Why do you find it difficult to put your hands behind your back?

If you have difficulty placing your hands behind your back, it could be a sign of poor posture, weak shoulders, tight chest muscles, or excessively large biceps.

The humerus is a highly flexible organ in the body and performs many functions. Therefore, this area is very susceptible to injury due to various factors. If you cannot reach your arm behind your back, this is a sign that the flexibility of your shoulder and the mobility of your joint are experiencing problems. Below are some causes of this condition.

Incorrect posture

Office workers, students, and schoolchildren often tend to slouch. This contributes to tension in the shoulders, leading to muscle stiffness and lack of flexibility in this area. You should change this by sitting upright in your chair, feet flat on the floor, and using a foam roller to increase flexibility and reduce muscle soreness and stiffness.

First, lie flat on the floor, place the roller horizontally behind your back, hold your hands in front of you, and stretch your shoulders. Lift your hips off the ground and shift your weight onto the roller. Shift your weight to one side, rolling from top to bottom and then switching sides.

Shoulder joint inflexibility

The shoulder joint consists of the humerus, scapula, and clavicle. These are connected by soft tissues such as ligaments, tendons, muscles, and a joint capsule. When the scapula fails to move toward the spine due to muscle strain, it can obstruct movement and cause compression in the shoulder, leading to limited mobility.

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To improve shoulder flexibility, you can perform shoulder rotations in a circular motion to bring your shoulder blades closer together. Do this three times a day, 15 repetitions each time. This exercise helps to increase the range of motion of the shoulder joints, improve posture, and reduce neck pain.

Difficulty reaching behind your back can also reflect your health condition. (Image: Freepik)

Chest muscle tension

Symptoms of chest tightness include pain, poor posture, and reduced range of motion in the arms and shoulders. This is often caused by frequently working on a computer or looking down at a phone. These activities can cause the shoulders to tend to hunch forward, shortening the chest muscles and restricting the reach when pulling the arms backward.

This condition can be prevented by performing chest muscle stretches or using a foam roller. You can do these exercises three times a day.

Overdeveloped biceps

Muscle imbalances are often caused by exercise habits or lifestyle. The arm muscles surrounding the shoulder joint create uneven pulling forces, preventing the joint from functioning normally and leading to restricted joint movement.

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Triceps stretches are exercises that work the triceps and shoulder muscles, helping to relieve shoulder pain. To perform this exercise, raise your left arm high and then lower it behind your head. Then, use your right hand to push your left elbow down so that your palm is in the middle of your lower back. Try to hold this position for 30 seconds and repeat 2-3 times on each side.

Huyen My (According to Livestrong )

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