Signs Your Shoulder Problems are Related to Posture

Modern day lifestyle has led us into an epidemic of poor posture. Shoulder posture abnormality contributes a spectrum of health conditions affecting appearance, movement and pain. The areas most affected are the head and neck, upper back and shoulders. This article shows the five most common signs that relate rounded shoulders with poor posture. It helps answer the question why I hunch my shoulders and ways on how to improve rounded shoulders.

Article Summary

• Top 5 signs poor posture related to shoulders
• Causes of shoulder pain
• Fixing shoulder pain with Stretches
• Fixing shoulder pain with Exercise
• Fixing shoulder pain with Therapeutic Modalities

Top 5 signs poor posture is causing shoulder problems

• Headaches
• Neck pain
• Head forward
• Dowager’s Hump / Hyperkyphosis
• Frozen Shoulder

Headaches and Neck Pain

Headaches and neck pain connected to posture are common. They are hard to get rid of because pain relieving interventions only mask the symptoms. The underlying issue is the muscle that connects to the shoulder pulls on the head and neck. The primary muscle involved is the medial division of the trapezius muscle. Read more about headaches related to posture.

Head Forward

A common pattern that is seen with shoulder problems is forward head posture. Due to the weight of the head and time there is a process of deformation. The muscles, tendon and ligaments shorten in the front and lengthen and weaken in the neck. The result is the head goes forward and the neck tracks along with it. The secondary consequence to forward head posture is the shortening of the muscles along the front of the neck and upper chest. The shortening in this area sets into motion the pulling of the shoulders forward. Over time the shoulder begins to roll forward producing the poor shoulder posture. Learn more about forward head posture.

Hyperkyphosis / Dowager’s Hump

Another breakdown pattern of shoulder posture is seen in the upper back. Hyperkyphosis is a term referring to an accentuation of the normal curve that is in the upper spine. A normal curve can be measured using x-ray, or at home you can do the wall angel test:

• Stand against a flat wall with your heels touching the wall
• To get an honest reading, stand in your normal posture
• Take a deep breath, exhale and relax

If you feel the upper part of your shoulder blades are not touching the wall this is a sign that you have hyperkyphosis of the thoracic spine. Dowager’s hump is accentuation of the normal curve with a fatty pad gathering behind the neck.

Frozen Shoulder

Overuse injury such as sitting at a desk for a prolonged period of time or a single incident such as throwing a ball, swinging a racket, or over lifting with one arm could cause direct injury to the tissues that make up the shoulder girdle. The consequence of injury to the shoulder may develop into what is called frozen shoulder or adhesive capsulitis.

The common signs:

• Pain and difficulty raising the arm.
• Showering hair causes pain
• Attempting to put a shirt over the head causes pain
• Difficulty putting on a bra
• Pain with brushing hair

Frozen shoulder can also develop when you stop using the joint normally because of pain, injury, or a chronic health condition, such as diabetes or a stroke. In terms of shoulder posture, a frozen shoulder can develop from prolonged poor alignment of the shoulder. The tissue around the shoulder develops adhesions due to a lack of motion and often gets worse if left untreated. Due to the lack of use, the tissue in the front of the shoulder tightens and you develop the rolled shoulder appearance. Depending on the person and the injury, both shoulders may become involved. Left uncared for, the upper back and neck can become affected producing hunching.

Improve It Before It’s Too Late

If you notice any of the signs described above you may need to look into improving shoulder posture before it’s too late. In many cases poor shoulder posture is a result of lifestyle choice. Dealt with early, the condition can be reversed. If the type of breakdown pattern can be established and damage is not too severe, with the right help poor shoulder posture can be fixed! Learn to fix shoulder problems.

Causes for Shoulder Pain

Below is a thorough listing of causes for shoulder pain according to the Mayo Clinic. We categorized the listing for better distinction of serious life threatening to lifestyle threatening causes.

Potentially Immediately Life threatening

1. Avascular necrosis (death of bone tissue due to limited blood flow)
2. Brachial plexus injury
3. Broken arm
4. Broken collarbone
5. Heart attack
6. Septic arthritis

Immediate Care Non-Life Threatening

1. Dislocated shoulder (acute)
2. Rotator cuff injury (acute)
3. Separated shoulder (acute)
4. Tendon rupture
5. Torn cartilage

Lifestyle Threatening

1. Bursitis (joint inflammation)
2. Cervical radiculopathy(long-standing)
3. Frozen shoulder
4. Impingement
5. Osteoarthritis (disease causing the breakdown of joints)
6. Polymyalgia rheumatica
7. Rheumatoid arthritis (inflammatory joint disease)
8. Sprains and strains
9. Tendinitis
10. Thoracic outlet syndrome

Fixing Shoulder Pain Stretches

You have gone to your primary care provider and together you have ruled out all serious conditions associated with shoulder pain but still no answers on how to fix your shoulder pain. Fixing shoulder pain with stretches we look at three main muscles linked with shoulder pain. These stretches will help improve posture rounded shoulders. Performing these stretches daily for 3-4 weeks can bring amazing relief.

Stretch #1 – Front shoulder

Step 1 – Stand parallel to wall. Extend your arm behind you.

Step 2 – Gently lean into the wall holding this position for 45 seconds to 1 minute. Repeat 3 times

Stretch #2 – Deep Shoulder

Step 1 – Stand parallel and about 1-2 feet from the wall. Reach arm up so that your armpit is facing the wall.

Step 2 – Gently lean into the wall holding this position for 45 seconds to 1 minute. Repeat 3 times.

Stretch #3 – Chest

Position 1 – upper chest

Step 1 – Place your arm about 135 degrees from your body against door jam.

Step 2 – Step forward with the leg that is on the same side of the arm that is on the door jam.

Step 3 – Leaning forward and turn slighting into arm. Hold for 45 sec to 1 minute.

Position 2 – mid-chest

Step 1 – Place your arm about 90 degrees from your body against door jam.

Step 2 – Step forward with the leg that is on the same side of the arm that is on the door jam.

Step 3 – Leaning forward. Hold for 45 sec to 1 minute.

Position 3 – lower chest

Step 1 – Place your arm about 45 degrees from your body against door jam.

Step 2 – Step forward with the leg that is on the same side of the arm that is on the door jam.

Step 3 – Leaning forward and turn slighting away from your arm. Hold for 45 sec to 1 minute.

Repeat Stretch #3 cycle above until you have done each stretch 3 times.

Fixing Shoulder Pain Exercises

Fixing shoulder pain through exercises by consistently doing these three exercises will help relieve shoulder pain. The exercises focus on bringing rounded shoulders back normal shoulder positions. Perform these exercises daily for 3-4 weeks.

Exercise #1 – Shoulder Rolls

Step 1 – In a circular motion, pull your shoulders back. As a sequential and separate motion pull shoulders down.

Step 2 – Relax shoulders then repeat step 1.

Step 3 – Do this 20 times.

Exercise #2 – Rotation Strengthener

Step 1 – Using a band or similar device start with your arm a 90 degrees and pressed against your body. Set the resistance so there is 25% tension in the band at this point.

Step 2 – Pull band outward as far as you can.

Step 3 – Repeat this movement for 3 sets of 15 repetitions.

Exercise #3 – Mid-Back Strengthener

Step 1 – Using bands or similar device start with arms bent at 90 degrees and elbows against your body. Set the resistance so there is 25% tension in the band at this point.

Step 2 – Pull bands back as far as you can.

Step 3 – Repeat this movement for 3 sets of 15 repetitions.

Fixing Shoulder Pain Modalities

Here are three therapeutic modalities to help relieve shoulder pain. Performing these modalities for 3-4 weeks can bring amazing relief.

Therapy #1 Traction Stretch

Step 1. Place a foam roller or a few thick blankets on floor (make thickness 6-7 inches).

Step 2. Lie face-up on roller or blankets with your arms open at 90 degree angle. Start with 2 minutes and slowly work up to 15 minutes 1 time per day.

Step 3. When done, slowly roll to your side and wait 30-45 seconds before getting up slowly.

Step 4. Repeat daily for 3-4 weeks.

Therapy #2 Heat & Ice

Step 1. Place a thin towel of the shoulder.

Step 2. Wrap the shoulder with a bag of loose ice. Remove after 20 minutes. Wait 2-3 minutes before going on to Step 3.

Step 3. Place a hot water bottle bag over the shoulder. Remove after 20 minutes. Wait 2-3 minutes before going on to Step 4.

Step 4. Wrap the shoulder with a bag of loose ice. Remove after 20 minutes.

Step 5. Do 1-2 times per day. Repeat daily for 1-2 weeks.

Therapy #3 Massage using oil or salve

Step 1. Clean the area with soap and water.

Step 2. Apply oil or salve on front, side of shoulder and neck. Massage strokes toward body. Strokes are vigorous and in circles. Oils, creams or salves made with CBD can be beneficial.

Step 3. Repeat daily for 1-2 weeks.