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 Rebound Fitness & Rehabilitation 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!
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Patient Success Story
“Two years ago I had a knee replacement and I still suffer from tightness and soreness around the knee. I also had over 6 months of PT which did not resolve my issues. My surgeon suggested a revision – definitely not! A friend encouraged me to consider Rebound Fitness and the team there was great! They have the knowledge and experience to look outside of the box and after 3 visits, I already see improvement. While I know this will take time, hard work and patience, I trust this team and am confident in their plan of action.”
– Cheryl
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.
Meet Our Team
Colleen Levitz
MS, PT
Jianrong Hong
PT, DPT
Stephanie Berman
ATC, General Manager
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 Rebound Fitness & Rehabilitation!
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 Rebound Fitness & Rehabilitation, 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.
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.
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 Rebound Fitness & Rehabilitation 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!
Recipe of the Month: Creamy Roasted Pumpkin Soup
Ingredients:
- 4 tablespoons olive oil, divided
- One 4-pound sugar pie pumpkin
- 1 large yellow onion, chopped
- 4 large or 6 medium garlic cloves, pressed or minced
- ½ teaspoon sea salt
- ½ teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ⅛ teaspoon cloves
- Tiny dash of cayenne pepper (optional, if you like spice)
- Freshly ground black pepper
- 4 cups (32 ounces) vegetable broth
- ½ cup full fat coconut milk or heavy cream
- 2 tablespoons maple syrup or honey
- ¼ cup pepitas (green pumpkin seeds)
Instructions:
- Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup. Carefully halve the pumpkin and scoop out the seeds (seeds can be roasted separately, if desired, but are not needed for this recipe).
- Cut each pumpkin half into quarters. Brush or rub 1 tablespoon of olive oil over the flesh, then place the quarters cut-side down on the baking sheet. Roast for 35 minutes or until the flesh is easily pierced with a fork. Allow to cool slightly.
- Heat the remaining 3 tablespoons olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once shimmering, add the onion, garlic, and salt. Cook, stirring occasionally, until the onion is translucent, about 8 to 10 minutes. Meanwhile, peel the skin from the roasted pumpkin and discard.
- Add the pumpkin flesh, cinnamon, nutmeg, cloves, cayenne pepper (if using), and freshly ground black pepper to the pot. Stir to break up the pumpkin slightly. Pour in the broth, bring to a boil, then reduce heat and simmer for about 15 minutes to allow flavors to meld.
- While the soup simmers, toast pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden, and lightly popping. Avoid burning. Transfer to a bowl to cool.
- Once the soup is done simmering, stir in the coconut milk and maple syrup. Remove from heat and let cool slightly. Use an immersion blender to purée the soup directly in the pot, or blend in batches using a stand blender (do not exceed the blender’s max fill line). Secure the lid and use a kitchen towel to cover the top, puréeing until smooth. Transfer puréed soup to a serving bowl and repeat with remaining soup.
- Taste and adjust seasoning if needed—add more coconut milk for creaminess or maple syrup for sweetness.
- Ladle into bowls, garnish with toasted pepitas, and serve. Allow leftovers to cool completely before refrigerating in an airtight container for up to 4 days. This soup also freezes well for up to 3 months.
