In today's post we continue the examination of the modern workstation and the musculoskeletal conditions that can come from this posturing. We will focus on shoulder pain and range of motion issues that result from the increased thoracic curvature.

 

 

As you see, this worker demonstrates the typical hunched back that comes from leaning over a keyboard. As the thoracic curve increases into this hunched position the scapula or shoulder blade is pinned tighter and tighter to the rib cage. This inhibits the ability of the scapula to rotate causing a decrease in shoulder range of motion.  Over time the shoulders are pushed further and further forward allowing for shortening of the pectoralis major muscle. As this muscle shortens the range of motion of the arm decreases even further.

 

How to prevent or correct this?

 

Prevention of this chronic process is quite simple. When setting up your workstation postition your desk and chair where you can sit up straight with your shoulders back and down while still reaching the keyboard. Do not allow yourself to sit slumped.

A foam roller is a great tool to correct and prevent the loss of thoracic extension that takes place as you age. Simply lay the foam roller on the floor perpendicular to the spine. Lie on your back and roll the foam roller up and down your thoracic spine allowing the spine to relax around the roller. Throw in some chest stretches for added benefit and you will be on your way to a healthier more mobile shoulder.

 

Please post any questions that you may have and I will be glad to answer them!

 

Ryan Davis, D.C.

Chiropractic Physician

SpineCare

I LOVE foam rollers as well and recommend them to my clients and my family. In such an instance, as the pectoralis major becomes shorter and shorter, and the range of motion of the scapulae/shoulder blades becomes smaller and smaller....

Are there any strengthening exercises that someone can do to help reverse this curvature (as they try to become more and more aware and decrease this posture)?


Thanks!

Jessica

Thanks for your question Jessica!

 

Yes there are exercises to improve this postural dysfunction. The first thing that must be addressed is whether the extension ROM we are discussing is even possible in the patient. In some patients this movement has been lost and must be regained through spinal manipulation and at home foam roller exercises.

 

If the patient can get in to an extended or upright posture it is a matter of increasing the endurance of the postural muscles so that they may maintain a good upright posture longer before fatiguing and slumping. Also scapular strengthening exercises such as push up +'s, wall angels, and upright rows can help by strengthening the serratus anterior, lower trapezius, and rhomboid muscles. Strenghtening these muscles can help keep the shoulder's back and help maintain the upright posture we desire.

 

Also using stress wedges in your office chair can help keep you sitting upright. Often times it is just a matter of building the habit of sitting properly and the stress wedge can facilitate this.

 

 

RyanDavis wrote: Thanks for your question Jessica!   Yes there are exercises to improve this postural dysfunction. The first thing that must be addressed is whether the extension ROM we are discussing is even possible in the patient. In some patients this movement has been lost and must be regained through spinal manipulation and at home foam roller exercises.   If the patient can get in to an extended or upright posture it is a matter of increasing the endurance of the postural muscles so that they may maintain a good upright posture longer before fatiguing and slumping. Also scapular strengthening exercises such as push up +'s, wall angels, and upright rows can help by strengthening the serratus anterior, lower trapezius, and rhomboid muscles. Strenghtening these muscles can help keep the shoulder's back and help maintain the upright posture we desire.   Also using stress wedges in your office chair can help keep you sitting upright. Often times it is just a matter of building the habit of sitting properly and the stress wedge can facilitate this.