Harmonizing the Upper Body through Somatic Movement

The human body is an intricately connected system, where tension in one area can significantly impact other areas of the body. Somatic movement simplifies this complex system into the front, back, and sides of the body. In this blog, we'll explore how tension in the front of the upper body, particularly the chest, can influence the function of the shoulders and overall well-being.

The Front Body: The Chest

The pectoral muscles, often known as "pecs," are robust muscles residing in the chest's front area. They play a pivotal role in upper body movements, particularly those involving the arms and shoulders. For those facing chronic worry, anxiety, prolonged desk work, or repetitive activities, the issue of tight chest muscles is all too familiar. However, within the interconnected web of the human body, when these chest muscles become tense and refuse to lengthen and relax, it can create issues in other areas.

Rounded Shoulders: Tight chest muscles can pull the shoulders forward, leading to a hunched posture that restricts shoulder mobility. This posture also places undue strain on the neck, demanding extra effort to maintain an upright position against the chest's pull.

Restricted Breathing: Taut chest muscles hinder ribcage expansion, resulting in shallow and inefficient breathing patterns. Shallow breathing can induce muscular tension in the neck, shoulders, and chest, exacerbating stress and anxiety. It also impedes optimal core function and pelvic floor mechanics. ( you can read more about this in my previous blog post: The All Mighty Breath)

Activation of the Sympathetic Nervous System: Shallow breathing often activates the sympathetic nervous system, known as the "fight or flight" response. This activation elevates heart rate, blood pressure, and alertness. Prolonged activation of the sympathetic nervous system can lead to chronic stress and burnout.

The Side and Back Body

The serratus anterior, a less recognized side body muscle, plays a pivotal role in shoulder stability and function. Nestled along the sides of the ribcage, this muscle connects with the shoulder blades in the back of the body, significantly contributing to shoulder mechanics. The serratus anterior collaborates with the back of the body to stabilize the shoulder blades against the ribcage, especially during overhead movements. It also facilitates scapular protraction (moving away from the spine) and upward rotation, promoting a broader range of motion within the shoulder joint.

An imbalance of tension in the front body can hinder the side and back body's ability to fulfill their role in stabilizing the shoulder. Rather than working together in harmonious synergy, there's a tug of war, with the chest pulling harder than its counterparts. This imbalance prevents the side and back body from functioning optimally and results in restricted scapular mobility. Such restrictions interfere with proper shoulder mechanics and impede everyday tasks. This imbalance also increases the risk of shoulder injuries, such as rotator cuff issues, impingements, and muscle strains.

Addressing the Issue through Somatic Movement

To rectify this imbalance and mitigate shoulder-related issues, it is crucial to release tension in the front body (the chest) while regaining voluntary control of the side body (serratus anterior) and the scapula (back body) through somatic exercises. The aim is to bring an end to the tug of war and ensure that all components play their part equally. Restoring this balance not only improves shoulder mechanics and alleviates neck pain but also promotes better breathing, contributing to overall well-being. Re-establishing control of the side body allows the chest to relax, facilitating improved rib expansion and access to the parasympathetic nervous system—the "rest and digest" response. Deep, diaphragmatic breathing is closely associated with parasympathetic activation, inducing a state of bodily relaxation, lowering heart rate, reducing blood pressure, and facilitating digestion and recovery.

Here is a snippet from a previous class that describes the mechanics of the shoulder you want to keep in mind while you move.

Here is a video with a few tips to help you find your serratus anterior and reach from your side body.

Classes from weeks 3 and 4 in the Up, Up, and Away series explore this concept in more depth

Two of my favorite front-body releases and next-step pattern rebuilding are uploaded as bonus content in the video library. You can find that here.

Tight front upper body muscles are a common issue with significant implications for shoulder mechanics and overall well-being. Understanding the role of the side and back body in shoulder function and proactively addressing tension in the chest through somatic movement not only enhances shoulder mobility and reduces the risk of injuries but also improves breathing and autonomic nervous system regulation. Do not underestimate the importance of a harmonious and functional upper body; your neck, shoulders, and nervous system will thank you.