My right shoulder feels like its a bit forward since march. I spent the location on my computer, having a bad posture throughout, also in march I think I did the pull up wrong (my guess is what is what caused my right shoulder to be a bit forward) the muscles on the right of my neck too feel like they are a bit stretched. I do not have any pain anywhere tho. The motion of my right shoulder is not as great as what it used to be and not as good as compared to my left. I personally even see a difference like one of the muscles in my right shoulder may be in a bit weird position (can share a video of it). I wanted to join a gym but I don't think I can, until this issue is fixed. Now this forward shoulder has become very annoying and feels like it needs to be fixed.

Dr. Julie Mercy J DavidPhysiotherapist26yrs exp

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This exercise will strengthen the extension muscles in the upper back. How to do it: lie face down with your head lifted off the floor. Your lower back needs to be slightly hyper-extended. Stretch your arms straight out in a y position with your thumbs pointing up. Pull your arms back in an arc until your hands are in a ?handcuff? position. Slowly reverse your arms until you?re at the start. Repeat 2 or 3 times. ?wall sliding (wall angels) this exercise will strengthen the scapular retractors and will provide good shoulder mobility. How to do it: stand with your back against a wall but take one small step forward. Hold your arms out in the shape of a w with your hands facing up. Push your hands up toward the wall until they reach a y position. Return your arms to the w position. Repeat 5 times. ?t-spine rotation thoracic spine rotations are essential for increasing mobility in the thoracic spine region (where the kyphosis affects). How to do it: get on all fours making sure your arms are at full length and your hands are positioned just in front of your shoulders. Take your right arm and stretch out your arm. Slowly move your arm underneath your body (and slow twist at the waist) until your arm is as far through as possible and you are looking at the palm of your right hand. Slowly reverse. Do 3 of these then repeat with the other arm. ?crucifix spending too much time in a seated position causes lower and upper back muscles to shorten which leads to poor posture. This stretch helps to undo these shortened muscles. How to do it: stand tall with your arms extended straight out to your sides at shoulder height. Turn your wrists so your thumbs face backwards and pull your (straight) arms up over your head. Bend your elbows until your elbow is at a 90 degree angle. Lower your left hand until it touches your shoulder. Take your right hand and place it on the left elbow. Lower your left hand as far as you can go and hold for as long as you can. Slowly release. Repeat 2 times then switch to your other arm. Do this exercise several times a day. Bad posture can contribute to the severity and appearance of pectusexcavatum. Strengthening your postural muscles can help. Because we often work on our front body ? especially when strengthening our chest to help with pectusexcavatum ? this exercise will help balance your body by strengthening your posterior chain ? those muscles on the back of the body. 1.Lie on your stomach on a mat with your arms extended in front of you and your forehead resting on the ground. 2.As you inhale, lift your head, legs, and arms. 3.Hold for a count of 5 and gently release back to the ground. 4.Complete 2 sets of 10.  

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