A Comprehensive Look at How Posture Affects the Shoulder
Shoulder pain is an all-too-common complaint, making routine activities like lifting, typing, and even sleeping difficult.
It seems like every week we get a patient who comes to us with shoulder pain related to poor postural habits.
A lot of people know the old song about how the foot bone is connected to the knee bone (and the knee bone is connected to the thigh bone, and so on). In the world of physical therapy, we call this regional interdependence. This means something in one area of the body is affecting another area. As the song says: itâs all connected.
Well, this is definitely true when it comes to the functioning of our shoulder joints. Poor postural habits and prolonged slumped postures put the shoulder in a vulnerable position, making it susceptible to pain or injury. The good news is our therapists at Performance Physical Therapy have extensive training in identifying all the factors that are contributing to your shoulder pain and, most importantly, how to resolve them, one by one!
How Posture Impacts the Shoulder
One significant factor contributing to shoulder pain is Upper Crossed Syndrome (UCS). This condition is characterized by postural changes that affect how the muscles of our upper back and shoulder girdle work, which in turn affects the normal movement patterns in the entire upper portion of the body.
The classic signs of Upper Crossed Syndrome include:
- âForward head posture: The head is positioned forward in relation to the shoulders.
- âRounded shoulders: The shoulders are rounded forward, causing the upper back to appear hunched.
- âIncreased thoracic kyphosis: The upper back has an increased curvature, leading to a rounded appearance.
- âProtracted shoulder blades: The shoulder blades are positioned more forward and away from the spine.
- âWeak deep neck flexors: The muscles at the front of the neck that help stabilize the head are weak.
- âTight pectoral muscles: The muscles in the chest area are tight and may contribute to the rounded shoulder posture.
- âWeak scapular stabilizers: The muscles that stabilize the shoulder blades are weak, leading to altered movement patterns.
These issues often lead to shoulder pain, limited range of motion, and impaired muscle function. Although the signs are common in a lot of people, not everyone with these signs will have the same symptoms. This is why it is essential to consult one of our physical therapists to identify your specific needs and design a tailored treatment plan that addresses your situation.
The Role of Physical Therapy in Resolving Your Pain
The first step to resolving your shoulder pain is a comprehensive evaluation. Our physical therapists will conduct a thorough history and physical exam that includes an assessment of your posture as well as the function of your shoulder blade musculature to identify any obvious changes to muscle activation and movement patterns.
Based on the assessment, our physical therapists will design tailored exercise regimens that address not only muscle length and strength but also neuromuscular factors. This could lead to more lasting relief and functional improvement.
Our team uses a functional approach that is rooted in neurology. We consider the interaction between your nervous system, biomechanics of your spine and shoulder joints, as well as muscle function. This allows us to not only identify and address any imbalances in muscle length and strength, but also those from neuromuscular factors like muscle recruitment.
These exercises may include work on your spinal joint mobility and strengthening exercises to correct any postural dysfunctions contributing to your condition. Our team spends a lot of time educating you about how you are holding and moving your body to ensure you have the tools to train your body in the proper movement patterns that help to correct imbalances and offer lasting relief.
Take the First Step Towards Lasting Relief Today
If youâre experiencing persistent shoulder pain, limited range of motion, or discomfort in your upper body, the time to act is now. These signs are not just distressing; they can have a long-term impact on your quality of life and overall well-being.
Reach out to Performance Physical Therapy today for a comprehensive assessment and personalized treatment plan designed to restore balance to your muscles, improve your posture, and, most importantly, alleviate your pain!
Request an Appointment
Voted Best Physical Therapy Clinic in Northern Delaware
Performance Physical Therapy was voted Best Physical Therapy Clinic in Northern Delaware in the 2026 First State Favorites Communityâs Choice Awardsâour second consecutive win and third win in the past four years.
We were also named a 2026 finalist for Best Sports Medicine Practice.
Weâre proud of the recognition, but weâre even more proud of what it represents: a team that cares about doing good work and taking great care of the people who trust us.
Sara
PT, DPT, OCS
Sara was born and raised locally. She received her Bachelor of Science in Exercise Science from the University of Delaware in 2013 and her Doctorate of Physical Therapy from Touro College of Health Sciences in Bay Shore, NY, in 2016. Sara is an APTA Board Certified Orthopedic Specialist and APTA level 1 and 2 credentialed clinical instructor, with a special interest in mentoring and teaching doctorate of physical therapy students. She currently has a special interest in post op orthopedics and additional experience in treating the pediatric population.
Beyond the Clinic ð
In her spare time, she enjoys spending time with her husband, dogs, and son outdoors running and hiking and cheering on the Eagles and Phillies.
Donât Let a Slip-and-Fall Accident Hamper Your Holiday Celebrations
Weâre in the peak holiday party season, so you may be out and about in icy conditions more than youâd like. However, a few simple tips can help you stay safe and avoid a serious slip-and-fall accident.
Avoid Icy Patches
Try to walk on rough terrain, which will be less slippery (and less dangerous). Look for paths that appear bumpy under the snow and donât smoothly reflect the light.
Bring a Change of Shoes
Rather than wearing those high-heeled pumps to the party, carry them with you so you can wear flat shoes that provide more traction as you navigate icy terrain. Then, change before you make your grand entrance.
Work on Balance Training with Performance Physical Therapy
Dedicated balance exercises will help you better stay on your feet in icy conditions. Weâll conduct a comprehensive balance assessment and develop a program customized to your needs.
A few precautions are all it takes to ensure a safe holiday season, no matter the weather conditions!
Want to learn how to walk and even fall on snow and ice without hurting yourself?!
In this video, I show you how to really walk on snow and ice without falling!
I explain how you can be more stable when walking.
I even teach you HOW to fall so you donât break a bone!
Go to the Pain, Not Through the Pain
The days of âno pain, no gainâ are hopefully in the past. The idea of emphasizing pushing through discomfort to achieve results is not an effective solution for most people dealing with a painful condition, injury, or chronic condition. In fact, recent research suggests that a more holistic approach is effective and, indeed, safer for patients.
Pain is our bodyâs way of letting us know that something is happening in the body. When a nerve ending is triggered, an impulse travels to the brain, alerting us that something is happening. It is a warning sign or an alarm. How this impulse is interpreted varies from person to person and is influenced by a multitude of factors.
Aggressively pushing through pain can worsen the underlying issues and potentially result in long-term damage. The key is getting help from people who work with painful conditions every day, like our therapists at Performance Physical Therapy!
How Physical Therapy Can Help You Find Relief
In cases of musculoskeletal disorders and injuries, applying excessive stress on already agitated tissues can prolong the healing process and even cause further injury. In comparison, going to the pain but not through it means cautiously approaching the edge of discomfort without crossing it, which can help your body progress without delaying your recovery.
Our objective is to work within a âtherapeutic windowâ: a range of activities that stimulates the bodyâs natural healing mechanisms without triggering negative responses.
At Performance Physical Therapy, we educate our patients about pain to help them understand their conditions better and actively participate in treatment. Our therapist can help you learn âpacing,â where activities are broken down into manageable parts, helping you to avoid extreme ups and downs of feeling good one day and an increase in pain and inactivity the next.
By respecting the bodyâs pain signals and working within a therapeutic window, our approach aims to achieve long-term functional gains without the risks associated with pushing through pain.
A holiday table staple thatâs easier to make than it looks. Smooth, spiced pumpkin custard in a flaky crust â the perfect finish to a December get-together.
Ingredients
- 1 unbaked 9-inch deep-dish pie crust
- 1 can (15 oz) pumpkin puree
- 1 can (12 oz) evaporated milk
- 2 large eggs
- 3/4 cup granulated sugar
- 1 tsp cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp ground nutmeg
- 1/2 tsp salt
Instructions
- Heat the oven to 425°F. Place the unbaked pie crust in a 9-inch pie dish.
- In a large bowl, whisk together the sugar, cinnamon, ginger, nutmeg, and salt.
- Beat the eggs in a separate bowl, then stir in the pumpkin puree and the sugar-spice mixture until combined.
- Gradually stir in the evaporated milk until smooth, then pour the filling into the crust.
- Bake for 15 minutes at 425°F. Reduce the heat to 350°F and bake for another 40â50 minutes, until a knife inserted near the center comes out clean.
- Cool on a wire rack for at least 2 hours before slicing. Refrigerate any leftovers.
What Makes Performance Physical Therapy Unique?
From your first appointment, you will see that our practice is built around a more personal standard of care.
Private Treatment Rooms
Every visit takes place in a private treatment room, allowing your provider to focus fully on you without distractions.
Delawareâs Most 5-Star Reviews
With the most 5-star Google reviews of any practice in Delaware, our reputation reflects the trust and results our patients experience every day.
Locally Owned, Not a Franchise
Locally owned and not part of a franchise, Performance PT is deeply connected to the community we serve and committed to care that feels both individualized and genuine.
Real Results. Real Recovery.
I was very pleased with the professional care and service provided by my therapist Rebecca Wadman. She was easy to work with in dealing with a shoulder issue. I truly appreciated the patience and support in treating me. The receptionist, Whitney K., and other support staff met me with a warm smile and were eager to assist, which made my visits worth it!
