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All corrective movement strategies

Corrective movement strategy

Rounded Shoulders

Explore shoulder and upper-back positions that make reaching, pushing, and pulling feel easier.

  • control
  • 10 min
  • Shoulder & arm
  • Spine & rib cage
  • Head & neck
Rounded Shoulders

Typically overactive / tight

Typically underactive / weak

Tight muscles

Latissimus dorsi＋

Latissimus dorsi

Muscle dictionary
Posterior anatomical illustration of the latissimus dorsi muscle
Leo Testut, Wikimedia Commons, public domain
Image source
Functions
Extends; adducts; and medially rotates the arm
Origin
Lower thoracic vertebrae, thoracolumbar fascia, iliac crest, and lower ribs
Insertion
Floor of the intertubercular sulcus of the humerus
OpenStax Anatomy and Physiology 2e — Pectoral Girdle and Upper Limbs
Pectoralis major＋

Pectoralis major

Muscle dictionary
Anterior Gray's Anatomy plate highlighting the pectoralis major muscle
Gray's Anatomy, colorized by Michael Gasperl, Wikimedia Commons, public domain
Image source
Functions
Adducts and medially rotates the arm; the clavicular fibers assist shoulder flexion
Origin
Medial clavicle, sternum, and costal cartilages of the upper ribs
Insertion
Lateral lip of the intertubercular sulcus of the humerus
OpenStax Anatomy and Physiology 2e — Pectoral Girdle and Upper Limbs
Pectoralis minor＋

Pectoralis minor

Muscle dictionary
Anterior anatomical illustration highlighting the pectoralis minor muscle
Pixelsquid, Wikimedia Commons, CC BY-SA 3.0
Image source
Functions
Draws the scapula anteriorly and inferiorly against the thoracic wall; contributing to scapular downward rotation; and may assist forced inspiration when the scapula is fixed
Origin
Ribs three to five
Insertion
Coracoid process of the scapula
OpenStax Anatomy and Physiology 2e — Pectoral Girdle and Upper Limbs

Weakened muscles

Lower trapezius＋

Lower trapezius

Muscle dictionary
Posterior Anatomography animation color-coding the lower trapezius fibers
Anatomography / DBCLS, Wikimedia Commons, CC BY-SA 2.1 JP
Image source
Functions
The lower fibers assist scapular depression and upward rotation and contribute to posterior tilt during arm elevation
Origin
Lower thoracic spinous processes
Insertion
Medial end of the scapular spine
OpenStax Anatomy and Physiology 2e — Head, Neck, and Back
Middle trapezius＋

Middle trapezius

Muscle dictionary
Posterior Anatomography animation color-coding the middle trapezius fibers
Anatomography / DBCLS, Wikimedia Commons, CC BY-SA 2.1 JP
Image source
Functions
Retracts the scapula and assists scapular control during reaching and pulling
Origin
Spinous processes and supraspinous ligaments of the upper thoracic vertebrae
Insertion
Acromion and superior lip of the scapular spine
OpenStax Anatomy and Physiology 2e — Head, Neck, and Back
Rhomboid major＋

Rhomboid major

Muscle dictionary
Posterior anatomical illustration highlighting the rhomboid major muscle
Modified by Uwe Gille, Wikimedia Commons, public domain
Image source
Functions
Retracts and downwardly rotates the scapula and helps hold it against the thoracic wall
Origin
Spinous processes of the upper thoracic vertebrae
Insertion
Medial border of the scapula from the scapular spine to the inferior angle
OpenStax Anatomy and Physiology 2e — Pectoral Girdle and Upper Limbs
Rhomboid minor＋

Rhomboid minor

Muscle dictionary
Posterior anatomical illustration highlighting the rhomboid minor
Anatomography, Wikimedia Commons, CC BY-SA 2.1 JP
Image source
Functions
Retracts and downwardly rotates the scapula and helps secure it to the thoracic wall
Origin
Ligamentum nuchae and spinous processes of the seventh cervical and first thoracic vertebrae
Insertion
Medial end of the scapular spine
OpenStax Anatomy and Physiology 2e — Pectoral Girdle and Upper Limbs