A Comprehensive Look at How Posture Affects the Shoulder
November 2024 Newsletter
Shoulder pain is an all-too-common complaint, making routine activities like lifting, typing, and even sleeping difficult. It seems like every week we get a patient who comes to us with shoulder pain related to poor postural habits.
A lot of people know the old song about how the foot bone is connected to the knee bone (and the knee bone is connected to the thigh bone and so on). In the world of physical therapy, we call this regional interdependence. This means something in one area of the body is affecting another area. As the song says: it’s all connected.
Well, this is definitely true when it comes to the functioning of our shoulder joints. Poor postural habits and prolonged slumped postures put the shoulder in a vulnerable position, making it susceptible to pain or injury. The good news is our therapists at Breckenridge Physical Therapy have extensive training in identifying all the factors that are contributing to your shoulder pain and, most importantly, how to resolve them, one by one!
How Posture Impacts the Shoulder
One significant factor contributing to shoulder pain is Upper Crossed Syndrome (UCS). This condition is characterized by postural changes that affect how the muscles of our upper back and shoulder girdle work, which in turn affects the normal movement patterns in the entire upper portion of the body.
- Forward head posture: The head is positioned forward in relation to the shoulders.
- Rounded shoulders: The shoulders are rounded forward, causing the upper back to appear hunched.
- Increased thoracic kyphosis: The upper back has an increased curvature, leading to a rounded appearance.
- Protracted shoulder blades: The shoulder blades are positioned more forward and away from the spine.
- Weak deep neck flexors: The muscles at the front of the neck that help stabilize the head are weak.
- Tight pectoral muscles: The muscles in the chest area are tight and may contribute to the rounded shoulder posture.
- Weak scapular stabilizers: The muscles that stabilize the shoulder blades are weak, leading to altered movement patterns.
These issues often lead to shoulder pain, limited range of motion, and impaired muscle function. Although the signs are common in a lot of people, not everyone with these signs will have the same symptoms. This is why it is essential to consult one of our physical therapists to identify your specific needs and design a tailored treatment plan that addresses your situation.
The Role of Physical Therapy in Resolving Your Pain
The first step to resolving your shoulder pain is a comprehensive evaluation. Our physical therapists will conduct a thorough history and physical exam that includes an assessment of your posture as well as the function of your shoulder blade musculature to identify any obvious changes to muscle activation and movement patterns.
Based on the assessment, our physical therapists will design tailored exercise regimens that address not only muscle length and strength but also neuromuscular factors. This could lead to more lasting relief and functional improvement.
Our team uses a functional approach that is rooted in neurology. We consider the interaction between your nervous systems, biomechanics of your spine and shoulder joints, as well as muscle function. This allows us to not only identify and address any imbalances in muscle length and strength but also from neuromuscular factors like muscle recruitment.
These exercises may include work on your spinal joint mobility and strengthening exercises to correct any postural dysfunctions contributing to your conditions. Our team spends a lot of time educating you about how you are holding and moving your body to ensure you have the tools to train your body in the proper movement patterns that help to correct imbalances and offer lasting relief.
Take the First Step Towards Lasting Relief Today
If you’re experiencing persistent shoulder pain, limited range of motion, or discomfort in your upper body, the time to act is now. These signs are not just distressing; they can have a long-term impact on your quality of life and overall well-being. Reach out to Breckenridge Physical Therapy today for a comprehensive assessment and personalized treatment plan designed to restore balance to your muscles, improve your posture, and, most importantly, alleviate your pain!
Patient
Success Story
“Justin helped me after my car accident. My pain is much improved. He is able to expertly teach me how to tune in to my body and be effective with my exercises and interventions. I am confident I will get better as my therapy continues. I highly recommend you see Justin if you ever need an amazing therapist!”
— Roselle C.
Go to the Pain,
Not Through the Pain
The days of “no pain, no gain” are hopefully in the past. The idea of emphasizing pushing through discomfort to achieve results is not an effective solution for most people dealing with a painful condition, injury, or chronic condition. In fact, recent research suggests that a more holistic approach is effective and, indeed, safer for patients.
Pain is our body’s way of letting us know that something is happening in the body. When a nerve ending is triggered, an impulse travels to the brain, alerting us that something is happening. It is a warning sign or an alarm. How this impulse is interpreted varies from person to person and is influenced by a multitude of factors.
Aggressively pushing through pain can worsen the underlying issues and potentially result in long-term damage. The key is getting help from people who work with painful conditions every day, like our therapists at Breckenridge Physical Therapy!
How Physical Therapy Can Help You Find Relief
In cases of musculoskeletal disorders and injuries, applying excessive stress on already agitated tissues can prolong the healing process and even cause further injury. In comparison, going to the pain but not through it means cautiously approaching the edge of discomfort without crossing it, which can help your body progress without delaying your recovery.
Our objective is to work within a “therapeutic window”: a range of activities that stimulates the body’s natural healing mechanisms without triggering negative responses.
At Breckenridge Physical Therapy, we educate our patients about pain to help them understand their conditions better and actively participate in treatment. Our therapists can help you learn “pacing,” where activities are broken down into manageable parts, helping you to avoid extreme ups and downs of feeling good one day and an increase in pain and inactivity the next.
By respecting the body’s pain signals and working within a therapeutic window, our approach aims to achieve long-term functional gains without the risks associated with pushing through pain.
Quick & Easy Healthy Recipe
Sweet & Sour Cauliflower
Easy and healthy Baked Sweet & Sour Cauliflower is a delicious twist on classic sweet & sour chicken or pork and it’s baked instead of fried. You won’t miss meat in this lightened up classic!
Directions:
Preheat oven to 425 degrees. Toss cauliflower and oil in a ziplock bag. Add corn starch and toss to coat again. Transfer cauliflower to a greased baking sheet. Bake for 15-20 min until cauliflower starts to brown on the bottom. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. Combine sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together corn starch and cold water in a small bowl until dissolved. Add to pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions.
Recipe: www.lecremedelacrumb.com/baked-sweet-sour-cauliflower
Ingredients:
- 5-6 cups cauliflower florets
- 3 tbsp vegetable oil
- 1/3 cup corn starch
- 3-4 cups steamed rice, for serving
- Thinly sliced green onions for garnish
- 3/4 cup sugar
- 2 tbsp soy sauce
- 1/2 cup apple cider vinegar
- 1 tsp garlic powder
- 1/2 tsp onion salt
- 1/4 cup ketchup
- 1 tbsp cornstarch
- 2 tbsp cold water
Exercise of the Month
Bilateral Horizontal Shoulder Abduction with Band
Start by standing up straight and holding one end of a resistance band in each hand. Raise your arms straight out in front of you. Pull your shoulder blades together. Spread your arms straight out to your sides, pulling the band apart. Once you have reached your maximal range of motion, let your arms come back in.
Meet Our Team
Dr. Justin Welch
PT, DPT, C-PS
Dr. Ellie Allan
PT, DPT, C-PS
Dr. Alexander Kuck
PT, DPT, C-PS
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
