NL Construction Article (2)

The following article will appear in the March issue of the NL Construction Magazine

In all stages of construction, there is a need to do overhead work.   People with shoulder problems know that when you have pain, the first thing you hear from your Health Care Professional is to limit overhead activity.  But, no matter what the job is, there is always a need to work overhead.

 The most common shoulder problem I see among overhead workers, such as those in the construction industry, is Subacromial Impingement.  This basically means that a Rotator Cuff muscle is getting pinched under a piece of bone.  The pain associated with this is usually felt near the side of your shoulder and can sometimes travel down your arm.

                In order to prevent this type of Impingement Syndrome, you can look like building a house.  The house is only as strong as its foundation.  Similarly, in order to have a healthy shoulder, you need a stable and well positioned shoulder blade.  Your entire arm only attaches to your body by that little joint between your collar bone and breast bone.  This joint is not very strong, so you need the proper coordination of 18 different muscles.  If these muscles are not in proper balance, the shoulder blade can rest in the wrong position.  I usually explain why this is a problem to patients by comparing it to closing a door.  If you push a door closed by pushing the knob, it’s easy.  If you push near the hinges, you still get it closed but you need to work much harder.  The same happens in your shoulder if it is sitting in the wrong position.  Over a period of time, pain is the result. 

If you already experience shoulder pain, it is important to have the issue looked at by a licensed Chiropractor.  Even occasional pain can be a sign of a worsening problem that needs to be addressed. 

Here are a couple quick stretches/exercises that will help prevent this type of imbalance in an overhead worker.

Trap Stretch

                Sit up straight and sit on one arm, or grab the bottom of your chair.  Gently move your neck to the opposite side and down, as if you are looking at the knee opposite to the hand you are sitting on.  Hold this position for 20-30 seconds then relax.   Repeat for the opposite side

Chest Stretch

                Stand next to a wall and place for your forearm against the wall, with your elbow above your shoulder.  Step forward slightly until you feel a comfortable stretch.  Hold this position for 20-30 seconds then relax.  Repeat for the opposite side.

Wall Angel

                Stand with your back against the wall with both elbows bent to 90 degrees and raised to be level with your shoulders.  While concentrating on keeping your shoulder blades held down and back, slowly raise your arms about 6-10 inches then slowly lower to the starting point.  While doing this, try to keep your hands and wrists as close to the wall as you can.  Repeat 10-12 times, then relax. 

Dr. Jeff Marshall, BScKin, DC, CSCS
Back Home Chiropractic
747-0844

Desk Workers Syndrome

Desk Workers Syndrome (sometimes called Student Syndrome) refers to a common pattern of symptoms among people who spend alot of time at a desk.  This postural pattern is referred to as Upper Cross Posture.  This "Upper Cross" refers to the cross formed when drawing a line between two sets of tightened muscles and also through the set of muscles which are weakened.

You have a very complicated set of joints and muscles which allow you to look around.  As with most systems, the more moving parts there are, the more potential there is for problems.  Holding your head too far forward puts excess strain on the muslces of the neck, which leads to tightness of the muscles at the base of your skull and the muscles that raise your shoulders.  Also, constantly working in front of your body with your arms internally rotated causes the chest muscles to become tight.

As these muscles tighten, other muscles will "turn-off"(reciprical inhibition).  This happens because when muscles are activated on one side of a joint, they are inhibited on the other.  Imagine lifting a weight with your bicep. Your tricep will automatically turn off so you can perform the movement.  Your neck and shoulders are no different.  If this happens for hours on end in the same direction, you end up with pain and dysfunction. 

Upper Crossed Posture can lead to a variety of pain and instability problems.  This includes shoulder pain, pain around the shoulder blades, neck pain, headaches, and pain and numbess in the arms. 

A great preventative exercise that we give many patients with this type of pain is the Brugger.  In order to do this exercise, sit on the edge of your chair.  First, tuck your chin straight back while keeping your eyes level, giving yourself a nice double chin.  Second, while keeping your head in place, bring your shoulder blades down and together with your palms facing forward.  Third, hold this position while taking three deep breaths. 

Sometimes, the pain associated with Upper Crossed Posture is a result of joint restrictions in your neck.  Holding the same position for a period of time causes joints to not move like they should, which can lead to pain.  This contributes to muscle tightness, as muscles will typically tighten up to protect an aggravated joint.  The joints at the base of the skull can also be affected, which in combination with everything else, can lead to headaches in a predictable pattern.  These patterns are pictured below.  The good news is that these headaches typically respond quickly to a combination of myofascial release and manipulation of affected joints.

So be sure to do your Brugger exercise and to take your eyes off your screen as you do it.  This will help your neck, back, shoulders is also good for your eyes.  If the pain has already begun, and this doesn't make it go away, come see us at Back Home Chiropractic.

Dr. Jeff Marshall, BScKin, DC, CSCS