How To Relieve Thoracic Outlet Syndrome, Neck, Shoulder and Hip Pain

There is always a full body pattern of muscle tension that causes functional muscle pain.

In my last post I wrote about hip pain and how the posture of leaning and slumping into one's dominant side to reach for and use the computer mouse, can create hip pain. I often call this "computer-itis." This action also contributes to Thoracic Outlet Syndrome (TOS) and can also create shoulder and neck pain as one hunches, draws the shoulder forward, collapses through the ribcage and waist and concentrates on the work (and computer screen) at hand.

When we move, it is never just one muscle that lifts our arm, brings our leg forward, or bends our back.  Beneath our conscious awareness there is a perfectly balanced process of sensing and moving between agonist, antagonist and synergist muscles that allows us to coordinate each movement. If one muscle group contracts, its antagonist lengthens to allow the movement to happen. This is how we move through gravity efficiently and, we hope, with the least possible effort or pain. We are a system, controlled by the brain, not a jumble of separately moving parts. If there is tension in one part of the system, everything else in the system changes to accommodate and compensate.

If we change the way we move due to overuse, repetitive action, injury, or accidents we can develop the condition of Sensory Motor Amnesia (tight, "frozen" muscles that the brain has forgotten how to release). This means that your brain invariably contracts and recruits not just the muscles needed to complete the action, but also other groups of muscles that compensate to help us move. This dance between muscles stops working and both agonist and antagonist muscles become tightly contracted, as if we are stuck in a vise.

Thoracic Outlet Syndrome is a perfect example of Sensory Motor Amnesia. It can develop due to an habituated red light reflex, excessive computer work and habitual hunching of the shoulders. The scalene muscles become overly contracted and compress the thoracic outlet, causing tingling down into the fingers. Tight upper trapezius muscles, rounded, hunched shoulders contribute to the problem. Address the full body pattern of tightness through the center of the body and nerve conduction will improve.

Try these corrective Somatic Exercises for relief of shoulder pain, hip pain, and Thoracic Outlet Syndrome.

Here is a simple protocol for releasing, relaxing and retraining the muscles that become painfully tight from excessive computer work. This is useful for office workers, graphic artists, film or music editors, data input workers, and those whose work is simply repetitive.

Arch and flatten - allow the neck to move along with the movement.

Flower - allow the abdominals to soften and relax as you lengthen the front and open the chest.

Side bend - allow the waist muscles to contract and slowly lengthen.

Side Bend variation: In the video below is a Somatic Exercise that helps to release and relax the muscles involved in Thoracic Outlet Syndrome (TOS). TOS causes tingling into the fingers and symptoms similar to angina in some people. The problem lies in the fact that the muscles of the neck - specifically the scalenes, as well as the upper chest are tightly contracted. This puts pressure on the thoracic outlet, the space between your neck and upper chest where many blood vessels and nerves are found. I have used the Somatic Exercise below to get rid of TOS in my own body.

This is a full body pandiculation of exactly the muscles that "collapse" and tighten when you slump, jut your head forward to look at your computer screen and reach for your mouse:

[youtube=http://www.youtube.com/watch?v=fYxnRwvHeIE&feature=youtu.be]

Washrag - to open up the front of the body and connect the center of the body to the shoulders and hips.

Other wonderful Somatic Exercises that can help to battle "computer-itis" are the steeple twist, flower, neck and neck variations (from Pain-Free Neck and Shoulders).

Martha is available for corporate presentations on pain relief and workplace injury prevention. Save healthcare dollars and prevent worker injuries from repetitive muscle strain and overuse. For more information, email Martha.