Try to be aware of what exactly causes your left chest pain. I am 27 and have had neck/shoulder pain for nearly 2 years despite no significant injury and finally got an MRI, which revealed a bulging disc at C6-7 and reversal of cervical lordosis centered at the C5 level. If you feel that you have done every exercise on the shoulder and still no progress, I would look at other areas of the body that might be leading to your shoulder issues. Have a look at these different types of postures: This has been the most helpful article that I have read by far! Why? Unfortunately his posture is awful. One of my children also has a 3mm sphinx from C1-C7. My sister is one :). If you go this route, I'd suggest searching for a structural corrective care doctor, such as CBP, CLEAR, or Pettibon. I had medical treatment but nothing changed. Thank you, Jenn. Some research has shown that iontophoresis can be effective for tendon problems, while other studies do not support its use as an anti-inflammatory treatment. A burning sensation may be felt if ultrasound is not applied properly. Hi Mark, thanks for your great articles. My x-ray came back stating a reversal of the cervical curvature at C5 and also a slight rightward mid thoracic scoliosis. but i don't have serious condition because there is no operation need to my cervical i have been stronged after having accident BUT. Comparison of the Effects of Kinesio Taping to Local Injection of Methyl Prednisolone in Treating Brachial Biceps Tendonitis. Hello Mark, thanks for all you do. You dont need to massage the muscle every day. I have spent 4 hours working through it. I am getting my @&& kicked by pain so much that I slump, tilt and generally do everything that makes it worse but I have confidence that by Christmas I will feel better thanks to you. Mild narrowing of the right and mild to moderate narrowing of the left neural foramen. It is a burning pain that is immediately relieved by sitting or bending over. 3.how long would it take to completely correct my posture Just to have an idea so that I can plan a timeline ( lol sorry, I know youok hate to answer it But please give me a rough estimate else I tend to lose motivation ). Is there an order thats best to do them in? Not to mention a new father and had some back pain holding my son in various positions and sitting awkwardly with him over the last year. Many thanks in advance you do great work and should be proud! For my question do you recommend i follow your tutorials for every issue i have and do the exercises 2 to 3 times a week? It seems you are referring to a photo but it seems I cannot see it. - Diffuse posterior disc bulge at C4-5 level with no neural compression. If the ligaments in the neck are damaged, rehabilitation & restoration of the cervical lordosis becomes much more difficult & complex. Stuart Hershman, MD, is a board-certified spine surgeon. Both are really bad, but one is so bad that it might be 6 inches more than the other. ps. Ive been reading about the rib flare and hunched shoulders. -Dr. Alex Greaux DC, It was great informative about about Lordosis everyone should read these blog, We were recently in a car accident, April 18th, 2022 we were rear ended. be intact. Hello, my name is Antonio and thanks for the perfect instructive article. What are the treatments being getting headaches and feeling dizzy. Hey Mark! Do I need to take anything extra into account when correct my APT in terms of what I have explained has caused it? I have been to countless physiotherapists over the last 26 months and all it has resulted in is money down the drain and no change in pain. You can search for the CLEAR doctor nearest you on our Find a Doctor page. No one ever told me of this finding because the CT was done looking for surgery complication due to infection. Is it that until I fix my pelvis, I wont have the shoulder mobility I need? 006: First Move (4.79) Cabot moves in first. I find myself in very simmilar case, I wonder where should i start. I am 54 year old female, has a fusion c5-6-7 four years ago, this year my neck collapsed above fusion so neurosurgeon pulled up neck and fused c4-5. Your fix is to strengthen the correct muscles to fix the problem, but I am curious about your thoughts about a neoprene material back brace that straightens the spine and pulls the shoulders back. The question is. Shoulder ROM exercises may be passive, where your PT moves your arm and shoulder; active assistive (you move your shoulder with the assistance of an external device); or active. Thank you! Great resource. This post has helped me so much with my bad posture. What should I focus on treating first? Im trying to go through the stretches and exercises for posture every other day, alternating between those for rounded shoulders and APT. Please also look into fixing rounded shoulders. I am 30 yrs old and had a fall when I was 9 months pregnant and 10kg heavier (64kgs). Lack of external rotation on the shoulder joint I usually find Shoulder Impingement a result of a combination of poor posture, weak/tight/inhibited muscles and poor movement strategies. Severe degeneration on left margin ofL4/5 with osteophyte formation. Etc. A simple Google search lead me to your blog posts and instagram handle. My doc sent me for an x-ray and told me that everything came back normal and made no effort to get answers. Thanks for responding. 3. Best of luck. Lat pull down However I find that many people just have tight C6/7 and with repeated and consisted exercises, you can get some movement in there. And "patient's position" wouldn't the x-ray tech have had him stand in the correct position? Then we must attach it to the radius. However, more and more doctors are recognizing the importance of the cervical curve and the sagittal alignment of the spine. This seems to be working extremely well! Second doctor has already started medication for relief, physio plans, x-ray and I know how to help myself of paramount importance. It should be out soon! I recently started bodybuilding gym? Youre my posture go to. Question is when I do front delt stretch or simply roll my shoulders back or pull scapula together my right arm gets super tight. I'm afraid I cannot provide medical advice over the Internet, without having the opportunity to fully review all of the information and treatment records. I think i have lordosis problem. Bulging Disc C5-C6;C6-C7. Im practicing your exercises. On one of your blog posts you recommended that i strengthen my external rotators and stretch / release my internal rotators (subscapularis, lats, pecs, teres major). CLEAR is one such technique (the information our doctors learn to treat scoliosis effectively also has applications in helping people with other spinal problems), as well as CBP (www.idealspine.com) and Pettibon. In this posture your body shifts more onto the front of your foot which places more pressure on the plantarfascia, calf and quadriceps area. As the shoulder blades are being pulled into the forward position, having hunched shoulders will essentially place more pressure on the whole upper back! Our website services, content, and products are for informational purposes only. Will it be possible to make it correct?. Which one should be the top priority. I highly recommend you reach out to one to schedule a consultation either in-person or over the phone! Since then my right shoulder isnt quite right. After the biceps is repaired, the skin is closed and we place you into a splint. what about a cervical pillow? Lift your elbows towards the backwards direction. I finally got relief from my knee pain after going to see Dr. Jacobs .. His approach to physical therapy is very holistic. " tendons). Greetings from Portugal. My right shoulder seems to be more rounded than my left shoulder, as well the right shoulder has more mobility. Changes in the spine can have a domino effect down the rest of the body. So my question is where should I start? Can you post a blog about comparing Shoulder round with (sway back, kyphotic- lordortic, lordotic, flat back posture)? Check this post out for more info on sleeping position. An MRI showed a tiny year in my supraspinatus, but the therapist thinks its just age and wear and tear vs the source of my pain. And after my fourth session had full range of motion again, was able to sleep, and Im actually going back and starting to work out. Rotator cuff strengthening. Abutment of the adjacent surface of the cord right of midline. CLEAR Scoliosis Centers are privately owned and operated chiropractic clinics. 006: First Move (4.79) Cabot moves in first. shall I go with the gym too along with all these exercises you have pointed out? Any type of reversal will alter the proper function of the nervous system. Find a CLEAR doctor at https://clearscoliosis.wpengine.com/find-a-doctor/, e-mail us at [emailprotected], or call us at (866) 663-7030. Or the shoulders should naturally sit in a more neutral position). Untreated spinal mis-alignments or restrictions can accelerate the degeneration of the spinal discs, increase the risk of muscle pain & chronic spasm, and lead to problems with the nerves over time. Heres a quick exercise you can do for it: A Forward Head Posture is where the position of the head is in front of the mid line of the torso. The dens appear to I'm so sorry to hear what youve been going through with your family. Also with young children, try to encourage them not to slouch whilst using the smart phone/tablet. Ive been dealing with a very stubborn and tight upper trap which gave me lots of neck tension and has caused my right shoulder to be rolled forward much more than the left. This seems like so much to do. I was experiencing muscle strain in my forearm and my bicep. Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. I also have scapular winging and have a very hard time protracting my arms without excessive forward tilt of the shoulder. just 2 things. I know your post says that over-active or tight biceps could cause rounded shoulders, but I dont lift enough to really say that my biceps are too tight or over-active. In terms of how long, its really hard to answer! Protect your neck. I ice it, take Advil, and have even worn a sling. I have a question : you said that we should do that twice a week , can I do that three times a week ? But I would not recommend it. Your PT may apply ice at the end of your therapy session to keep inflammation to a minimum. My husband (34yrs) just recd his MRI report. However, you may be able to find a doctor that is certified in the Pettibon or CBP techniques, which focus upon spinal corrective care. I had a 4-wheeler rollover accident in 2006, DDD runs in family. Whats wrong? Perform them effectively. Could my rounded shoulders have something to do with that? Release and Stretch the tight muscles that are holding your shoulders in the forwards position. After the surgery you are in a splint for a 7-10 days, then a sling. Book an appointment today. Your tongue tie can easily be fixed with the help of a periodontist. Keep doing this, you can help so much people in the world! 5. What happens if you have rounded shoulders when you sit down but not when you lay on your back? met with neuro surgen did X ray- and reported as LOSS OF CERVICAL LORDOSIS and C4-C5. It all starts at the top. It will help release and stretch out tight structures that might be involved with rounded shoulders, however, it should always be followed up with some sort of muscular activation. What does your Upper back posture look like? Brett Sears, PT, MDT, is a physical therapist with over 20 years of experience in orthopedic and hospital-based therapy. My guess is that the rounded shoulder is caused through bad training execution in my first years of weight training. Stay tuned for that. Around 14 years back I had an accident where my right wrist suffered a major jerk could this be related or this is because of rounded shoulder. I stood straight with both hands to the very bottom of my abdomen or pelvis and pushed in and a bit up because I seem to tilt downward a little and was surprised to see my whole body change-my knees unlocked and my lower back pain eased, it also made it easier to straighten upper back and shoulders. (We need to Activate/Strengthen these muscles!). It started with neck and back pain, stiffness, then swallowing problems, blurry vision, distorted hearing, diziness, shortness of breath. Great work appreciate your comments and video will start implementing it all makes so much sense addressing the stretch and strengthening muscles. My upper traps are not tight but are always active and full of knots that keep coming back even if I get rid of them. Ive noticed in the past that when I lay with my chest flat on the floor I look as if I have a slight hump on my back. I had a PT tell me that yoga is bad for me Bc I am already SO loose and Mobile (part of the problem). These products are not intended to diagnose, cure, treat or prevent any disease. Hello, If I am unable to get into correct posture should I postpone stengthening until I can at least get into correct posture, or is strengthening something to do hand in hand with loosening? Hi, Ms. Bernard, thank you for your question. And after my fourth session had full range of motion again, was able to sleep, and Im actually going back and starting to work out. Please clear my doubt . These muscles tend to get tight with a bad slouching posture. My shoulders def. If so you might benefit having a read of this blog post: Hunchback Posture. My MRI said I have reverse cervical lordosis, annular tear, & mild stenosis. If diagnosed, the doctor might recommend surgery to fix the area. Hope this helps. I have spent a lot of time on the Walmart website and Im unsure about which one (s) to choose. Face pulls Its extremely helpful! This means you should focus more on strengthening! It has been theorized that some types of chiropractic adjustments or physical therapy exercise can place stress upon injured ligaments, and potentially slow their healing. But it slowly returns. C5- C6 grade 1 retrolisthesis.. mild moderate broad-based disc stripe complex effacement of the thecal sac and compression of the spinal cord. These bone spurs can then cause narrowing of the intervertebral foramen (IVF's), which are the holes where the nerves exit the spine, leading to burning, numbness, or tingling down the arms or legs (nerve root compromise). Your foot pain sounds like it may be arising from the Anterior Pelvic tilt. I have been in bad posture for 10 years but after doing your exercises I feel better Please feel free to let me know if I can help you to find a doctor who will evaluate your case more thoroughly, and help make more detailed recommendations regarding what activities you should or should not do. Hi - I don't know if I'm a total lost causethere is so much that's "not right" with me! If you are experiencing pain in the shoulder blade region, I would do the shoulder first. It is true that you will need to strengthen those muscles that prevent gravity from pulling your shoulders forward, however, you never really want to force any positions/postures that the body is not ready to adopt. Ive had terrible muscle spasms in my neck but, with PT, I do have relief. Still, some therapists use it, and you may encounter it when being treated for your biceps tendonitis. causes long-term damage to nearby nerves, blood vessels and ligaments. Great f***ing article, seriously. Keep your shoulders pulled back throughout this stretch. When I lie down on the floor , my right shoulder doesnt touch the floor. I've been doing exercises (below) for them but haven't considered whether a "straight neck" could put unnecessary pressure on my shoulders. You may just need to rely on your other muscles which are not affected by the nerve paralysis to pull your shoulder back. Lift as heavy as you can with good technique and posture. Hi Mark, for past 3 months I am suffering from pain at the lowest back of my head after working on computer. I feel my doctor is down playing my condition by "recommending only conservative treatment and medication". Disc height loss at C5-C6. My posture is fine and when ever i look in the mirror and when i put both my hand on my hips, the right shoulder pulls forward as the left seems fine. (Which can then lead to clicking), If this is the case You will need to reduce exposure to any position that makes the strain worse. Disc Degeneration at C5-C6. Hi Mark , I am 47 year old male from India and quite impressed by your informative post. Care should be used, since ice placed directly on your skin may cause a frost burn. Im 10 years old and lately I notice when I look directly in the mirror my head is tilted to the left and my right shoulder sits lower than my left. I had limited range of motion, I wasnt able to sleep, and I wasnt able to extend my arm. It's important to note that even if a chiropractor takes x-rays, if they do not analyze the x-ray for all possible mis-alignments and evaluate for signs of ligament instability, they may miss important factors which could render their care less effective. Please im in great need of help. If I do a curl with my elbow pointing towards 2-3 Oclock, I can get a little bit of a squeeze but still not a normal squeeze like my left. Biceps tendinitis is a painful condition, but it can be treated, and sometimes taping helps. (Ultrasound is a good place to start). Our expert team of orthopedic surgeons, physician assistants, and physical therapists are available at a clinic location near you. Hello, thanks for all the good info. Yes you should try to maintain it throughout the day. Discovertebral margin osteophytes at C4,C5, C6. And can it be fixed if I continue with these exercises? He also identified a left bicep tendon subluxation/dislocation from the bicipital groove. You are 100% correct. Strengthening should be an ongoing process. I am sooooo frustrated cause thought the yoga would fix it my classes r for advanced yoga practitioners and I do feel stronger but this back thing still bothers me. The best way to address the degeneration to slow it down and reduce the symptoms you are having without surgery is to re-establish the curvature in your neck to its proper position. For example, if my chest muscles are tight, should I do chest press ? Less severe degenerative changes are seen at C5-6. thanks for the great informations you provide. In November 2019, I started feeling dizziness (Off-balance and dis-equilibrium). He looks and feels great now. pelvis that was rotating to the Right side Some people may require to focus on one more so than the other depending on their situation. Stretch and/or release the chest area The fact that the rhomboid muscle has weakened Keep a neutral posture as possible whilst training. We are trying to reduce the tone of the muscles that are pulling the shoulders forward. Make sure you keep your lower rib cage down when doing the chest stretches. Living with a loss of the cervical lordosis increases the risk of other symptoms, and also makes the spine more vulnerable to potential future injuries. If you have completed all of the above exercises, your shoulders shouldbefeeling much more flexible. I have seen so many specialists and never once have they mentioned about my shoulders. Can rounded shoulder is the result of tighness in biceps? Whenever you work at a computer, sit up straight. I am from a small City. However, it's possible for problems in one area of the body to lead to pain in another; for example, a pinched nerve in the neck can lead to problems with carpal tunnel syndrome in the wrist. Lower cervical spine degerative disease and facet arthropathy. Best of luck. Sounds like you got some imbalance between your left and right sides. I'm assuming when you say sphinx you mean Syringomyelia? thank you for your site, its a great help for understand and try to solve my posture issues. Why strengthen? Please let us know if we can be of further assistance. If in doubt or if there is a lack of improvement, you can go see a physiotherapist. I have scoliosis, rounded shoulders, forward head posture and maybe hunchback posture. Joints of the spine that are functioning normally will not degenerate like they will if they are dysfunctional. The supraspinatus is stretched, infraspinatus, and the teres minor. Your PT will also ask about your medical history and may review any medication that you are taking. This is when you need to be more mindful and lightly engage those shoulder blade muscles. :), I have recently started doing physio exercises and I am making good progress, However, I am starting a job soon which is Monday to Friday 9-5. In this case, I would recommend looking for other postural deviations that might be forcing the upper traps to engage. From here you can pick the top 3-5 exercises that you feel give you the most benefit and focus on these only. awesome thank you so much for your reply, so much appreciated =). People who have a loss of cervical lordosis are more vulnerable to injury, and more likely to suffer permanent damage or disability if they get into a car crash. After 3 sessions, I was pain-free. Then out. I am starting to feel the pain subside. Thank you :), Hi Mark, However, the x-rays do not show any bone fracture. Generally speaking You will need to start on the area that is most likely causing the other areas to compensate. And most of all, (You certainly didnt develop your bad posture over night. An osteophyte is like a bone spur, which can impinge upon the space where the nerves exit the spine (the neural foramina) and cause symptoms similar to what you are describing; it's important to recognize that osteophytes can sometimes cause problems only in flexion (tucking the chin) and extension (looking up), so an x-ray (or MRI) taken in a neutral position (looking straight ahead) can miss these important findings. I have rounded shoulders and forward head. Whilst holding onto the door frame, let your upper arm take the weight of your body. What about wreit ribcage is tight inside than left with write shoulder impingement with APT due to long sit with long use smartphone with write. So I have this right scapular, right shoulder pain, right neck pain. And it starts with ensuring you have a healthy cervical lordosis, which is the natural curve in your neck vertebrae. I had limited range of motion, I wasnt able to sleep, and I wasnt able to extend my arm. My ortho doctor treated me with physiotherapist ( manual only). If you are unsure, it is best to see a health professional who can help you combine exercises together. "Not your everyday physical therapy, they have an understanding of your body and method to rehabilitation that I have not seen at other places. Hi Mark, Do u have any recommendations on which of these exercises to do and how many sets or how much time to do them Pecs are not tight either except for the top part of pec major. I have to sleep with my head in one certain position. The MRI of my lumbar spine also showed problems. My case is a little complicated: I have had shoulder disclocation for many years (maybe 30 or more times when I was young), then Im training in the gym and my muscles are strong. Kyla. Im curious to read it as I have uneven shoulders and would like to fix them now because Im worried about any potential problems this will cause me in the future. In your diagram you show painful regions in the back area, but can you have painful regions in the front as well with rounded shoulders? Im also busty and am told I need to work on strengthening my muscles etc. But how am I supposed to know if any of this is actually working? Continuing to exercise or play sports could worsen the injury. I have had hunch back, rounded shoulders and forward head tilt since I was a young girl. You can do them every day. That maybe i should strengthen my seratus anterior instead of stretch it? In most people, this would be in the 90/90 position of the arm. The way I see it is that a tight posterior capsule will: My right shoulder pains when ever I do shoulder or chest exercise. ROunded shoulders. Why stretch? At first this will be a struggle, but after a week or so it should become pretty natural. Regards, Did you have a particular question that you could ask here so that I can help? I saw in one of your replies how the pelvis position can cause rounded shoulders. Can I have hip problems, but still get my shoulder working? The pain may limit your shoulder motion and make performing normal work and recreational tasks difficult or impossible. CLEAR provides a unique and innovative way of understanding scoliosis. If you have pain in the front of your shoulder, you may have biceps tendonitis. I have recommended this site to others over the past year of trying to fix my own posture. You can then focus on those specific ones. However if you are still experiencing pain after 5 months, there may be some specific injury to the structures anterior to your shoulder.