Many people experience the Compensation Pattern of Elevated Shoulders due to the Daily Life Activities of driving, working on a computer, working at a desk, and carrying bags on their shoulders. For many individuals, this pattern of compensation occurs simultaneously with the Upper Cross Syndrome and Forward Head Posture

Elevated Shoulders is essentially a compensation pattern based on a Strength or Muscle Imbalance around the Shoulder. In this pattern, the shoulders are raised or ‘elevated’ by the Upper Trapezius and Scalenes (Neck/Shoulder) Muscles in an attempt to stabilize and control the Scapula and Arm because the inferior (below) synergistic muscles of the Serratus Anterior (Rib Cage), Rhomboids (Back), and Lower/Mid Trapezius (Back) muscles are not adequately firing and providing stability to the Shoulder Complex.

Since the Scapula acts as a platform for the Shoulder and Arm to move upon, the lack of synergistic support from the Serratus Anterior, Rhomboids, and Mid/Lower Trapezius muscles only compromises the positioning of the Scapula, thus compromising the movement of the Arm and Shoulder. This compensation pattern inadvertently places an inappropriate amount of strain onto the Cervical Spine (Neck), weakening the force output of the Arms and Shoulders.

RX: The first step is to use soft tissue therapy and stretching to lengthen and release tension in the tight and overactive muscles that elevate the shoulders. The next step is to focus on activating/strengthening muscles that can depress or anchor the Shoulder Girdle onto the Rib Cage with support of the Trunk (Core) Muscles.

Start with a combination of soft tissue therapy and effective stretching techniques on muscles that connect to and around the Rib Cage and Thoracic Spine. These muscles include: the Upper Trapezius (Neck and Shoulder Muscle), Scalenes (Neck Muscles), Pectoral Complex (Chest Muscles), and Latissimus Dorsi (Back Muscles).

Next, practice Activation exercises to strengthen and facilitate proper firing sequences of the following underactive muscles: Rhomboids (Upper Back Muscle), Mid and Lower Trapezius (Upper Back Muscles), Serratus Anterior (Shoulder Girdle Muscle), Rectus Abdominis (Anterior Core Muscles), Internal/External Obliques (Lateral Core Muscles), and Transverse Abdominis (Interior Core Muscles).

Finally, practice a variety of exercises integrating these underactive muscles with larger Movement Patterns, including Overhead and Horizontal Presses, Vertical and Horizontal Pulls, Diagonal 1 & 2 Movements (Chops and Lifts), Swings. Also, challenge stability, coordination, and balance with single-arm (unilateral) and/or locomotive (crawling/climbing) exercises