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 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...

Oh yeah. I think my back muscles begin to fatigue when trying to sit in proper posture. I always want to lean to one side and use my arm as a crutch. I think this is what really did it for me. Having a weak core and lower back caused me to lean to one side on an arm rest. That side became weak. Then I spent way too much time on the computer in that position. Then I went into a job where I had to stand and use my hands in front of me all day. Muscles hot fatigued, burned out and eventually my shoulder just sort of collapsed down. My right shoulder does not like to retract. If I hold my arm out at 90 degrees and bend my elbow up at 90 degrees and try to rotate from elbow to hand down Infront of me that is where I am limited in motion. To make the full rotation my shoulder rolls forward. It's like my joint is really limited in that specific movement as well as my shoulder doesn't want to stay elevated and keep that space open. It's like my back muscles that keep the shoulders pull back and down gave up or something. My main goal is to try and make my back stronger and keep stretching out my chest. Strengthen my neck muscles so that they can also bare the weight of my shoulder as well. For instance.. the SCM connects to your collarbone and sternum. You need to have a strong SCM to keep these lifted as well as have healthy scalenes that can allow your ribs to move up and down normally. So strengthen back, romboids, upper, mid, lower traps, strengthen neck (chin tucks, neck curls) stretch chest, pec minor, lay on towels rolled up length wise, doorway/corner stretch, and many others. Soft tissue release with a lacrosse ball is great too. Dry needling for pec minor is nice.. idk I'm just sharing ideas. Not saying it's wrong or right but this is kind of where I am at right now. Trying not to overdo it and be conscious about how I sit at work.