Your limitations reflect a “compression”, or tightness, of the front (anterior) side of your upper body. This means that you have tight muscles in that region that are “pulling” your head forward and restricting range of motion associated with the ability to elongate those muscles when necessary.

These muscles include:

  • Pectoralis Major and Minor
  • Scalanes
  • Sternocleidomastiods

On the visualization, red arrows represent tight muscles and orange arrows represent where your body is being pushed/pulled as a result.


The body is primarily concerend with keeping you alive. An important way we do that is breathing. In fact, there is a good bit of evidence that suggests if you stop breathing, you die 😉

The body likes to self-organize itself in a manner which allows it to most easily breathe. The primary way we take in air is through our diaphragm. Whe we inhale, the diaphragm descends. When we exhale, it ascends.

Muscles of Respiration - Respiratory - Medbullets Step 1

Currently, your diaphragm cannot function optimally. You currently like to expand your belly with air more than your ribcage, so your ribcage doesn’t expand upon inhalation as it normally should (likely due to tight pecs). Therefore your body has engaged “secondary” muscles of inhalation to help you get the job done and expand your ribcage.

Muscles of Respiration - Physiopedia

The secondary muscles of inhalation in your neck, which should be working to a slight degree during breathing are now working in overdrive to make up for a lack of diaphragm function. Notice that they attach on the upper ribs. They’re trying to open your ribcage to allow for air to come into the compressed area. This chronically shortens the neck muscles and pulls your head forward and shoulders with it.

This happens for a variety of reasons, but primarily it’s caused by genetic predisposition and sitting a lot with poor posture.

what can we do to fix it?

Restore Diaphragm Function

Many people who have tried to fix Scapular Winging by trying to stretch their way out of their problems. While it initially makes sense to stretch out tight muscles, this is addressing a problem in isolation rather than considering the multifactorial nature of posture. We want to address the underlying, root cause which is your lack of diaphragm function. This will allow those tight muscles to let go over time because they won't feel the need to compress you.

Balance Out Muscle Tone

You have likely been in this posture for quite some time now. Therefore, some muscles have gotten "tight", while muscles that oppose those tight tissues are now "longer" and weaker. We will help restore balance to your muscloskeletal system by strengthening the muscles that need it which will help restore balance to your system as a whole.

Strengthen Your New Posture

While it is important to be able to access a new posture, it is equally as important to "own it". We provide exercise routines to help you integrate your new posture into functional movement. This will help you and your body feel confident keeping this new postural orientaiton throughout the day and in tasks that stress the body.

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