4 Steps to Pain Free Shoulders

In this article, I am going to discuss the key cause of shoulder pain that I see in my practice. I’ll give you details about the symptoms of this type of shoulder pain, and some pointers on what you can do about it.

In this day and age, we spend way too much time hunched forwards. The number-one reason for this posture is sitting at computers or laptops with rounded shoulders, neck protruding forwards, and arms outstretched in front of the body. The cost of this bad posture is PAIN. As the muscles of the chest and the front of the shoulders are constantly being shortened, and seldom stretched, they become tight. Adhesions form within the fascia, a gel-like connective tissue which wraps through and around ever structure in the body. These adhesions in turn cause the muscles to remain tightened and shortened, so that when you come to try to stretch these muscles, there doesn’t seem to be any give. The result is a limited range of movement and, over time, pain.

People usually experience this type of pain in the front of the shoulder, the top of the arm, and up into the neck and base of the skull. The pain usually comes on gradually, over a period of weeks to months, and you might not be able to pin-point when it started. If left untreated, this shoulder pain can become chronic and can wreak havoc in your life. The shoulder pain can disrupt your sleep, your work, and any hobbies that involve moving. I have seen people in tears with this pain, having had to stop working because the only time they’re comfortable is when they’re lying down in bed on strong pain killers. It grieves me to see people suffering like this, because the solution is so simple.

Over the past year, I have had a 90% success rate treating clients with this type of shoulder pain. Using a simple 4 step process, I have helped clients to become completely pain free. I

Step 1

Apply for a FREE consultation with me. At this consultation, I will fully assess the cause of your shoulder pain, your posture, and give you specific steps that you can take to get rid of your pain. If I feel that hands-on treatment can help, I will create a tailored treatment plan to get you pain free as rapidly as possible. This is the fastest way to finding out exactly what is wrong with your shoulder, and you really have nothing to loose as it’s a free consultation. To apply, fill in the form here and then book your appointment online.

Step 2:

Change your posture. When working at a computer, make sure that everything is set up correctly.

  • The top of the screen should be level with your eyes
  • Your arms should be hanging comfortably with your elbows in line with your sides, not stretched out in front of you.
  • Your elbows should be bent and 90 degrees, with your forearms resting on the desk in front of you
  • Keep your keyboard close to your body. Pin your elbows in at your side and pretend that you’re a penguin: if, in this position, you can’t reach your keyboard and your mouse, bring them closer to you
  • Get a marble mouse. This will prevent you from sliding your mouse arm forwards, an action which puts strain on the muscles of the front of your arm and chest.
  • If you use a laptop, get a stand for the laptop to go on so that you can get the screen at the right height, and invest in a USB or wireless keyboard and marble mouse. Set up as above.

Step 3:

Get those muscles and fascia released, so that they are not pinning you in your forward-hunched posture. I use a variety of soft-tissue release techniques to do this as rapidly and effectively as possible, to save my clients time and money. Typically, 3-6 treatments are required, and each hands-on treatments can last 30-45 minutes. Whilst they can be a little bit painful at times, the results are certainly worth it. This is what Helen Forrest, a Head Teacher at a primary school in Coventry, had to say after her first treatment from me:

I’ve had pain in my shoulder for two years, and recently it became much more severe to the point that I felt like crying. I just wanted to stay in bed because doing anything else hurt. The pain stopped me lifting my right arm past a certain level making it very painful to get dressed and undressed. Today I had my first treatment with Judith Townshend and it feels a million times better! I can now raise my arm all the way, with only mild discomfort. It really is a miracle, and definitely worth the investment.”

Step 4:

Rehabilitation exercises and stretches to get the newly-released muscles at the front of your body moving, and to strengthen the weaker muscles at the back of your body. In my next blog, I will be sharing a video of these exercises, so be sure to look out for that.

I hope that you have found the information in this article useful. If you would like to book a consultation with me, all you need to do is book your time slot online. If you know anyone else who could benefit from this, please share this article with them.

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