A Comprehensive Look at How Posture Affects the Shoulder
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 Innovative Physical Therapy Solutions 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.
The classic signs of Upper Crossed Syndrome include:
- 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 system, 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 Innovative Physical Therapy Solutions 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!
Sources: https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-020-4159-9, https://www.jospt.org/doi/10.2519/jospt.2020.0501, https://www.jospt.org/doi/full/10.2519/jospt.2020.8498
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 Innovative Physical Therapy Solutions!
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 Innovative Physical Therapy Solutions, we educate our patients about pain to help them understand their conditions better and actively participate in treatment. Our therapist 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.
Start Feeling Better Today!
Make sure you take care of yourself as you continue your new year resolutions. Reach out to Innovative Physical Therapy Solutions today to find out if you might benefit from physical therapy.
Exercise of the Month
Dumbbell Shoulder Press
(Shoulders, Upper Arms)
Stand tall with a dumbbell in each hand, elbows bent, and weights held at shoulder height with palms facing forward. Press both dumbbells overhead until your arms are fully extended. Pause briefly at the top, then slowly lower the weights back to shoulder height.
3 Sets, 10 Reps. (Materials needed: dumbbells)
Quote of the Month
“It is our wounds that create in us a desire to reach for miracles. The fulfillment of such miracles depends on whether we let our wounds pull us down or lift us up towards our dreams.”
― Jocelyn Soriano, Mend My Broken Heart
The office is friendly and quick to respond to questions and concerns.
“I had a positive experience with each person who worked with me. I feel equipped to continue my recovery at home with the tools, exercises and advice given me by the providers here. The office is friendly and quick to respond to questions and concerns. Thank you!”
A.B.
Innovative PT Solutions Now Provides At Home Physical Therapy with
Telehealth
Avocado Toast with Egg
- 1 slice of whole-grain bread (toasted)
- 1/2 ripe avocado
- 1 egg (poached, fried, or hard-boiled)
- Salt, pepper, and red pepper flakes (optional) to taste
- A squeeze of lemon juice
Instructions:
- Toast the bread: Toast your slice of whole-grain bread until golden brown.
- Mash the avocado: While the bread is toasting, mash the avocado in a small bowl with a fork. Mix in a squeeze of lemon juice and a pinch of salt and pepper.
- Cook the egg: Cook your egg to your preference (poached or fried in a little olive oil works well).
- Assemble: Spread the mashed avocado onto the toast. Top with the cooked egg.
- Season: Sprinkle with a little more salt, pepper, and red pepper flakes if you like a kick. Enjoy!
Why it’s heart-healthy:
Egg: Provides high-quality protein.
Whole grains: Good source of fiber.
Avocado: Loaded with heart-healthy monounsaturated fats.
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.
Contact us today for your free consultation, or forward this newsletter to a friend in need. They will thank you for it.
Expires 2/28/26
