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