Are you Living with Chronic Neck Tension?

Do you often find yourself massaging your own stiff neck?

When people feel the need to massage the upper shoulders, it is due to muscles working inefficiently in the upper back. The effects of poor posture (slouched middle back, forward head position) create muscle imbalances in the region. For example, when a person sits for several hours working on the computer, the muscles on the front of the shoulder are short and stiff. Contrarily, the muscles on the back of the shoulder have been placed on stretch. As this person attempts to workout after being in a poor posture, the muscles have difficulty adapting to the demands of the workout. While many muscles may be at fault for upper shoulder tension,  a common culprit is the upper trapezius muscle.

Upper trapezius pictured in orange

The upper trapezius (trap) functions to support the shoulder and raise the shoulder blade. This muscle works synergistically with other nearby muscles to keep the neck and shoulders healthy. Unfortunately, due to it's location, the upper trap tends to be over active in individuals with poor posture or weak middle back muscles. 

In the picture to the left, the middle trapezius (red) and lower trapezius (pink) are often weak as a result of the over active upper trap. As this poor movement pattern continue, the middle spine develops stiffness and a lack of mobility. If the poor posture is not corrected, individuals are at risk for rotator cuff tears, labral problems, and/or neck pain. 

The key to reducing tension in the upper shoulders is to strengthen the middle & lower trapezius while keeping the middle back healthy and mobile.

In the videos below, I provide simple tips and exercises to assist with reducing tension in the upper shoulders. Ultimately, improved postural awareness will be the long term solution.

If you are experiencing shoulder or neck symptoms, contact Heafner Health today! Either physical therapy or a corrective exercise session can help your symptoms.

E: [email protected]
P: 618-604-3293

Stay healthy,
Jim Heafner PT, DPT, OCS

Schedule a Physical Therapy Visit