We’ve all been there, got a stiff neck from going to hard, and then couldn’t push overhead or turn your neck while driving for a week. Someone calls your name, and you have to whip your whole body around because your neck is completely locked up whether it’s from lifting your kids overhead or trying to PR your snatch.

 This usually occurs on one side, and it can be your dominant or non-dominant side. When lifting/pushing overhead, there is movement coupling that has to occur in your shoulder and shoulder blade to create this effortlessly.  The technical term is “scapulohumeral rhythm”, when your humerus and scapula glide up and down uniformly. The key muscles for reaching overhead are the rotator cuff, deltoid, and scapular stabilizers.

 When your rotator cuff isn’t firing 100%, this can cause your shoulder to get pinched when lifting overhead, causing the very common “impingement syndrome.” Then when the shoulder can’t glide normally overhead, neither can your scapula. So now, your rotator cuff, and your scapular stabilizers (trapezius and serratus) are trying to figure out how to get the load overhead. Usually what happens is the upper trapezius (muscle from your ear to your shoulder, often tight, knotted), kicks into overtime, and does majority of the work because the rotator cuff, low traps, and serratus are just hanging out.  Then you get the tight neck, and can’t turn your head for a week!

 The shoulder and scapula work together, and therefore we have to strengthen all the muscles around the area to prevent things like rotator cuff strains, headaches, impingement syndrome, mid back and neck pain, etc.

 Try these exercises 2-3 times per week to reduce your neck pain, improve your strength, and get back to normal activities/overhead lifting:

 1.)   Shoulder Level Scapular CARS, & Overhead Scapular Cars, use a towel or ball at the wall, sliding up/down, circles, in and out, trying to get your scapula to move in all of its directions.

2.)   Abduction Wall Walks, start with 5 reps, 2-3 sets. As you walk the ball overhead, rotate your shoulder blade up and letting it slide back down into your spine, avoiding overusing your upper trap/neck muscles excessively. Best way to tell is if you record yourself from behind to see if your shoulder blade is rotating up and down evenly, or if there’s areas it seems to get “stuck” in.

3.)   Low Trap Raises at Wall, start with 3 sets of 6-8 reps, avoiding shoulder shrug and rib flare. Pull the shoulder blades down into your spine.

4.)   Serratus Wall Slides & Walks, same rep scheme as above, choose to start with just the wall slides or walks, don’t try to over-do it the first time and cause pain. 

5.) Prone Snow Angels, start without weight. Squeeze your legs together and up, keep the ribs down and tail bone tucked, then bring your arms overhead and back down. Keep in mind the shoulder blade motion, and not over using your neck muscles. Repeat 2-3 sets, 5-10 reps.

If you continue to have neck/shoulder pain, or would just like to have a movement assessment, please reach out. I would love to help you, my email is: natasha@athleticedgept.net, or easily book online here.