Overcome your shoulder pain through postural alignment
Causes of Shoulder Pain
Many cases of shoulder pain stem from irritation or overload of the soft tissues that stabilise the joint. Common contributors include rotator cuff tendonitis, bursitis, impingement, and general overuse, all of which can create aching, stiffness, or sharp pain when lifting the arm. These conditions often develop gradually through repetitive movements or sustained positions, such as working at a computer or reaching overhead for long periods.
Another major cause is poor posture, particularly rounded shoulders or a collapsed upper back. When the shoulder girdle is held in a chronically elevated or forward‑drawn position, the surrounding muscles tighten and the joint space narrows, increasing friction and strain. Healthdirect notes that weak or overused rotator‑cuff muscles, tendon inflammation, and postural imbalance frequently interact, each aggravating the other.
Shoulder pain can also arise from restricted movement patterns, such as frozen shoulder or impingement, where inflammation or thickening of tissues limits mobility. These conditions often worsen when the arm is moved without adequate support from the back and torso. In many cases, the pain is not caused by a single injury but by a long‑standing pattern of muscular bracing and protective habits.
How the Alexander Technique Helps
The Alexander Technique addresses shoulder pain not by “fixing” the shoulder directly but by improving the overall coordination of the head, neck, and back — the central relationship that governs how the shoulders are carried. When this core coordination is compromised, the shoulders often become a “tension barometer,” lifting, narrowing, or gripping in response to stress or effort. By reducing this interference, the shoulders can return to their natural width and mobility.
A key principle is learning to stop the habitual tightening that pulls the shoulders up or forward. Instead of forcing the shoulders down — which only adds another layer of tension — students learn to release the patterns that created the problem in the first place. This gentle inhibition allows the shoulder blades to settle onto the back, giving the arms a more supported, integrated connection to the torso.
The Technique also improves breathing and upper‑body coordination, both of which strongly influence shoulder tension. Many people brace their shoulders when breathing or when using their arms, especially during computer work or repetitive tasks. Lessons help restore ease in the ribs, neck, and arms, reducing the strain that contributes to shoulder pain and repetitive strain injury.
Finally, the Alexander Technique offers lifelong skills for self‑care, helping people recognise early signs of tension and redirect their movement before pain escalates. By improving awareness and restoring natural postural tone, students often find that shoulder discomfort decreases and freedom of movement returns through better use of the whole self.
What you can do now
If you are in pain at this moment, try the semi-supine lying down procedure. Find a place on a carpeted floor or use a yoga mat. You’ll need some books or a Backsaver to put under your head.
Get down carefully and place the books or Backsaver cushion where your head will rest. It’s important to set the Backsaver/books under your skull, not under your neck. Lie on your back. Place your arms by your side with palms facing up or ,if you prefer, fold your arms so that your forearms and hands are facing palm down on your chest. Fold your legs so that the soles of your feet are flat on the ground and your knees are facing the ceiling. Lie for 15-20 minutes. You will feel things easing and moving within your body. You may feel your shoulder blades drop and you may also feel sore muscle letting go. Sometimes your spine may feel achy, especially if your shoulder pain is caused by back muscles spasming or pulling from the spine into the shoulder blade.
If you suffer a lot of discomfort, suspend completing the 15-20 minute procedure and gently roll over and get up to your knees then to standing.
When you are at the completion of 15 minutes become aware of what has eased off in your body. Take great care to gently roll yourself oonto your side. If you suffer from shoulder pain, you may experience muscles wanting to cramp. This is a part of how your muscles may be involved in the pain you are experiencing. Move gently and slowly onto your hands and knees. Taking great care get yourself up into standing.
For many people this semi-supine procedure becomes the key to moving out of discomfort. Added with Alexander Technique lessons you are on your way to managing your condition. Any questions contact us at Blue Mountains Alexander Technique and we will assist you.
