Student Shoulder: I'm So Tense!!!

Have you ever reached the end of a long school and work day and felt an annoying tightness and soreness extending from the top of your shoulders and into the neck? Chances are you are dealing with what has been aptly described as "student shoulder" or in clinical terminology, soft tissue limitations of the upper trapezius, levator scapulae, and other shoulder girdle musculature.  When this happens, the typical response is to have a friend/family member/significant other come and massage the affected area for a bit...  The problem is that within a matter of time, the pain/tightness/soreness comes back.  This can be extremely aggravating, and potentially debilitating in certain situations.  


In order to address this issue in the best way possible, we must first separate ourselves into two categories.  Our first category is people with postural tightness of the upper trapezius secondary to a passive insufficiency of the scapular stabilizers (your back is weak), or the second group in which the upper trapezius is actually tight from excessive activity. For the purpose of this post, we will use a quick and easy screen to figure out which of the two categories you fit in.  Use the following picture and subsequent instructions to get through the test:

• Begin the screen by sitting in a relaxed slouched position like in figure A.
• Feel the muscles extending from your shoulder, up to the neck-record what your feel.
• Next, assume a nice, tall posture like the one in figure B.
• Once again feel the same muscles and record what it feels like.

Ok, now that our screen is completed, categorization of your type can be completed.  For the purpose of this blog, we will refer to postural tightness as Type 1 and overwork tightness as Type 2.

• You probably have TYPE 1 tightness if your muscles were tight in the slouched (figure A) posture, but relaxed in the tall posture (figure B).
• You probably have TYPE 2 tightness if your muscles were tight in both slouched and tall postures.

Treatment Options:

Depending on the severity of your issue, I would recommend consulting with a physician/physical therapist in the event skilled services are required.  If you are dealing with a minor affliction, here are some options you can try...

If you are dealing with Type 1 tightness, this is typically caused by a passive insufficiency of the posterior shoulder girdle musculature.  What this means is that because your posterior shoulder girdle muscles are weak, we assume the slouched posture as in figure A.  The shoulders have now been drawn forward to weakness of the back muscles and potential tightness of the anterior musculature.  This forward position pulls the upper trapezius on stretch, leading to that tight feeling.  Because the trapezius is already on stretch, there is no need to stretch it.  The key is to stretch the anterior musculature (pectorals) and strengthen the posterior musculature.  Here are a few examples of things you can do:

Ok on to Type 2, or overwork muscles of the upper trapezius.  In many individuals, the upper trapezius is a frequently overworked muscle.  This is typically due to weakness of the other back muscles, leaving the upper trapezius to do all the work.  For this scenario, the upper trapezius is actually tight and should be stretched in addition to strengthening of the posterior musculature.  In this case, skilled services from a PT may be necessary as the individual may have issues properly activating the right muscles. But here is a few options you can try out:

Alright, I believe that is all for this post.  Again, please consult with your physical/physical therapist prior to engaging if you are dealing with a specific injury.  Hope this can help ease some of your tension!!