# How To Fix Uneven Shoulders Source: https://www.youtube.com/watch?v=sIyzT7vMGiE Recap page: https://rapidrecap.app/video/sIyzT7vMGiE Generated: 2025-12-16T05:32:45.743+00:00 --- ## Quick Overview Uneven shoulders are frequently caused by a rotational asymmetry in the spine and ribcage, where the ribcage on the side of the lower shoulder is turned toward that side, leading to compression on the upper body that restricts movement like shoulder abduction on the lower side. **Key Points:** - The key issue causing uneven shoulders is often a rotational imbalance in the spine and ribcage, not an isolated shoulder problem. - The ribcage on the side of the lower shoulder is turned toward that side, causing the front side of that ribcage to become tight and compressed over time. - This compression reduces the space available for the shoulder joint on the lower side, making movements like shoulder abduction more difficult compared to the higher side. - The corrective exercise involves a side-lying position, focusing on rotating the top leg into the direction of desired rotation (e.g., lying on the side of the lower shoulder to improve that side's rotation). - During the exercise, maintain a side plank position ensuring the ribcage does not flare up, and keep the sternum bone relatively straight ahead. - Perform slow, diaphragmatic breaths (inhale through the nose, exhale through the mouth) while maintaining the posture to engage the down-side abs and open the top side ribcage. - After performing two sets of ten breaths, retest posture and shoulder abduction range of motion; the deficient side should feel easier and show improvement, especially in the top side shoulder abduction. ![Screenshot at 0:00: A man stands facing forward, demonstrating a noticeable difference in shoulder height, visually highlighted by a dashed red line showing the uneven clavicle/shoulder line, indicating the initial problem being addressed.](https://ss.rapidrecap.app/screens/sIyzT7vMGiE/00-00-00.png) **Context:** The video addresses the common postural issue of uneven shoulders, visually demonstrating the underlying skeletal asymmetry using a human skeleton model. The presenter explains that this asymmetry is systemic, involving the spine and ribcage rotation, rather than just a localized issue in the shoulder joint, and then prescribes a specific breathing and stabilization exercise to correct the rotational bias. ## Detailed Analysis The video identifies that most people with lower shoulders have a key postural issue rooted in spinal and ribcage rotation. Specifically, the ribcage on the side of the lower shoulder is turned towards that side, causing the front of that ribcage to become tight and compressed over time. This restricted space limits the shoulder joint's ability to open up, making movements like shoulder abduction harder on the lower side compared to the higher side. The solution involves a corrective exercise performed lying on the side of the lower shoulder, focusing on rotating the top leg into the desired direction of rotation. While holding a side plank position, the individual must ensure the ribcage does not flare upwards and the sternum bone stays relatively straight ahead. The breathing pattern is crucial: take slow, deep, diaphragmatic breaths (inhale through the nose, exhale through the mouth) while maintaining the posture, which helps activate the downside abs and open the space on the tighter, top side ribcage. After completing two sets of ten breaths, retesting shoulder abduction range of motion should reveal that the previously deficient side now feels easier and exhibits improved mobility, confirming the correction. ### Identifying the Problem - Uneven shoulders stem from the spine and ribcage being turned toward the side of the lower shoulder - This causes chronic compression on the upper body side with the lower shoulder. ### Skeletal Mechanism - The ribcage on the lower shoulder side becomes tight and compressed, reducing space for movement, especially shoulder abduction, on that side. ### Corrective Exercise Setup - Lie on the side corresponding to the lower shoulder (the side needing improvement) and achieve a modified side plank position with the top leg extended and the elbow directly under the shoulder. ### Execution Details - Focus on maintaining a stable core—preventing the ribcage from flaring up and keeping the sternum straight—while performing slow, diaphragmatic breaths (inhale nose, exhale mouth). ### Targeted Muscle Action - The exhale promotes contraction of the downside abs while the inhale encourages opening of the top side ribcage space. ### Assessment and Results - After two sets of ten breaths, retest shoulder abduction; the previously restricted side should demonstrate easier range of motion, confirming the asymmetry is being addressed. ![Screenshot at 0:03: Visual demonstration using a skeleton model showing the uneven shoulder height indicated by a red dashed line.](https://ss.rapidrecap.app/screens/sIyzT7vMGiE/00-00-03.png) ![Screenshot at 0:17: An arrow pointing to the torso rotation that occurs when the ribcage on the side of the lower shoulder is turned inward.](https://ss.rapidrecap.app/screens/sIyzT7vMGiE/00-00-17.png) ![Screenshot at 0:48: The skeleton model highlights the compressed space on the side of the lower shoulder \(marked in red\) due to rotational tightness.](https://ss.rapidrecap.app/screens/sIyzT7vMGiE/00-00-48.png) ![Screenshot at 1:28: Demonstration of the corrective exercise: a side plank variation where the top arm reaches overhead to facilitate rotation.](https://ss.rapidrecap.app/screens/sIyzT7vMGiE/00-01-28.png) ![Screenshot at 2:24: A green checkmark appears over the man successfully performing the corrected shoulder abduction range of motion on the previously restricted side.](https://ss.rapidrecap.app/screens/sIyzT7vMGiE/00-02-24.png)