Do you remember that old song, Them Bones?

We got the finger bones

Connect the hand bones

Connect the arm bones

Connect the shoulder bones

The song does simplify anatomy a bit and yet, speaks the truth.

Various parts of our body are intimately connected. The bones are connected via muscles, tendons, fascia, etc.

Anatomy can be complicated yet, this somewhat silly song helps explain how and why less than optimal shoulder alignment or position can contribute to common issues like:

• the elbow discomfort you feel while playing golf or tennis 
• headaches 
• the feeling of impingement or pinching when trying to raise your arm while playing sports, getting dressed, or putting something in the cabinet

What does the optimal shoulder alignment look like? To be clear, there is no such thing as perfect. However, the best position is one that is sustainable and efficient.  

This means it does not require a lot of effort to maintain and does not create excess wear and tear on your joints.

There should not be a large sloping from your ear to the end of your shoulder. This position creates a very inefficient place to start to raise the arm for activities. 

Closer to optimal, the shoulders are relatively even. It makes sense that they should not slope as we carry things upon them.

Things to avoid to help improve your shoulders especially if you see them slope down and away from your ears.

AVOID:

1. Pulling your shoulders down and back
2. Squeezing your shoulder blades together
3. Carrying items that are too heavy that drag your shoulders down
4. Letting weighted exercises pull your shoulders down

DO:

• ‘Think’ length or wide along your collar bones
• ‘Imagine’ small helium balloons underneath your arms, lifting them up
• ‘Think’ of your shoulders like a hanger holding your shirt

If you notice, all the DO cues are light and easy.  Literally, think and imagine.  If we try to do these things, we over recruit muscles and, then it becomes less sustainable.

If you use these cues while exercising it may feel more challenging to lift as much weight or do as many repetitions as you may regularly do and that is ok.  The other position of squeeze and pull the shoulders are compensations that allow you to move and lift more.

They also create wear and tear on your shoulder joint and your spine especially your cervical spine or neck.  You may also find it easy to breathe as well.  That is just a bit of a bonus.

We hope this week’s newsletter gave you some insight and practical tools.

If you have questions please reach out to us at:  630 -968-7827   or email me at info@sohmar.com  We can assess and find the best strategies for you and your body.  If you think this may help someone you know, please feel free to pass it along.

Sincerely,

Mike McAleese  LMT IMS

follow me on Instagram  @sohmar_ims_lmt  or @sohmar_massage_school