Can you really fix rounded shoulders? Any physios around?

[BlossomToLeaves]

I've always had rounded shoulders but one in particular is very much so, almost pointing inward compared to the other. I'm having physio for shoulder issues that the rounded shoulders are making worse. She's told me to try to pull my shoulder blades back and down as often as possible, but I just end up with sore neck muscles when I do, almost in spasm at times, and it always seems to be an effort - it never gets comfortable or feels like they are learning to stay that way on their own! It's been about 3 weeks with the other exercises, but several months of trying this one, and doesn't feel like much is happening. I sleep curled up on my side with shoulders rounded in, and I don't know how to change that. I'm only seeing the physio every 6-8 weeks (NHS) but she always says to just persist anyway.

Has anyone really changed their posture? Do those posture correctors help? I've tried one before but it was hard enough to get on with my shoulder pain anyway (impingement) so didn't use it, but I've read that you end up depending on them rather than changing your habits, so I don't know if it's good. Different pillows? Sleeping differently? Massage?

any other ideas?

I have made massive changes to my rounded shoulders, particularly after seeing an osteopath and completing exercises. I am mid 40s.

My mum has rounded shoulders and the same osteopath. The osteopath says it is too late to correct my mums shoulders as they have been rounded for so long. She is late 70s.

My exercises are all about stretching the whole back while flat on the floor.

In addition, I am conscious all the time of standing up straight, particularly tucking my tailbone under so that my mid back doesn't curve in, which in turn rounds my shoulders.

I try to sleep straight, which is hard! My natural position is with one leg bent at hip and knee (both 90° or more, for comfort). This natural position allows my mid back to curve in, my butt to stick out, and my shoulders to round! I try to sleep on my side or back, with my legs straight; pillows between my knees and behind my back help.

I recommend seeing an osteopath if you can. They are different from a physio because they will try to manipulate the body back to where it should be and then give exercises to strengthen the body to keep it there (will probably require multiple visits as your body will initially pull itself back to the wrong position until you strengthen the new muscles). Physio tries to use exercises to make minor corrections and exercises to strengthen the body to reduce pain/increase function. I have had vastly better results with osteo.

Two things have massively improved my posture - to the extent that random people compliment me:

• daily planks; try the Bowflex 3-minute plank
• daily abs workouts, such as Rebecca Louise's Best Abs or Caroline Girvan's Braced Core & Abs.

Try Iyengar Yoga. Huge emphasis on slow, incremental refinement of posture and structure of the body through traditional yoga postures meticulously analysed and taught and supported with props to make all sorts of changes within the reach of all sorts of bodies. If you take to it it can be life changing.

I tried lifting weights targeting upper back area. I found it very effective for general posture which had effect of pulling shoulders back.

Lie on you back on the floor with a rolled up towel placed underneath the spine only along your upper back (ie between base of neck and where ribs finish), allow your shoulders to fall naturally to the floor eg opposite position to being rounded. Lie about 30 mins. Do this every day- it will allow the soft tissues to adapt in length to a straighter poster with shoulders back. It will be uncomfortable and feel alien but that’s because you’re so used to your rounded posture.

This In addition to your exercises will help. To overcome a bad posture it takes a LOT of effort and doing but if you keep doing it will help. You definitely need to change the sleeping posture too as we spend nearly half our time asleep so lie on your back or at least on side without rounding shoulders. Get someone to put tape between your shoulder blades which will constantly remind you to draw shoulder blades back /together…like a constant cue.

I agree. Since I have started doing Iyengar Yoga my posture has improved.My teacher tells about spreading the shoulder blades and dropping them downwards.
I am very mindful when not at a class about my shoulders being up around my neck so I focus on the correct alignment.

I need to adjust my posture.

I'm another yoga advocate. My posture had improved hugely since practicing regularly (my issue was uneven hips which started causing problems). Yoga has made me much more aware of my body day to day too and how I am standing/sitting.

I'm sure yoga is tremendously useful, but for good posture one needs a strong core. I cannot think of a better way to a strong core than planks and abs exercises such as crunches, reverse tucks, hollow holds, leg lowering, Russian twists etc.

Pilates. It will change your posture entirely. Anyone who does proper, classical Pilates will tell you that 'shoulders back and down' is one of the instructors favourite sayings.

You'll need face to face / hands on assessment as everyone is different. You may have weakness in muscles at the back, tightness at the front and possibly a combination of the two! All of the exercises mentioned will be of benefit but you need to be coached to do them safely and effectively as technique (and appropriate workload) are critical.
In answer to your question, it's very likely that improvement of your posture is achievable.

Agreed. It also gives you a core of steel.

Thanks all.

At the moment, I can't do anything like crunches or planks or that kind of thing because of the shoulder pain, but hopefully when that has improved, I'll be able to do more. (I have a rotator cuff injury). I know that I have a very weak core for sure, also quite overweight.
I might be able to do yoga or pilates though. "Shoulders back and down" is basically what I've been trying to do for months but it never really seems to get any more comfortable! It feels unnatural still, and makes my neck feel tight.
Not sure about hands on assessment. I have nhs physio, so it's not very often, and they don't tend to touch you at all but just watch, and have a fairly standard list of exercises I suspect.
Sleeping will be a tricky one to change, as I am so used to curling up in a little ball on my side, but I will try to train myself to lie on my side. I think I might have to if I have surgery anyway, so might be good to try to get used to it now. But that will be very hard! It's comforting and cosy especially in the winter to curl up hugging a pillow rather than lying on my back where I'll probably snore more, but I'll try - maybe a different pillow would help.
Osteopath is an interesting idea; I don't have much money for private treatments/physio/etc but might be able to do a couple of sessions.

Remedial or a sport massage might help relieve some of the pain and discomfort you are feeling

Thanks, yes maybe that would make the whole 'shoulders back and down' better. I wonder if a private physio might do something like that as part of a session as well.

And I meant 'train myself to lie on my back' not my side, as I think that's what is needed after surgery. Maybe it'll be easier in the summer as it's so hot I won't want to be curling up!! I might need to get some kind of bolster pillow to stop me turning on my side though, or at least it might stop me curling up even if I do lie on my side, just with the worse shoulder up.

Also I've seen some gadgets where you stick on a sensor to your upper back/neck, or wear it as a necklace, and it makes a buzz when you are slouching (connected to your phone somehow to use the accelerometer/position sensor on it I think). But I don't know if that would work as I can sit up with my back straight but my shoudlers are still rounded, so it might not detect the right thing.

Pilates?

Bear in mind that you have been working at improving your posture for 3 months but you have YEARS of poor posture and all the hours of the day where you are not focussed on posture that is still reinforcing the rounded position.

It will be possible to improve but it will take constant attention, exercises, stretching and mobility and physio to reverse the effects.

If you do some exercises but then spend the rest of the 23 hours hunched over a phone, curled up in a ball and sitting slouched on a sofa, you won't get any improvement.

yes, this is true! I was also thinking that maybe I should get my watch/phone to buzz every so often just to make me think about my shoulders - might work as well/better than the gadget that detects slouching and buzzes to remind you.
The sleeping will be the hardest to fix I think.

Definitely see an osteopath.

A good Pilates instructor will be able to work with you and adjust for injuries. It was originally devised to rehab injured servicemen and then ballerinas. Don't worry about being overweight either, I need to drop about 50 kg and I manage. It is a very adaptable form of exercise, with a focus on breath work to build your core. Having a strong core makes such a difference to everyday life. I hope you find a solution that works for you.

Osteopath - can't recommend mine enough she cured a long standing neck problem for me and keeps back problems at bay
Pilates - far better than yoga in my experience
Frequent exercises at home every day in short (5-10 minute) sessions
Posture correction - regular breaks from sitting, staying conscious of not slouching/slumping. A regular alarm is a good idea
Workstation assessment if you have a desk based job
Sleeping - a pillow between your knees for a better position. I'm a natural front/side sleeper with a bad twist in my lower back and just can't train myself to stay flat on my back. I use a normal firm pillow but some prefer memory foam or full body pillows like the sort used for pregnancy.
Strapping - your physio or an Osteopath may recommend what to do if you ask. Example here: . This really helped for me - as the tape tightens when your shoulders slump forward. The tape is cheap from any chemist. You can buy posture correctors online which are similar in effect but I've not tried them.

Thanks.
It sounds like actually seeing someone in person would be helpful. At the moment, I expect my budget runs to a couple of sessions in person, and then mostly using youtube pilates videos or that kind of thing! But I might try to save up. I have an NHS physio in about a month and will keep persisting with the 'back and down' until then