How do I "unlearn" a bad posture habit?

AlaskaDeb

I don't know which came first....did I start holding my shoulder funny because it hurt, or does it hurt because I hold it funny?

I know that I am using a "guarding" posture on my bad side.  Even 2 years out from DX, I am still holding my shoulder forward and up toward my ear.  That means that I am constantly holding those muscles tense.

Every time I think of it I consciously lower my shoulder and relax the muscles, but the minute I quit thinking about it, I am all tensed up again.  I do stretches every time I think of it, but it doesn't seem to help.

Does anyone have a good idea how to retrain myself to keep the shoulder relaxed?  Is there some kind of brace I can wear???  Any ideas?  I have been trying really hard to relax things, but it's not working.

caaclark

Deb,

I have no advice for you but I have to tell you that when I saw my onc. the other day I went in with neck pain on the side of my mast. (Actually collar bone pain) He said that the whole right side is really tense.  Now, I went to him because I was having pain for 2 weeks there.  You know the fear thing.   Anyway, I think I do the same thing.

I can't imagine why you cannot relax. Are you by tense about anything else?  

twink

A few thoughts Deb...

You can get a brace to hold your shoulders back and down...I looked at one myself because I was becoming concerned about my posture post mastectomy.  They're really not as bad as they sound.. more like a girdle or HD bra with cross-straps in the back.

Regular massage therapy does help me.  Also, the massage therapy combined with daily stretching helps even more.  Add exercise to the mix and I'm almost back to normal.  Well...maybe not normal. 

Otherwise, just keep correcting yourself when you think about it.  Not much more you can do.  Good luck Deb.

T

Sandra1957

Deb,

I also have no advice, but if you figure out the secret please let us know.  I tend to hunch over probably trying to hide the foobie freak show.  It started after my bilat. and trying to hide the concave chest.  I do get frequent pain in my left shoulder blade, but notice that when I'm on vacation, busy, or really relaxed (aka buzzed) it goes away.  It's got to be tension.

Best to you,

lini

roseg

That sounds very uncomfortable. Do you have full range of motion in your arm and shoulder?

Do you do shoulder rolls? If you can "feel" what it should be like to have your shoulders down and back ( "backbody" as the Yoga teacher says) maybe you can find yourself doing that more often.

Scrunch both shoulders up to your ears. Now you really look hunched up. Then roll them down and back, your chest should come forward a little. You should feel your shoulder blades moving toward one another and that little curve in your lower back should be there. Find a mirror and look at yourself so you see if you're even, and remember how much better you look  with your shoulders back and broad,  up like the proud healthy woman that you are.  

AlaskaDeb

Thanks ladies

Carol....Hmmmm....yeah, maybe it's tension...LOL   I still don't have a new appointment for the blankety-blank cat scan! 

Twink - I am thinking about adding massage.  My acupuncture gal also does massage and swears she can help me a lot.  I am just spooked because my first LE therapist swore I should not have regular massage on the bad side, only lymph drain massage.  I am in the process of trying to figure out what works for ME instead of just going with conventional wisdom.  I may look for a brace...Lets see....mastectomy bra, brace, LE sleeve and glove....I will look like a mummy!  LOL 

Hey Lini - First of all, I learned from the screen name thread I have been saying your name wrong in my head all this time!  Glad that now I have it right   I like the idea of just staying buzzed.  Do you think the principal at my school would mind if I bring a thermos of amaretto and coke with me each day?  I would share....LOL

Rose - Here is something weird.  I have been holding myself like this for a Loooong time.  Maybe ever since my first surgery almost two years ago.  I have been working out (for the first time) since January and I think the new awareness of my body is what clued me in to what is causing the pain.  One of my warm up exercises is neck rolls and shoulder rolls exactly like you described.  when I started to exercise I was amazed to discover how bad my range of motion IS!  Part of the restriction is from my LE being so bad, but most of it is from my tight muscles and scar tissue adhesions.  I know this will be a process, and it will take me a while.  Thanks for the tips.

Hugs to everyone

Deb C

nosurrender

Deb,

As someone who likes to wear her shoulders as earrings... I can relate!

Here is what I have done to try and help it.

When I get up now I sit up in bed first. I raise my arms above my head and stretch from side to side. Then I put arms out to my sides and then bend the elbows so my hands are touching my shoulders, and I rotate the elbows.

Then I slowly stretch my neck from side to side and backwards and forwards and do the scrunch up of my shoulders up high then down.

All this while sitting on the end of my bed.

Then I try to remind myself throughout the day of what was drilled into me in ballet. There is an imaginary string that starts at the solar plexus and comes right up and out the top of your head and pulls your head up. Imagine that happening and you are suddenly standing taller and your head is more erect and your shoulders are lowered.

I also switched to a purse with a long strap that I wear as a crisscross across my chest so it doesn't hang down on one shoulder pulling it down.

((hugs to you))

Love ya,

g 

Anonymous

Deb, I'm tense all over the place.  I can't blame it on bc or LE.  My LE therapist tries to get me to relax. 

I'm going to take the suggestions the ladies gave.  I am always tense in between my shoulders.  I can't blame it on my LE.

The funny thins is, my LE therapist says I can get a massage as long as it not on the same day she gives me hers.  I've got to ask about that again.  Perhaps a light massage would be as bad as a deep, deep tissue massage.  I don't know.

Good luck on the "posture."  The only time I'm probably REALLY relaxed is when I'm sleeping.

Shirley

iodine

I asked my PT about the brace thing when I was worried about my posture after surgery, too.  She warned me that it was not the way to go; the muscles need strenght and memory to maintain posture.

You are doing what I was taught, exercise, strength training and at LEAST  10-15 min of streaching each day.  Head to toe.

I have made significant progress over the past few months and have only lost about 10 lbs but have had my clothes taken in 3 times with the streaching.  It has reshaped my torso and upper body.

I really work on the strength stuff; in the pool and only one day a week on weights and that sort of thing.

I am amazed at the difference.  Others have noticed my body changes and the better posture has made me look thinner!

Massage will be a great basis for beginning streaches.  I urge you to begin the massage therapy and yes, avoid deep tissue on the LE areas.

But in the shoulder, neck and upper back, it made a world of difference for me, both in comfort and healing.

jdash

i have the same problems  stress stress stress and of course dbl mast

i am so tight in the neck and back- stretching does help and i take pilates once or twice a week when i find the time in my crazy schedule

would love to get massages   that totally helps me

does anyone get their massages covered by their insurance??? its way to expensive 

snowyday

If I had the money I would buy myself a really pretty bracelet with my favorite most calming colour on it. And when you find your tense stare at the bracelet. Maybe a dump idea, but I have a ring my mom gave me years ago, its a huge light blue saphire, and I've noticed now that I wear it again whenever I'm stressed I really stare at the colour and cut and find it really does relax me. Strange but true.  Stupid part was I had put the ring away long ago and just pulled it out about a month ago, but it is mesmerizing.pearl49

iodine

I agree that massages are expensive, have you considered a half hour of just back and neck?  It might be helpful and you could go every other week or so and get ahead of the stress pain.

roseg

re the bracelet idea. I've also heard of putting a rubber band on your wrist and snapping it when you find yourself doing or thinking about something you want to avoid.  It hurts!

Deb, if you're working on your range of motion that's going in the right direction. But don't expect fast progress. It would not surprise me if it took 6-12 months of working on improving your range for it to happen. So don't get frustrated and give up!  

Anonymous

Everyone has great suggestions and I always recommend relaxation and intentional stratching to my students. Since I hold all of my tension in my neck and shoulders, I also practice many of these techiques and have massages as often as possible. But the best techniques that work for me are two very subtle adjustments. In the first, I imagine my head as a unit that can slide backwards and forwards horizontally, as if on runners, or like a drawer. I then actually "slide" my head back, focusing on the jaw moving back towards my ears, until it just "feels right." All I can say is that you have to try it and I think you'll know what I'm saying. The second technique is one that I find just magical. It's as simple as this: roll both shoulders up, around & back and then, focusing on the tips of your "wings" or shoulder blades, slide them down your back and "tuck them into" your (imaginary) back pockets. Then gently release and relax. Very small movements, very subtle, and very comfortable and natural-feeling. Just do them as often as you think of them and, eventually, you vaguely think of them pretty often and just do them!

~Marin

LizM

My upper body is a total mess.  I had bi-lateral with reconstruction (tissue expanders) and rads.  Last year I was undergoing physical therapy for a frozen shoulder (which I now don't think I really had).  I have found a new physical therapist who is great.  She said I am extremely tight in my pectoral muscles which is causing pain my shoulders and neck, especially on my cancer side where I had rads.  I have pain in both my shoulders and neck.  I don't think the Femara is helping matters either.  She also said the muscles in my neck are extremely tight.  I get heat on my shoulders and neck, then she does deep tissue massage and I have 7 exercises I do everyday.  I have been doing PT since Jan and I haven't really seen much improvement.  I think it is going to take quite a while before I find relief since I have been tightening those muscles for 2 1/2 years since surgery.  I also feel all of my stress in those areas and have always had a weak neck.  I noticed that I have been leaning foward and bringing my shoulders forward since I had my reconstruction.  I have a terrible time keeping my shoulders relaxed and back and down.  It is very hard to fix bad posture and takes a lot of work.  The neck pain bothers me the most and sometimes worries me that it is something more than just tight muscles.