I cringe everytime a patient comes in with a shoulder issue as they are so complex and difficult to treat. The majority of shoulder problems I see are due to computer use. When you are sitting at the computer stop for a moment and see how your body is positioned. Most likely you are hunched forward a bit, shoulders and head forward. Staying in this position for minutes, let alone years, causes the pectorals (chest muscles) to contract, and the upper back muscles to overstretch. I have seen shoulders stuck so far forward that I do not know how structurally they are staying on a persons body. Once the shoulder is misaligned the tendons, muscles and ligaments stop functioning correctly.
My job is to get the shoulder in better alignment and teach my patient how to live in their body better. First they need to take quick breaks during the day to stretch. Clasp your hands behind your back, squeeze your shoulder blades together and stretch your shoulders back. Hold this position for 30 seconds and do it 5-6 times per day. Next you need to WIGGLE, yep wiggle. Roll your shoulders back, both at the same time then alternate them. I have my patients do this for 20 seconds every hour.
The following video shows some basic exercises to strengthen the upper back. A strong upper back counteracts the shoulder forward posture. We did the exercises with kettlebells but you can use any hand weight. If you are weak between the shoulder blades I would start with a light exercise band and work up to weights. The motion comes from between the shoulder blades and not the muscles at the base of the neck. See how Jakes shoulders stay down when he does the exercises.
Yours In Health!
Dr. Wendy
