Rounded shoulders - physio fixable?

[jago25_98]

My shoulders are too far forwards. It's not a problem as such but I'd really like to improve this posture for cosmetics and prevention of further problems.

Evidence as the untrained joe public I am:
1) Can lift more in the gym with shoulders held back
2) When I hunch my shoulders and drop them I feel a tingley feeling; impinged nerve?
3) It just looks so much natural in the mirror if I move my shoulders back an inch

If I could get surgery to correct I'd consider it! That's how much I want this. It is my next physical goal. If only my shoulders resting position was that inch back.

What I need to know is, how do I find a good physio who has experience with this? Remember, I don't have any physical problem to fix, it's mostly cosmetic.
Do I need someone who works with film stars or athletes perhaps? I'm used to the gym and so I need someone who is sympathetic to that background rather than someone used to prescribing twiddling toes to the elderly. Perhaps I have to travel to London for this?

I'm sorry if I sound ungrateful for a good body, or shallow for wanting to look good. I know you work with people daily who can barely blink or talk so it seems greedy to want such a thing. However, I make no apologies for aspiring to better things. It's like aspiring for a better wage and a better life. I'm prepared to work for it, I just want to build something better.

Thank you for any advice on finding an expert.

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[Canuck Physio]

Hello,

I weight lift myself, and I find that a common problem in gym goers is that they train too hard and too heavy on the bench. Over a period of time this enhances muscle strength, but in doing so the Pec Major begins to shorten in terms of sarcomere length (Ref) as it 'pulls' on the arm rotating the humerus inward, while creating a stretch on the opposing back muscles.

The best way to correct this is through muscular balance exercises to begin with, as this is much preferable over surgery. As well a specific stretching program is recommended.

I would suggest you see a Physiotherapist so that you can have your posture analysed, and the specific muscles can be determined that require either stretching or strengthening.

Ref:
J Anat. 1978 December; 127(Pt 3): 459–468.
Changes in sarcomere length and physiological properties in immobilized muscle.
P E Williams and G Goldspink

[BobbySports]

Hi

You most likely need soft tissue work along with alot of stretching of the Pec muscles as they are most likely short & tight which is most likely one of the reasons that you have developed the rounded shoulder posture.
Also importantly you most likely need to strengthen your back muscles which are important with correct posture (Rhomboids & Middle Traps).

You might also have a forward head carriage which is commonly seen with the rounded shoulders which is whats known as Upper Crossed Syndrome.

Basically alot of stretching & deep tissue stripping of the pecs to help release and lengthen the tissue in combination with alot of corrective strengthening exercises of rhomboids & middle traps to help pull back the shoulders can help correcting your posture.

Their are also taping techniques that can help which basically force you to keep the correct posture & make you more aware of what is the correct posture.

If you need to know some corrective exercises I can help.

Goodluck.

All the best.

[chris101]

I agree with Bobby, also maybe even cut out the shoulder day from your training if you have one and replace with extra rear delt, rhomboid, upper back work.

Your shoulders get worked a lot doing chest and even a lot of back work, so you shouldnt lose much muscle and it may prevent the dominence.