My issue definitely involved levator scap and upper trap. I spent most of my free time on a computer and my job was doing repetitive motions out in front of my body 8 hours a day. I have terrible posture and forward head. My issue started with pain in the armpit... Then came scapular instability. My scap stability is improving albeit slowly. Basically the pec minor, upper trap, and levator scap were working over time for my job doing the motions out in front of me.

Once they overpowered my back muscles enough my shoulder basically got stuck in that forward position and my shoulder blade had an anterior tilt. This causes all kinds of popping and grinding noises..I know if I can get that shoulder blade to sit back and fix my posture that my symptoms will resolve. It's just incredibly frustrating when you have a few good days and then a really bad one that sets you back.

Have you searched for Pec minor tightness & lymph drainage massage?

You know what they say.. old habits die hard.. well poor posture for a lifetime takes a long time to re train.. it's totally consumed my thinking. My relationships have suffered, my happiness has suffered.. but I will continue to fight this..

Can you do this(shoudler shrug - stand infront of a mirror):



Notice both shoulders are almost reaching the ears + they are in one line. are they in one line in yours?
if yes thats one sign for levator scapula syndrome. this is the 2nd sign:

The Killer Stretch! LEVATOR SCAPULAE - Try This For Quick Neck Pain Relief - Dr Mandell, DC - YouTube

can you do this stretch(be precise) without feeling tightness + can you go all the way down like Dr Mandell?

if you failed these 2 tests then you have levator scapula injury.

pec minor - i really dont have any problem with that muscle in my case.

I haven't looked for lymph drainage massage.. I massage my pec minor daily with my fingers or a lacrosse ball. The thing is that it's so hyper sensitive that if I slouch for like a day that sucker just gets so tight again.. I really have to remain vigilant and keep my shoulders back. Otherwise the pec minor just gets tight again and I have to work it back open. When pec minor gets tight my whole right side of the neck gets tight as well.

It's like my nervous system has a learned response to slouching that any time I do it for an extended period I get hit with the symptoms. If I just say screw it and keep my shoulder pinned back an entire day (consciously) my symptoms are minimal but using that arm is difficult.

Jo how are you doing these days?

I will try these when I get home. I struggle with shoulder shrugs. My right shoulder lags behind. I think my back on my right side is just generally weak. I have been doing shrugs almost daily now for the past 3 weeks with either no weight or just 3 lbs. My right side is becoming more coordinated as time goes on.

It's a pain in the butt.

You don't do any of my experiments with force or weights, just until your body starts telling you "hey buddy i can't do this motion anymore".

If pits get puffy & tender that's the lymph system clogged up..
self care vids on youtube for that..

Also try the opposite postures - putting arms back behind your body and holding them many times a day.. ( not to point of pain or if it causes pain...) this helps to offset the forward use aspects..

TOS wise I'm doing pretty good, but getting older brings up past injuries & ache & pains.. some chronic myofascial pain stuff..

That's good Jo, glad to hear. Being organic can suck sometimes. The arms behind the back is a good one. I have to try to remember to do that regularly as well as stand up and move around, stretch etc. Thank you.

Does your arm start hurting if you don't move around from the chair?
weird thing about my case is that my arm is barely affected(except cold hands) - only when I use it to carry heavy things around I feel weakness + pain in my median + ulnar nerves. but I can sit for hours without getting any arm pain. but from the neck up above I can get just about anything...