Kettlebell and Shoulder Pain – Upper Cross Syndrome
The syndrome of the superior cross causes postural deviations of the neck and the shoulder. The stiffening and hyperactivity of the internal rotators of the shoulder (eg, the pectorals) and the extensors of the neck (eg, the posterior cervical group, the upper trapezius, the sternocleidomastoid muscle) results in inhibition of the flexors deep neck, scapula retractors (eg middle and lower trapezius), and external rotators of the shoulder (eg, rotator cuff). This results in a forward leaning chin posture, often accompanied by shoulder elevation. This dysfunctional postural and movement pattern results in fertile ground for almost all common upper body musculoskeletal ailments including neck pain, shoulder pain, rotator cuff injury, cervicogenic headache, etc. How do you get the upper cross syndrome? Look around. Almost everything we do as a society is done in front of us: driving, cooking, writing, cleaning, working on the computer. Add in a healthy dose of stress (which causes hyperactivity of the upper trapezius) and you have the upper cross syndrome!
Kettlebell training (unsurprisingly) addresses this issue in a dynamic and functional way. In addition to training the lower body, core, and cardiovascular system, kettlebell training will reverse upper cross syndrome. Cleaning and pressing, high starts and pulls facilitate and strengthen the middle and lower trapezius, the romoboids and the rotator cuff. This, in turn, will inhibit the upper traps and neck extensors, reversing the shoulder lift and forward chin pose. Strengthening the scapular retractors and facilitating the rotator cuff results in external rotation of the shoulders; pulling the shoulders out of the vulnerable position of internal rotation. This is why one of the first things you start to see with someone who is training with kettlebells is improved upright posture.
A proper and well-performed kettlebell routine will not only get you in the best shape of your life, but it will also repair the damage done to your body by the Western lifestyle. Other exercises can increase strength or endurance, but they generally do little to reverse the dysfunctional patterns created by everyday life and can actually make things worse. This is why I call kettlebell training, cross training for your life.
(c) 2007 Ronald J. Tyszkowski, DC – All rights reserved