Heavy or Dead Arm
“Dead arm” is a colloquial term that is used to describe a loss of strength and/or sensation in the arm. The condition can have a number of causes, including nerve damage, rotator cuff injuries, or poor posture and movement patterns.
The three most common movement pattern disorders that can cause “dead arm” are:
- Forward head posture: where the head is positioned in front of the body, leading to compression of nerves and reduced blood flow to the arm.
- Rounded shoulders: where the shoulders are pulled forward and down, leading to compression of nerves and reduced blood flow to the arm.
- Upper crossed syndrome: where the neck and upper back muscles are tight, leading to reduced blood flow to the arm and potentially compressing nerves.
The symptoms of “dead arm” include weakness or numbness in the arm, pain or tingling in the arm, and a decrease in fine motor control in the hand.
To help alleviate the symptoms of “dead arm” and correct the poor movement patterning, you can:
- Improve posture: maintain a neutral head and spine position and pull your shoulder blades down and back to reduce nerve compression.
- Strengthen the scapular and neck muscles: exercises such as scapular push-ups and neck retraction can help improve posture and reduce nerve compression.
- Stretch the chest and neck muscles: tight chest and neck muscles can contribute to poor posture and nerve compression, so stretching can help reduce symptoms.
- Modify activities that cause symptoms: limit activities that cause symptoms and gradually increase them as you get stronger and more comfortable.
- Consider physical therapy: a physical therapist can provide guidance on appropriate exercises and movements to help alleviate symptoms and correct poor movement patterning.
It is important to seek medical advice to determine the cause of the “dead arm” and to rule out any other underlying conditions.
