Tendons are fibrous tissues that connect muscle to bone. Tendonitis, which is caused by inflammation of a tendon, causes pain and tenderness, limits pain-free joint motion and creates muscle fatigue. Poor posture in the neck and shoulders can eventually lead to tendonitis of the bicep and rotator cuff muscles. In fact, poor posture is the number one risk factor for musculoskeletal pain in the United States. Correcting poor upper body posture can prevent and relieve the pain and lack of function associated with shoulder tendonitis.
Muscle Imbalances
The average American spends greater than seven hours a day at a computer. The repetitive motions of computer work lead to muscle imbalances, poor posture and tendonitis. The continuous daily over usage of the chest, latissimus dorsi and subscapularis muscles, which attach to the front of the shoulders, causes them to overpower the muscles that attach the shoulder blade to the back of the shoulder and the muscles that connect the shoulder blades to the spine. This pulls the shoulders forward and causes poor posture. Stretching the stronger muscles and strengthening the overpowered muscles can correct the muscle imbalances, restore proper posture and eliminate the source of the tendonitis.
Bicep Tendonitis
The bicep muscle, which is located in the front of the upper arm, pulls the forearm toward the upper arm. The tendon of the long head of the bicep runs upward from the muscle into a small groove in the front of the shoulder before it attaches to the bone. The pain and tenderness of bicep tendonitis are felt in this groove and worsen as the postural muscles fatigue and the upper body posture worsens.
Rotator Cuff Tendonitis
The rotator cuff consists of four muscles, commonly called the SITS muscles, that attach the shoulder blade to the head of the upper arm bone. Three of the muscles attach to the back of the upper arm while one attaches to the front. The tendonitis occurs in the tendons of the three muscles that attach to the rear of the upper arm when these muscles are overpowered and over stretched by the strength imbalance that creates poor upper body posture.
Prevention
Prevent muscles imbalances, poor posture and tendonitis in the shoulders by ergonomically positioning your computer station, taking frequent short breaks to loosen and reposition the neck and shoulders, stretching the muscles that attach to the front of the shoulder and strengthening the muscles that attach to the back of the shoulder and the muscles that run from the spine to the shoulder blades.
Door Frame Stretch
One way to improve the symptoms of tendonitis is to stretch the muscles. Perform this simple stretch during a short work break to relax the muscles in the chest. Stand up straight in a doorway with your upper arm parallel to the floor. Bend your elbow to ninety degrees and place your upper arm on the solid door frame. Lean forward slightly, exhale and gently twist away from the raised arm. Hold a comfortable stretch in the chest muscles for 40 to 60 seconds. Lower your arm and repeat with the opposite arm. Perform these stretches 2 or 3 times daily.
Strengthening the Scapula Retractors
Execute this exercise immediately following the Door Frame Stretch to strengthen the muscles responsible for holding the shoulder blades in proper posture. Stand with your back against the edge of a door frame. Lightly press the back of your head against the frame and--without shrugging your shoulders--pull your shoulder blades backwards as if pinching them together. Hold for 6 seconds, exhale and relax. Repeat for 3 to 10 repetitions.
