Upper Cross Shoulder Pain Relief

Video Transcript

"Hi, my name is Anthony Baron Kirk and I'd like to talk to in this clip about shoulder relief, first basic method for treatment. What I'd like to talk about it the proportions for which you should use some of these techniques. If you spend all day as a professional working at the computer or you drive a lot picking up the kids from soccer practice and such I really recommend doing these techniques at night before you go to bed or sometime during the day when you have free spare few moments. Remarkable how advanced these techniques can be in terms of relief considering you spend hours and hours and hours at the computer and you can spend a few minutes over the top of a foam roll for instance and provide yourself with lots of relief. First method we will talk about relieving upper cross syndrome so I'm going to provide a couple simple streches and foam roll techniques to get out of this very compensated forward hunching type position. So I'd like to discuss the foam roller, this again is fantastic to buy so we can use for some simple and immediate deactivation type release so we think of an area that I'm going to talk about today right underneath the arm pit, lots of connections coming up through the arm pit, you think of it as a hot spot. So an area of the shoulder, underneath the shoulder you may find some spots that feel painful. The way I like to describe these, overactive spots so think of this foam rolling technique as a way to deactivate those areas that have a tendency to be hyperactive. So with this first technique place the foam roll perpendicular to your mat or you can work anywhere on your carpet or comfortable area in your house, lie on your side with your arm straight over the foam roll. What I'm think about doing is very important in this position is always thinking of the position of the rest of my body so I like to keep everything very symmetrical, feet, knees and hips stacked. Lengthen through my upper body so we're trying to get out of this compensated forward rolling position so we can think of the foam roller as a great opportunity to draw open our shoulders and chest and to keep our rib cage lifted. As you extend your arm over the top of your head to the top of the mat, you're going to rotate your arm slowly to the outside so this is also taking care of the compensated position where we are trying to externally rotate the arm. In the forward rolling position we're always internally rotated so you can see right there we are changing that overall position of the body. You will then roll through covering right underneath the arm where you feel the shoulder, the arm is connected right into the body and you're going to find several spots, place your weight into and ultimately release thirty to sixty seconds, you'll probably find the more times this is done on isolated spots, the more of a release that you get. Once you've moved from one area, you will continue down the body and push yourself forward, the other option is to just shift the foam roller, lift your body up and shift it. You're going to move down through the lat, belly of the lat right here, no further than the edge of the lat, we don't want to roll onto the rib cage or onto the kidney area. Again finding another spot, we'll think about getting that area to release. Once finished with that side, a very simple switch, move once again to your other arm, reaching far above you, slight external rotation and begin to move through until you find some isolated points of pain."