Anyone used physio tape to keep their shoulders back?

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Elvis

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I've just returned to riding after 6 weeks off after a fall, I was no great rider prior to the fall, but I've certainly come back worse.

There's a lot I need to work on and my instructor commented that because there are lots of little things I need to constantly keep a check on I've started to roll my shoulders forward and it's effecting my position.

I've always had an inclination to fold my shoulders forward anyway- I think a lot of it is to do with being quite tall and not overly confident so I try to shrink my frame a little by hunching forward.

So my instructor suggested getting hold of some physio's tape and have my shoulders strapped into a more open position (a close friend is a physio, so I'd ask her to put the tape on) as this might help prevent me slumping over, I was just wondering if anyone else has done this before? To me it sounds like a good idea. I'm not usually one for taking short cuts but with so much else to work on, it'd be quite nice to have one less thing to worry about.
 
I managed a dislocation of a shoulder whilst not falling off a couple of years ago! Self referred to work physio after A&E and x-rays confirmed everything back in place correctly and less than a week after the injury the shoulder had rolled forward into a protective position. Physio used tape to retrain it into the correct position before everything seized up, with brilliant effect. I was able to leave tape on for a few days after each session (covered it with plastic bags to shower etc!) without it irritating skin. Well worth a try. Good you have a friend who can apply it, I can do my own legs but you need 2 hands to apply it correctly and effectively so wouldn't rate chances of self-taping a shoulder!
 
Thank you, that's reassuring! I think if I can catch it early I can train my body to stop doing it. I reckon it's also the reason I get shoulder and back pain, it seems like such a simple thing but if it works I'll be chuffed.
 
I'm looking into this physio tape! Very interested in the retraining shoulder position idea.

I've dislocated both shoulders so many times now, I have to be very careful in daily life to try to prevent another dislocation, meaning I have to keep them rolled forward, even when I sleep. Waking up, moving an arm and the shoulder dislocating is the worst alarm clock. A shoulder can pop out when putting on a seatbelt or trying to get something off a higher shelf in Tescos.....embarrassing..... Physios never suggested this tape to me before though.

So when I ride my shoulders tend to hunch forward as well OP and it's very tiring to 'hold' them in the correct position and they also feel weaker when I do. I think you have nothing to lose by giving the tape a go!

RoughcutDiamond, if you have any info on how to apply the tape correctly to the shoulder I'm all ears :)
 
Illusion100 said:
I'm looking into this physio tape! Very interested in the retraining shoulder position idea.

I've dislocated both shoulders so many times now, I have to be very careful in daily life to try to prevent another dislocation, meaning I have to keep them rolled forward, even when I sleep. Waking up, moving an arm and the shoulder dislocating is the worst alarm clock. A shoulder can pop out when putting on a seatbelt or trying to get something off a higher shelf in Tescos.....embarrassing..... Physios never suggested this tape to me before though.

So when I ride my shoulders tend to hunch forward as well OP and it's very tiring to 'hold' them in the correct position and they also feel weaker when I do. I think you have nothing to lose by giving the tape a go!

RoughcutDiamond, if you have any info on how to apply the tape correctly to the shoulder I'm all ears :)
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I'm hoping to pick up the tape this weekend and then my physio friend can fit it on Monday in time for my lesson on Tuesday, if you like I can get her to take photos and explain what she's doing and then send you the photos and instructions? Then I can let everyone know how my lesson went on Tuesday. I'm looking forward to trying it now!
 
Illusion100 said:
I'm looking into this physio tape! Very interested in the retraining shoulder position idea.


So when I ride my shoulders tend to hunch forward as well OP and it's very tiring to 'hold' them in the correct position and they also feel weaker when I do. I think you have nothing to lose by giving the tape a go!

RoughcutDiamond, if you have any info on how to apply the tape correctly to the shoulder I'm all ears :)
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I wish I could help with that but I'm not a physio nor have kinesio tape training! If I remember rightly it was 3 pieces of tape in an "A" over the outer aspect of the joint. I learnt from physio last year to tape legs to help prevent shin splints, and to stabilise a very wobbly ankle whilst I was doing a series of sponsored runs - worked wonders there too. I suppose if you were to seek out a physio with kinesio tape training to teach you the correct shoulder position, tape placement and tape tension, and have someone else in the house to help you apply it to shoulders, it could be done. My understanding is that it can be damaging if not done correctly.

That's as useful as I get I'm afraid :D
 
Elvis said:
I'm hoping to pick up the tape this weekend and then my physio friend can fit it on Monday in time for my lesson on Tuesday, if you like I can get her to take photos and explain what she's doing and then send you the photos and instructions? Then I can let everyone know how my lesson went on Tuesday. I'm looking forward to trying it now!
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Oooh yes please! That would be fab, thanks very much.....I'm excited now too! Good luck in your lesson. :)
 
RoughcutDiamond said:
I wish I could help with that but I'm not a physio nor have kinesio tape training! If I remember rightly it was 3 pieces of tape in an "A" over the outer aspect of the joint. I learnt from physio last year to tape legs to help prevent shin splints, and to stabilise a very wobbly ankle whilst I was doing a series of sponsored runs - worked wonders there too. I suppose if you were to seek out a physio with kinesio tape training to teach you the correct shoulder position, tape placement and tape tension, and have someone else in the house to help you apply it to shoulders, it could be done. My understanding is that it can be damaging if not done correctly.

That's as useful as I get I'm afraid :D
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How dare you not be an expert, you brought the whole 'yeah the tape is great' thing up and now you let me down like this???? :D

Hmmm, trusting my partner to apply the tape....I might be better off letting the dog do it! ;)
 
I have a similar posture issue. I briefly considered the tape but figured all the actual taping business to be just too diddly. So I bought a shoulder posture brace online for about 16£. It does seem to be helping a bit. It's something I can just slip on and does up with a Velcro strap.
 
Yes! My osteopath taped up my shoulders and it really helped - I have a tendency to overuse one in the wrong way and the tape made me much more aware of it, which I suppose is how it retrains you. I did this twice after appointments, the only odd thing was that I found it quite tiring in a way - a side effect of the fact that I was suddenly using my shoulders properly, I expect, but definitely worth doing, as long as you get the tape in exactly the right places!
 
DonskiWA said:
I have a similar posture issue. I briefly considered the tape but figured all the actual taping business to be just too diddly. So I bought a shoulder posture brace online for about 16£. It does seem to be helping a bit. It's something I can just slip on and does up with a Velcro strap.
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I was about to post about the same thing. I twist badly in my shoulders and my right arm tends to come up and forward (does the same driving the car too) especially on canter circles. Shoulder brace helps but it has been far too hot to wear recently.
 
I use the physio tape as part of my subsequent back issues from fracturing my neck. It's more to help the muscle wastage I had as a result of it, but it's absolutely great for shoulder positioning riding as a side effect!!

I had two pieces of tape, one on each shoulder, coming from the top (slightly over the front) in the middle, down the shoulder in a V shape towards the centre of the spine, half way down the shoulder blades. It takes about 30 seconds to do but it does take someone to do it for you. You need to make sure your shoulders are in the correct position first though or it's pointless!

I've not had it on for a few weeks and I've noticed the relapse, so I would imagine for this to help, you need to keep at it and develop a good posture in general, rather than just only on the occasions for riding - but this may just be my experience.

The tape lasted on my for 4-5 days inc showers etc (I didn't bother to cover it) with only slight irritation when it was taken off, due to how sticky it is!
 
The tape is easy enough to use, and once you have been shown how to apply it it can work really well :)

I would advise going to see the physio though as you may need a slightly different positioning of tape, eg. Could be muscle wasting from old dislocations so might need a slightly altered direction of pull to retrain the right section of muscle to pull shoulders back than the standard positioning.
Pilates is also excellent for shoulders/upper back retraining, and would be good to do along with the tape and start to build up the muscle strength as well :)

If you imagine the bottom point of your scapula and bring them back and down - so the bottom point of right would be pulled down and back as though you are tucking it into the left trouser pocket, and then vice versa. Ie. a diagonal pull.
Try that and see how it feels :)
 
Does anyone have a link to the shoulder brace they use? I’ve got scoliosis, I’ve been working on bringing my right shoulder back and down for months and it is helping with my riding, but a brace might be more effective for keeping me a bit straighter. I turn ‘into’ my shoulder on the right rein and came a cropper last night due to mixed messages to my girl when jumping – would like to give this a go!
 
Just thought I'd update, I bought my KT tape today, my physio friend came along to make sure I bought the right one. Mine is pre-cut into strips but you can also get it on a roll-either is fine. My friend did say you should look to spend £10 minimum as any cheaper and the tape won't really be sticky enough. Mine cost £15 and is meant to be pretty good.

My lesson is at 12 tomorrow so my friend is popping round at 10.45 to pop it on and is happy to take photos and explain as she goes, so I'll post those tomorrow too. And then let you know what I thought of it all!

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Right so I've been taped up!

So the first two pieces of tape want to look like this

C9E8609A-AD69-4F1D-87E1-CDC25631C4C1_zpswuwzcrzq.jpg


So you start at slightly over the shoulder and stick about 1 inch of tape down without any stretch, then whilst holding the 1 inch already stuck, you stretch the tape to 100% and then let it back to about 70%, you then stick down the rest of the tape in the way shown in the photo, (at 70% stretch) making sure to leave 1 inch at the end of the tape which you finally stick down with no stretch (just like the first inch)

You then do the same with the next piece of tape in the other position shown, exactly the same with the 1st and last inch of the tape having no stretch and the middle section having about 70% stretch.

Obviously when you (or rather someone else) apply the tape you need to make sure you are in the correct posture, so head straight ahead and shoulders rolled back.

E01CC03F-0E88-4ABE-AB5F-8F2D9FFC1CB3_zps1yvpend3.jpg


D4D72D1A-8836-412F-9F55-323A86D0E029_zps3yblwozy.jpg


A254CACF-111E-4B83-A07A-31DE209ECB2E_zpsrfxzeyky.jpg


Just leaving for my lesson now, so will update when I'm back but I can already notice the difference already!
 
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