One of the most common complaints that I hear when patients come into my office is of universally neck and shoulder pain or shoulder blade pain . The reason so many of us carry high amounts of stress and tension in this area of the body, has a lot to do with a very common position that we find ourselves in throughout the day, and that is FORWARD HEAD POSTURE.
Normally, when our head is positioned on top of our rib cage, it is perfectly and efficiently supported by the skeletal structure and by the muscles of the neck. Unfortunately, in today’s technological world many of us sit at a desk typing on our computers or are looking down at our phones.
These positions put extreme tension on the muscles that attach from the shoulders to the neck and rib cage. Particularly the Pectoralis Minor, Levator Scap, and Rhomboids.
Whether due to anxiety, injury, or sitting at a desk for prolonged periods of time, this forward head posture creates an imbalance, where the shoulder muscles overcompensate and are used to stabilize the head and neck, which then leads to strain and pain for all these muscles.
The solution to this common problem is to myofascially release the muscles that are strained in order to allow the head to rest on top of the rib cage. By following these techniques and with the help of a lacrosse ball, you can get rid of sore neck & shoulders.
The Techniques
1. Levator Scap
Release (Tackle the door frame)- Use a door frame to position a lacrosse ball and face a 45 degree angle. If you are targeting the muscle on the right, place your right foot forward and left foot back and vice versa. Lean forward at your waist and drive your weight into the ball, as if tackling the door frame. Relax the same arm completely and use the other hand to pull at the door frame. Hold position for 1 minute.
2. Pec Minor Release
– Use door frame to position lacrosse ball and face 45 degree angle. If you are targeting the muscle on the right, place your right foot forward and left foot back and vice versa. Bring arm by your side and turn the palm forward, place the ball on the chest approximately where the arm meets the chest. Relax the same arm completely and lean your weight into the ball. Use the other hand to pull at the door frame. Hold position for 1 minute.
3. Rhomboid Release
– Place lacrosse ball against the wall and lean your upper back into the ball. Bring your arm across your chest and hold (if you’re on the right side bring right arm across and vice versa). From there roll up and back down. Repeat 10 times.
Repeat these techniques at least 3 times per day and whenever you get a chance
