SupremeCaught your reflection hunched forward?
A photo, a shop window, a glance in the mirror. Your shoulders are further forward than you remember. Telling yourself to sit up lasts a minute, because tight muscles at the front keep pulling you back into it.
Nick Monczakowski 4.9 from 74 Google reviews · 13+ years
The 30-second mirror check.
Stand side-on to a mirror, relaxed, arms by your sides. It isn't a diagnosis. It just shows you what Nick will look at in more detail.
Ears and shoulders
Is your ear well in front of your shoulder? The further forward your head sits, the harder your neck and upper back work.
Your hands
Now face the mirror. If you can see the backs of your hands and your knuckles face forward, your shoulders are likely rolled in.
Your shoulder blades
Ask someone to look at your back. Shoulder blades that sit wide or stick out often mean the chest is winning the tug of war.
Not lazy posture. Tight muscles.
The chest shortens.
Typing, driving, phones and pressing in the gym all happen in front of you. The pecs adapt by getting shorter and pull the shoulders forward.
The lats join in.
Tight lats roll the shoulders inwards and make reaching overhead feel blocked. Common in gym regulars, swimmers and climbers.
The back gives up.
Pulled long all day, the muscles between your shoulder blades tire out. They can't hold you upright however hard you try.
Open the front. Wake up the back.
Pecs & pec minor
Release through the chest so your shoulders can settle back without you forcing them.
Lats & serratus
Freeing the sides of the ribcage gives your arms room to go overhead again.
Upper back & shoulder blades
Work on tired, overstretched muscles plus mobility through the mid-back, so sitting tall gets easier.
Upper traps & neck
A forward head usually comes with it. Easing the neck takes the daily ache out.
Who ends up rounded forward?
Drivers
Arms forward on the wheel for hours. Driver stiffness →
Gym regulars
Plenty of pressing, not much pulling. The chest gets strong and short.
Swimmers & climbers
Strong lats and a tight front of the shoulder come with the sport.
New parents
Feeding, lifting and carrying, hunched forward for months.
Students & gamers
Long hours over a laptop or controller, usually on the sofa.
Posture myths. Busted.
“I'll just remind myself to sit up.”
Tap to flip →It lasts until you focus on something else. Change what's pulling you forward and good posture takes less effort.
“It's just how I'm built.”
Tap to flip →Some of it is. Plenty of it is how you spend your day, which means it can change.
“A posture brace will fix it.”
Tap to flip →A brace holds you in place while you wear it. Take it off and the tight chest is still there.
Standing taller. In their words.
“He has resolved the issue with my shoulder and also helped me to correct aspects of my posture, which have been exacerbated through years of working long hours sitting at a desk.”
Neil · Desk-based consultant“After sitting in a typists chair for work for the last seventeen years I was struggling with pain and aching joints. I would definitely recommend him if you are having any trouble.”
Alison · Desk worker“I'm not a sports person but I'm now greatly benefiting from Nicks knowledge and skills.”
Colin · Not a sports personOne hour. Stand a little taller.
- 01
Talk
Your work, your training and where you feel it most.
- 02
Assess
A look at how you stand and move, then hands-on assessment of your chest, lats, neck and upper back.
- 03
Treat
Release of the tight front and sides, plus work on the tired muscles behind.
- 04
Plan
A few simple stretches and strength moves that fit into a working day.
Before you book for your posture.
Can massage fix rounded shoulders?
Massage releases the tight chest, lats and neck that pull you forward, so better posture takes less effort. Pair it with a few simple exercises to strengthen your upper back and the change lasts. Most people feel more open after the first session.
What causes rounded shoulders?
Mostly how you spend your day. Desk work, driving, phones and chest-heavy training tighten the front of the body. The muscles between your shoulder blades get pulled long and tire. Over time that becomes your resting posture.
Will I need to do exercises at home?
A few, yes. Nick will show you simple stretches and strength moves that fit into a working day. Treatment opens things up and the exercises help you keep it.
Are rounded shoulders linked to neck and shoulder pain?
Often. A forward posture overloads the neck, upper back and front of the shoulder. That's why rounded shoulders so often come with neck pain, tension headaches and pain reaching overhead.
How many sessions will I need?
Most people feel a clear change within 3 to 5 sessions alongside their exercises. Many desk workers then keep it in check with a session every 4 to 6 weeks.
When to see your GP first
Call NHS 111 or see your GP before booking if you have posture changes with any of these:
- A hunch or curve that's appeared quickly or is getting worse
- Back pain with a hunch after a fall, even a small one
- Numbness, tingling or weakness down your arms
- Pain that's worse at night and doesn't ease with rest
Not sure? WhatsApp Nick a quick description first. If massage isn't the right first step, he'll tell you before you book.
Rounded shoulders pull on everything.
Stand taller without trying.
- £80 first session, assessment included
- Mon–Fri 11am–7pm
- Near New Malden station · free street parking
- Personal reply from Nick, usually same day
“He helped resolve a long-standing issue with my neck and shoulder… Rather than attempting a quick fix, he focuses on achieving long-term, lasting results.”