Kettlebell and Shoulder Pain – Superior Cross Syndrome
The Superior Cross Syndrome causes postural deviations of the neck and shoulder. Tightening and hyperactivity of the shoulder internal rotators (eg, pectorals) and neck extensors (eg, posterior cervical group, upper trapezius, sternocleidomastoid muscle) results in inhibition of the deep neck flexors, the scapular retractors (eg, rhomboids, middle and lower trapezius), and the external rotators of the shoulder (eg, rotator cuff). This results in a chin-forward posture, often accompanied by a shoulder lift. 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 upper cross syndrome? Look around. Almost everything we do as a society is done in front of us, driving, cooking, typing, cleaning, working on the computer. Add a healthy dose of stress (causing upper trapezius overactivity) and you have upper withers syndrome!
Kettlebell training (unsurprisingly) addresses this problem in a dynamic and functional way. In addition to training the lower body, core, and cardiovascular system, kettlebell training will reverse upper cruciate syndrome. Clean and press, snatches and high pulls facilitate and strengthen the middle and lower trapezius, rhomboids and rotator cuff. This, in turn, will inhibit the upper traps and neck extensors, reversing shoulder elevation and chin forward posture. Strengthening of the scapular retractors and facilitation of the rotator cuff results in external rotation of the shoulders; taking the shoulders out of the vulnerable position of internal rotation. That’s why one of the first things you start to see with someone who’s training with kettlebells is an improved upright posture.
A proper and well-performed kettlebell routine will not only put you in the best shape of your life, it will repair the damage done to your body by the Western lifestyle. Other exercises may increase strength or endurance, but they generally do little to reverse dysfunctional patterns created by everyday life, and may actually make things worse. That’s why I call kettlebell training cross training for your life.
(c) 2007 Ronald J. Tyszkowski, DC – All rights reserved