This week, we are focusing on the internal rotation of the shoulders. A lot of people think they don’t want to work on internal rotation because their shoulders are rounded forward. However, it could be a lack of internal rotation that drags your shoulders, neck, and upper back forward. If you can’t move properly from the shoulder joint, everything else will have to move to compensate. Long story short, stop ignoring the shoulder capsule. Make sure it moves properly…in all directions.
This week we are working on external rotation and opening up the chest.
This month, we are going to focus on shoulder health. Follow along all month long and get moves that help create strong, mobile shoulders.
Do me a quick favor. If you are reading this on your computer or your phone, take a quick second and press the top of your head towards to sky, make yourself as tall as possible, and level your chin. Ok, now keep reading. I would hate for my blog post about sore, cranky necks actually cause sore necks. Nobody needs more pains in the neck. Ok, I’ll stop…
In all seriousness, chronic stiff and sore necks and shoulders seems to be a thing people are just “putting up with” these days. That feeling that you want to “pop” your neck or stretch it, or move it to release some tension. We have all had it at one time. If jobs and responsibilities allowed us to move more, allowed us to turn our heads to look at different things, allowed us to view things both up close and at a distance, allowed us to MOVE more, we could probably avoid it, but most of us don’t have that luxury.
So first, let’s understand your neck and shoulder pain. For most people, the issue may not even start at the neck. So all that pulling and popping and stretching you are doing up there, stop for a minute. Most people’s necks are already hyper-mobile, the problem is not that they don’t move, but that they move too much. You have probably heard of “Forward Head Posture”. If you have it, your neck has moved a lot! It is suppose to be sitting right on top of your shoulders, but you are able to move it way out in front! Yes, that is sarcasm.
The position of your head sitting out in front of your shoulders acts as a big ol’ ball and chain on the muscles of the neck, the shoulders, and the upper back. If you would like to understand it more, pick up something that weighs about 20lbs (kids, dogs, and bowling balls all work). Now hold the weight close to your belly and feel the strain on your shoulder and back. Not bad right? Now straighten your arms and press it out in front of you about chest level. Now we are talking. Feel that pull on your shoulders, maybe a little twinge in your low back? You neck pain is a product of the same mechanism.
There is a network of muscles that equally pull your neck forward, backward, and side-to-side. When your head is forward, those muscles become off-balanced. The muscles normally used to pull your head forward and down tend to get short and tight. The muscles that normally pull your head back and up become long and stiff. The side-to-side muscles don’t even know what to do, they are like children watching their parents argue.
The stiffness you normally feel in your neck and shoulders come from those muscles in the back that would normally pull your head back and up. The most common response to these long, stiff muscles is to stretch them. Here is the thing, they are already LONG. They have been stretched day-in and day-out since your forward head posture started. Stretching them will give you temporary relief, but it will not bring you any long-term benefits. What we need to do is lengthen the deep muscles in the front of the neck as we strengthen the posterior muscles.
Ok, but why is your cervical spine moving so much? Well, it is most likely because your thoracic spine is not moving at all. Lack of fluidity in this mid-area of your back tends to make the segments above (neck) and below (low back pain anyone?) move too much. This area tends to get stuck for a few reasons – excessive sitting, lack of core strength, tightness through the chest and diaphragm – all of these can lead to stiffness in the thoracic spine.
So, when you start to address your neck pain, it is important for you to address the stiffness in your thoracic spine first. If you only address your neck pain at the neck, it will come back time and time again. The spine must move fluidly together, that is the basis of all good movement.
Below is a short exercise and stretching routine that will help you relieve your achy neck and shoulders.
*Please note – The exercises above are not medically prescribed. Please check with your physician to check if the exercises are appropriate for you.