DOWN and BACK

"DOWN AND BACK” is Horrible Advice for Your Shoulders - A Comprehensive Guide"

Understanding the Misconception: "Down and Back"

I have often heard trainers and coaches instructing clients to "down and back." They usually mean to depress and pinch the shoulders back. However, I strongly believe this advice is misguided. As a corrective exercise specialist, my focus is to alleviate pain and discomfort. I need to consider how friction and inflammation can impact nerve pathways and compress arteries. It’s essential to explore the brachial plexus.

The Anatomy of the Brachial Plexus

The nerves extending to the arms originate from the cervical spine. They pass through an opening called the intervertebral foramen. This space is relatively small. Hence, if the neck is misaligned, it can compress the nerves, causing pain or discomfort. When unwanted motion occurs in a compromised position, friction builds up. This can lead to inflammation, restricting the nerve roots further and stimulating pain.

Consider compression for a moment. A large muscle runs from the base of the cranium to the top of the scapula. This muscle also connects the spinous processes of each cervical vertebra with the nuchal ligament.

The Role of the Upper Trapezius

The muscle I’m referring to is the Upper Trapezius.

In examining this muscle, consider: "What holds a bone in position?" It’s a combination of ligaments, tendons, and muscles. The body operates as an integrated system. Thus, if a muscle is held in an unbalanced position, it creates tension that affects other connected tissues.

This leads us back to the phrase "down and back."

The Effect of Pulling "Down and Back"

When we adopt this new position, the Upper Trapezius lengthens. This downward pull can change the head's position, causing the cervical spine to bend backward. To maintain a horizontal level, the body counters this upward pull by tucking the chin down. Now we have opposing tensions, compressing the cervical spine and reducing the height of cervical discs. The vertebral foramen has shrunk, compromising the nerve roots.

Next, we can follow the brachial plexus as it travels to the shoulder joint.

The nerves often accompany arteries and veins. Together, they form a fibrous bundle, typically protected by a channel or fossa. If the body is out of alignment, these protective spaces may become less effective.

Navigating the Thoracic Outlet

For the brachial plexus, the nerves move beneath the clavicle and in front of the first rib, within the thoracic outlet.

Only two joints connect the shoulder to the rib cage, both located on the clavicle. When we follow the downward forces prompted by the "down and back" cue, we also lower our clavicle. This action compresses the thoracic outlet.

As a result, the brachial plexus becomes slightly stretched and stressed; it may also feel confined. The outlet houses more than just nerves—it includes arteries, bursae, muscles, fascia, lymphatics, and other fluids.

Immediate Consequences of Compression

When we limit the space within the thoracic outlet, we introduce impingement, friction, and swelling. These issues can cause various symptoms, such as:

• Headaches

• Neck pain or strain in the back of the neck

• Chest pain and tightness

• Pain in the upper back, particularly the shoulders

• Difficulty sitting, reading, or driving for extended periods

• Restricted range of motion in the neck or shoulders

• Frozen shoulder

• Numbness, tingling, and pain in the upper and lower arms

  
  

Let’s also consider tight restricted muscles.

Finding a Better Solution

As you can see, "down and back" may not offer the best outcomes.

Instead, to give the nerves more room and position the shoulder for optimal motion, try a cue like this: "Shoulders back, protracted out, and slightly elevated but not shrugged."

The Takeaway: Alternatives to "Down and Back"

The key to improving shoulder health lies in understanding how to position them properly. By avoiding the misleading "down and back" cue, you can reduce discomfort and encourage better body mechanics. Focus on maintaining a balanced and open posture instead.

Best of training with this new cue!

Train for life, not for the gym.

This ensures that your focus is not only on performance but also on overall health and well-being.