Correcting Uneven Shoulders: Exercises and Solutions for Symmetry

Uneven shoulders?

Hello Dr.
Luo: My shoulders are uneven, and when doing push-ups, I notice that the muscle on my right chest is larger and wider than on the left.
Additionally, my left shoulder is slightly higher than my right.
What should I do? Some people suggest using a pull-up bar, while others say swimming can help correct this.
What do you think? Can I continue doing push-ups and other exercises? Thank you.

Xiao Wei, 20~29 year old female. Ask Date: 2001/04/04

Dr. Luo Qihua reply Plastic Surgery

Under normal circumstances, the muscles on both sides of the chest should not differ significantly.
Unless you typically perform one-handed push-ups only on the right side, which could lead to this result, I doubt that is the case.
However, I wonder if this could be a pathological change.
For example, scoliosis can cause the shoulders to be at different heights, resulting in asymmetry in the chest.
Another condition to consider is Poland syndrome, which is a congenital disorder characterized by the underdevelopment of the pectoralis major muscle on one side, and in some patients, even the skeletal structure of the thorax may be affected, leading to uneven shoulder heights.
Additionally, there could be gynecomastia on the right side, which you might perceive as larger muscle mass, but it could actually be due to enlarged breast tissue.
Therefore, it is best to consult a physician for a proper diagnosis.
The aforementioned conditions would not improve with any form of exercise.

Reply Date: 2001/04/04

More Info

Dear Patient,
Thank you for your inquiry regarding the asymmetry in your shoulders and chest muscles. It’s not uncommon for individuals to notice differences in muscle size and shoulder height, especially when engaging in strength training exercises like push-ups. This can be attributed to various factors, including muscle imbalances, postural habits, and even the way we perform exercises.

Understanding Muscle Imbalances
Muscle imbalances occur when one side of the body is stronger or more developed than the other. This can lead to uneven shoulders, as you’ve described. The right side of your chest being larger than the left could be due to a dominant side preference, which is common in many people. Additionally, if you tend to favor one arm or side during workouts or daily activities, this can exacerbate the issue.

Exercises for Correcting Asymmetry
1. Unilateral Exercises: Incorporate exercises that focus on one side of the body at a time. For instance, single-arm dumbbell presses, single-arm rows, and single-arm lateral raises can help ensure that both sides are worked equally. This can help in developing the weaker side and improving symmetry.

2. Stretching and Mobility Work: Tight muscles can contribute to unevenness. Incorporate stretching routines that target the chest, shoulders, and back. Stretching the tighter side can help improve range of motion and potentially correct postural imbalances.

3. Postural Awareness: Pay attention to your posture throughout the day. Slouching or leaning to one side can lead to muscle imbalances. Engaging in exercises that promote good posture, such as planks and wall angels, can be beneficial.

4. Swimming: Swimming is an excellent full-body workout that promotes balance and symmetry. The different strokes can help engage various muscle groups evenly, which may assist in correcting imbalances over time.

5. Pull-Up Bar Exercises: Hanging from a pull-up bar can help stretch and align the shoulders. It can also promote muscle engagement in a balanced manner. However, ensure that you are not overdoing it, as excessive hanging can lead to shoulder strain if not done correctly.

Continuing Push-Ups
You can continue doing push-ups, but consider modifying your approach. Focus on form and ensure that you are engaging both sides equally. You might want to start with incline push-ups or knee push-ups to maintain proper alignment and reduce strain on the shoulders. Additionally, consider alternating your hand placement or performing push-ups with one arm elevated to challenge both sides differently.

Seeking Professional Guidance
If the asymmetry persists or if you experience pain, it may be beneficial to consult with a physical therapist or a certified personal trainer. They can assess your movement patterns and provide personalized exercises tailored to your needs. They can also help identify any underlying issues that may be contributing to the imbalance.

Conclusion
In summary, muscle imbalances are common, and with the right approach, they can be addressed effectively. Incorporate unilateral exercises, focus on stretching, maintain good posture, and consider swimming as a complementary activity. Continue with push-ups while being mindful of your form, and don’t hesitate to seek professional guidance if needed. With time and consistent effort, you should see improvements in symmetry and overall strength.

Best wishes on your fitness journey!
Sincerely,
Doctor Q&A Teams

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