Sports Therapy and Remedial Massage

Rounded Shoulders

Rounded shoulders (shoulders roll forward) are often the result of slouching in front of a desk but can also result from how you work out at the gym. Either way, it can cause pain and aching in the upper back and have a knock on effect on the rest of the back. The rounding of shoulders also encourages the head to extend forward, causing neck pain.

If you work to improve your posture you will help reduce these pains and will have the additional effect of allowing your diaphragm to work properly, allowing a deeper breath and increased oxygen into the body.

How can I help improve this aspect of my posture? NB: If you are unsure about any of the exercises and stretches in this months focus, or have an injury which may be effected by doing them, please contact me before trying them.

Exercise: Tighten your pelvic muscles, lift your chest, retract your head and move your shoulder blades down and together. Hold for 20 seconds if you can and repeat throughout the day. Try it when at your desk, sitting on the train, standing at the bus stop.

Stretch: Stretch out your pectorial muscles when your muscles are warm. Do this by placing your arm with elbow bent at 90 deg against a door frame. Without leaning towards/ away from the wall with your body step your inside leg forward and slowly move your weight on to it. (See picture) You should feel a stretch across the top of your chest. Hold for 20 seconds if you can. Repeat 3 times.

How can Jīròu help? Sports Therapy can reduce rounded shoulders and reduce the upper back and neck pain they cause. Treatments will include Myofascial Release, Sports Massage, Soft Tissue Release, Soft Tissue Mobilisation and Trigger Point Release and Exercise Therapy.

pec stretch

Improving body performance for sport & daily life


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Five stars. Immediate benefit from her actions and clear explanations relating to a persistent sports injury. She has also identified other physical matters of which I was unaware, and has started to take corrective action. Helpful exercises have been advised: her powerful and pragmatic encouragement ensures that these are being pursued as recommended! TA
I consulted Rachel about a persistent pain in my knee. I am delighted that her treatment has solved my problem and her advice on this and on my general posture has enabled me to go for pain free country walks. Thank you, Rachel. BS
Rachel conducted a thorough and professional posture assessment. She provided me with both general advice and specific exercises to improve my gait and extend the degree of bend in my bilateral knee replacements. LS-S
After many years with a shoulder problem Rachel’s therapy and massage is having a marked effect. My shoulder is now moving more freely and I’ve lost that grating noise when I climb. BB
Fantastic massage last week – thank you so much Rachel Sutton at Jīròu Sports Therapy – really sorted my serious back and hip pains! Have recommended you to other MK locals. AH
Rachel thank you so much for an amazing massage, you really know how to find those tricky spots. Eternally grateful. BH