank You for your Generous and Thoughtful “site”. 🙏🏻💗
Thanks for watching!
Each and every time I was doing the exercises I was thinking maybe you mixed up and you meant to say the lower shoulder exercises should be the first part of the video untill I saw the last exercises....thank you so much
Superb. Can you also suggest some exercises for lumber stenosis. Your exercises are quite easy and comforting
Great info here. THANK YOU for sharing
Thanks for watching!
Thank you
Oh my God this is insanely helpful , thanks you so much!
Glad it was helpful!
The shrugging lift-offs are super effective and feel great!
A good, general exercise to do to keep the shoulders happy!
Thanks a lot the before and after difference is HUGE. It's barely recognisable now... Thanks a lot
Wonderful!
These exercises helped me a lot! Thanks
Glad the exercises helped you!
Well that worked like magic! 🎉 Thank you!
Glad it helped!
It works!! Thank you so much!!
Great to hear that!
Thank you, Dr. Rowe. Immediately felt the increase in blood flow👍 Now, trying to find my back scratcher 😂
Thanks for watching!
Worked pretty fast, thanks!
Glad it helped!
i have a severe chronic dislocation issue with my shoulder and am awaiting a second surgery. i’ve been suffering with chronic pain and uneven shoulders for ten years. this is the most relief i have ever felt. THANK YOU
Glad you found the video!
I have this exact problem from being a butcher for 11 years. My knife hand shoulder is low and my free hand that did all the pulling is high. Everything in this video feels amazing. 😳
Glad the exercises are helping you, and thanks for watching!
Thank you!
Thanks for watching!
Love it
Wow, I started off this exercise like 2 in different and now it seems to be significantly less. Thank you very much. I will be doing this all week.
One question though, what does passively pull mean? Or passively stretch... I don't remember which one it was anymore.
This is what I needed! Thank you so much.
Glad you found the video!
Thank you, thank you, thank you!! WFH points these things out to me and you come though and save the day 😅💛
Thanks for watching!
Благодаря вашему каналу я научился многим простым и полезным упражнениям и делая их ощутил реальную пользу для своей спины! Спасибо вам огромное, вы делаете очень полезное и хорошее дело!
Glad you found the video, and thanks for watching!
my uneven shoulders have been annoying me a lot lately, I watched your 2 other videos on high and low shoulder, but from now on I'm doing these exercises daily for the next 1 or 2 months, I'll share the results when I see a change.
thanks a lot for making this video
We look forward to your update!
Updates?
@@youssefmo to be honest I haven't been as consistent as I wanted to be 😞, but, I've noticed when I do the exercises it is much easier for me to consciously even my shoulders, and the exercises help you to know what is yor issues, for example in my case its more of stiffness in left shoulder than strength, and more of a strength in right shoulder
@@yashar4705lmao
excellent stretches for the high shoulder! Also, do you have opinions or thoughts on a braces to use during the day ?
thank you
Thanks for watching!
Thanks ❤
Thanks for watching!
Thank you, I did find some relief with this video, I'd been having some weird front neck tightness on my left side for over a week, then I realized it was coming from my upper trap. Looking in the mirror saw that that same side my trap and shoulder was higher. First of all thanks, and second I had a question can a tight upper trap cause some pain and tightness on the front side of the neck on the same side? It's been a strange sensation. thanks
This beautiful man is doing God's work.
I went to a chiropractor that had a physio and chiro department. Paid for 4 sessions with only the chiropractor (almost amounting to $400 for cost). All I got was two exercises that I had to squeeze out of her. Pretty much only paid for a bunch of "crack sessions". I'm glad I found this channel and this video especially. One-two sessions myself I noticed a difference. Going to see how it goes after a month of two. This helped a lot. Thank you! :)
Glad the exercises are helping you!
Hi! I have a low left shoulder with pain and when I shrug that side, there is a grinding inside. I've noticed that when I put my arm behind my back it hurts a lot, but I've been trying to stretch that out. What would you recommend in addition? I subscribed immediately!!
Awesome video! I alreayd did the exercises and I can feel the left lats (where the shoulder is higher) screaming at me because they are weak. On the opposite side, where the shoulder is lower, lats are also screaming but that's because they are so tight. Quick question: can tight lats cause hip issues? Namely TFL tightness and even IT band syndrome? I have been dealing with these tight lats don't he right side for 7 years and it only got worse and worse around the hip and even leg. Many thanks!!
Thank you 🙏 needed this today
Hope the exercises help!
they are I been low key following you for a year or more dude I wish I was rich to pay you…you immensely made a change how I tackle my kinks in my body🙏 thank you again
@@budbcheapass6982 Just happy to help, and glad these exercises are making a big difference for you!
Wow high shoulder stretch too really helping taking my shoulder pain away ! I pray it lets me bench press again! U know it’s working if it feels good to do it 😂 like that muscle been beggin to be stretched lol amen praise god his bless u mam
Dr Rowe, how do you feel about utilizing wall sits for ribcage correction? I find myself adjusting my ribcage torque issue daily. I went through your videos on that issue and got a little relief but it was very temporary. This shoulder routine helped more, but when I stretch with a wall sit and some wrist/elbow slides on the wall above me I seem to get the best results. However, every day it seems to come back even if I'm exercising consistently. Am I hurting myself with the wall sits?
Dr. Rowe do you have an exercise to relief buzzing sensations in the feet? 🙏
This is a lot to remember but a little consistency will make it a routine and my shoulders will be even
Dude, okay, how do you know exactly what's wrong with me every video you upload?
I'm almost certain this is God speaking through you. Anyway, thank you for everything you do! Truly!
Let us know how these work for you, and thanks for watching!
How do I figure out which shoulder is the problematic one? I have a low right shoulder that tends to hang lower than my left and slightly forward, my left feels more natural but you mention a high shoulder due to tightness. So how do I know which one I should be targeting? Thanks.
@@g-m-b6672bro same problem I have too if you know any solution please help me
Thanks 💚💚💚💚💚
Thanks so much for watching!
Amazing video. Dr. Is it possible that hips are also involved in the shoulder imbalance? My left hip is slightly higher the same side my shoulder is higher as well. In any case do these exercises still apply?
Do you press your shoulders into the wall for all of the exercises or just the first one?
Also, thank you for the great video!
I always carried my heavy backpack on one shoulder in high school, so that shoulder became more tense and my collarbone is higher on that side (and appears shorter). I tried these exercises and idk if it’s just my eyes but I felt and saw the slightest difference and got so excited because I hated my uneven collarbones. Hoping this will even my shoulders, tysm!!
I have the same problem as you. Should I do these exercises every day?
@@aryam4669 i would think so or whenever you can just not excessive, I have been doing it more or less every day at night or morning, Ive also switch carrying my backpack to my opposite shoulder or on both evenly. I do see slight differences in my tighter shoulder and my collarbone has started to even out a bit (but not fully), im just being patient to see how much this can help
@@hmhm4219please can me explain my right shoulder is looking low side this exercise is working ??
Even though I found a very small disbalance in shoulder heights, after doing this setting I felt like a ballerina 😆 so light like a feather 😅 thank you so much!
Thanks for watching!
Amazing video, and the exercises really helped me feel muscles I didn't even knew I had. I just have one small issue, and that is the Lower Shoulder Step 2, First exercise. When you utilize the doorframe. I tried it, and I feel no stretch at all. I know I am doing something wrong, but no matter how much I tried, I just cannot feel any stretching from it :(. Any pointers?
I didn't feel it either
What is the threshold that classifies a shoulder high or low? I have x rays and can see exactly where the issues are but I don’t know which side needs what.
Thank you for the great and helpful videos dr. Is there is anything at all to cure heel spur? And can it be cured for good? Please 🙏
Check out: th-cam.com/video/JVeNUGCXDV0/w-d-xo.html
Hi! Can I do these exercises before working out?
W/lower L shoulder @7:59 I used your technique and felt near immediate relief. All the tightness is on my right side below the armpit down to the hip region, and sometimes radiating sensations to the shoulder and the wrists. Using your technique tightness on the right dissipates. As the problem has been ongoing I'm sure the tissue on the R will continue to snap back to the painful position to which it has become accustomed. So I'll continue this exercise keeping in mind the rolling out of a pie crust. You have to repeat rolling out the crust until it loses its tendency to contract. DOES IT SOUND LIKE YOURS IS A SOLUTION TO WHAT I'M EXPERIENCING; i.e., AM I ON THE RIGHT TRACK IN MY THINKING? I've tried so many stretching techniques that I'm now in need of a little reassurance. Thank you. I've recorded to my back-up drive many of your tutorials, never knowing when one might just be the solution to a future problem. Your openness and honesty is much appreciated.
It worked? how long it took?
So i weight lift and the lower shoulder has caused me crazy muscle imbalance since my whole right arm is majorly weaker now. It fatigues quicker and overall is smaller in size due to the shoulder being lower
I have a extreme imbalance to the point to where my entire left upper body has developed more than my right due to having a high left shoulder and trap development there I hope this can help me finally be able to lift normally
any update?
I'm having the same problems any update
@@johniduwe8487 sadly still dealing with the issue. Just found out that I have a longer leg as well lol.
Which side should i carry things with?
Hellos doctor my left should is higher then my right so this exercise do I have to do it on both side? Or just one side? For my higher shoulder?
Should i do the exercises for both shoulders or just for zur weak shoulder to even Things out
are these exercises good for uneven shoulder caused by scoliosis?
Thank you for this video. I have uneven shoulders right now and am dealing with persistent TOS. Do you think a high shoulder can cause or contribute to TOS?
Postural issues can cause a lot of things…
From age 8-15, I constantly pitched baseball and bowled with a heavier than recommended ball for a kid. I’m 31 now and My entire right side of my neck and right trapezius basically bulges out and is hard as a rock compared to the left. It makes decent posture near impossible for me and I’m constantly catching myself twisting my neck just to relieve the discomfort. It’s really hard to look at in the mirror. It’s as if my head is sitting off center from my spine as well. Going to give this a try on the regular. The first 2 reps felt really great. Not expecting to look like a model but I really hope this yields results. I can’t my doctor to do anything about it.
Did this worked?
Are these exercises good for someone with mild scoliosis?
How long do I need to do this to even out my shoulders?
Hey my right shoulder is wider than my left shoulder so I should do all these workouts on my left shoulder
😢😢 thanks doctor
😂
Bravo eres un crack 👌👌👌👌
Thank you for the video. I have a question, I have uneven shoulder but not up and down but back and forth, my non-dominant shoulder is more forward than the other, and when I pull back at the same rate, my non-dominant shoulder and arm don't go back far enough.
I've noticed this when I'm doing fly presses and bench presses and I get pain in my trapezius muscle and the muscles at the end of the scapula close to the spine. I can't open it as far back as my dominant shoulder and arm, and even when I try to put it in the same position as my dominant shoulder, I get pain.
When I look at the two sides in the mirror, the non-dominant side is slightly more forward, although not excessively so. The main problem is that it limits mobility.
Can I apply these movements for this? Or do you have any other suggestions for this?
Hi doc! Your excercises really do help a lot!! But i had a small issue, my entirety of the right trapezium muscle aches a lot and there's sharp pain throughout the lower right back as well.. its due to a spine stretching excercise i was doing to increase my hight.. in the prcesss ig i sprained that area.. can you please help..?
Check out: th-cam.com/video/M2F-QI6h5Yc/w-d-xo.html
These exercises can fix neck misalignment
THANK YOU VERY MUCH!!!!!!!!!
Thanks for watching!
I am having difficulty in the front part of my shoulder (front part of my shoulder and arm joint) came to know recently that my anterior deltoid is tight. That's I also have hunched back. Any stretch for that please???
When I do the stretches on my high shoulder, it feels like spraining my muscle and I get a lot of pain. It is just like when you’re trying to fit into a suit that is way too tight for you. I wonder if there’s more thing going on with my muscles.
I have a low shoulder on the right side, can I also do the exercises for a high shoulder?
This is so good. Thank you.
My right shoulder is so much lower than my left. However as all my severe pains are in my pelvic area that's where I've been focused, but there the only thing I can see that's out of alignment is having slightly uneven hips. My right hip being a teensy bit lower than my left but nothing like the shoulder discrepancy.
Do you think it's my shoulder misalignment that's causing the hip one? Should I do these exercises only or combine with the uneven hips one?
Maybe combine and hope for the best?
My other little complication is that I'm somewhat hypermobile so PT's usually don't see my issues. I pass all their tests with flying colours ..... although anyone could see the shoulder discrepancy (if they looked, but like me PT's have focused on my pelvic area).
PS I did have severe whiplash about 30 years ago and I've been in pain in the glute area for about 16 (and counting unfortunately).
I'm very grateful for all your videos. you do explain things so well. Thank you.
Same problem I have the right shoulder lower prblm can you please tell me is it working
@@RExDEXTER22
I wish I could tell you, but unfortunately just a week or so after I wrote that I fell over and broke my right shoulder!
For the first few months it was total agony and I could hardly use my right arm. I'm still in a lot of pain but able to use my arm for most basic things.
You don't say if you are in pain or if you are, like me, hypermobile or if you have issues in the pelvic area.
I didn't have shoulder pain at the time i made my comment. I just felt my pelvic issues had created a shoulder imbalance. I do now think that my hypermobility has hindered my recovery. Not sure if if my uneven shoulder height has made things worse. But it's very possible my poor posture (linked to the pelvic issues) has played a part.
If you can be clearer with any pain issues or hypermobility I may be able to suggest some things you can try but if it's just uneven shoulders with no pain then I think the exercises on here a worth a try.
@@myla6135 thank you I don't have any pain but just my right shoulder imbalance
Instant relief in my high shoulder I just thought I had dead muscles in my low shoulder. Question? My elbow extends all the way but I can't get it to lock out feel like my pectoral is numb and my wrist pops at that ball in the wrist any idea what cause that I'm thinking pinched ulnar nerve?
Together with a shoulder pillow position and this my shoulder finally in the middle
Is it ok to do all exercises with both shoulders. Or just the shoulder that is too high or too low ?
Do I have to do all the exercises to ease my left shoulder?
Can I do step 1 on dip bars, where I keep my arms locked and elevate my body?(I use 2 arms now instead of 1)
is this linked wit Torticollis, because my head is tilted to one side causing uneven shoulders
how can you tell whether or not you have a high or a low shoulder? like if my right shoulder is higher than my left, is my left shoulder just low or is my right shoulder high?
Right now my right side hurts - but it is my left that is high a should I wait till it doesn’t hurt? Or should I go ahead and do the exercises?
My right shoulder has always done this since I started sports in middle school I'm now 30 and I still lean to my right. I always thought it was related to that but who knows I want to fix it because it's embarrassing.
Do you have any exercise of uneven hips?
Check out: th-cam.com/video/IGAirh0uAQA/w-d-xo.html
Can I do both side for the high and low ?
I have a high shoulder in my right side…… so , do I just need to do the high shoulder exercise on my right side? or do I have to do both high and low shoulder exercises? ….pls reply
Can a high shoulder cause shoulder impingement?
I have a "high" shoulder but how do you know if the "high" shoulder is actuallt high and not at a normal level and my other shoulder isnt in fact too low?
I've been waitering for 5+ years and my right shoulder is noticeably higher than the left one, due to carrying high load of plates and trays only on that arm.
Hey Doc, I can't sit normally in a chair so I lay sideways, if I sit normally my lower back gets very story and stiff, it means my whole body has stiffend I'm getting a big gut and I'm lethargic and miserables, any tips for lower back relief? Much appreciate your content, here in Ireland, there's no one with your knowledge that I've seen, it's great
I had similar problems and found a lot of relief by learning to squat and then focusing on posture correction. For me, a lot of my issues were from standing, leaning, and sitting improperly. I was carrying my weight in my heels, which puts a lot of stress on a weak lower back. Get a calf stretch ramp and use it backwards to learn the squat, then use it the right way to stretch calves. You'll see improvement in a few weeks.
@@Surai00 cheers Ian I will definitely try that out, I'm not unfit I've a very physically demanding job but I have a "neglected" mid section 😀
@Barlow#1fan I feel you, I was an overweight gamer in my spare time until I was almost 32, lots of neglect to repair. I was always kind of active so I have muscle but my imbalances are pretty substantial from all of that sitting.
Can I do it while that whole area is hurting or do I need to wait until the pain is gone?
Would this help me if I had 4 1/2 inches taken out of my bicep from 2 surgeries almost 2yrs ago ? I also have 3 screws in it. I've been in a lot of pain that feels like I have a dead arm. I lost 20% of my arm strength because they had to go threw my nerves twice and it sometimes gives out if I have to hold something somewhat heavy. Im just curious if you could possibly give me some advice on what I should do to kinda give me a lil relief?
After a surgery, my best advice is to consult with your local doctor or specialist.