One Shoulder or Two?

Aren't shoulders great? They give our arms somewhere to hang for one thing. They also give us convenient places to hang other things -- briefcases, computer bags, purses, backpacks, garment bags, diaper bags, etc. Maybe you've noticed (maybe you haven't) that every time you put something on your shoulder, your shoulder has to lift itself up just a bit to keep that thing from sliding off your shoulder.

In the short term or done infrequently, that's fine. Most of us don't do it infrequently or short term, however. We do it every day or at least a few times a week. And let's not  forget tucking a phone between the shoulder and the ear to free up both hands. I'm amazed when I see people riding a bike down the street and trying that move with a cell phone. Craziness.


The muscle most involved in this hitching up is the levator scapula. As the name implies, it elevates the scapula (shoulder blade). It's also the primary muscle you use when you go back and forth from your mouse to your keyboard (any idea how many times you do that in a day?)

It's not a huge muscle so it's not built for heavy duty use. That means that when it gets worn out, it recruits the other muscles around it. And many of those muscles have one end anchored in your neck or to your spine.

This is a factor in why office workers (like so many of you) have sore shoulders and necks. It's not just about carrying stress in your shoulders, it's also carrying your computer and your mouse and your purse on your shoulder!

What do you do about that need to hitch the shoulder up?

When possible, quit carrying things that weigh more than about 5 pounds off just one shoulder. Yes,  ladies, you should be weighing those purses (and yes, those purses you carry in the crook of your arm also hitch up your shoulder). When you hang something from both shoulders (like a backpack, worn properly) the shoulders don't need to rise up to hold in in place. That also works when you carry something on one shoulder but across the body (starts on one shoulder, ends on the opposite hip).

You can also stretch out these muscles to give them a little break. Here's how I like to do it.

1. Sit in a chair. Put your right hand under the seat so your right shoulder won't rise up.
2. Put your left hand across your head (so your fingers are above your right ear) and gently pull your head to the left (like your were trying to get your left ear on your left shoulder).
3. Pay attention to the muscles in your right shoulder as you do this. Do you feel a gentle tug? That's good. While you're doing this, rotate your head a little to the left (like you want to tuck your nose into your left armpit). Do you feel the stretch move?
4. After 10 - 20 seconds, let go and switch hands so you're stretching the other side.

We aren't going to stop carrying things from our shoulders. It's too convenient and it frees our hands, which we need even more. The best thing we can do is carry things as efficiently as is practical and take care of those muscles when they've been working hard.

And for goodness sake, don't try to tuck your cell phone into your shoulder while you ride a bike!