Seven Degrees of My Quads. . . How My Quads Make My Neck Hurt.


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To illustrate how our bodies are kinetic chains and that everything is truly connected, let’s examine my imbalances. . . in my body (not my mind – that could take years!). I have over developed upper traps, weak or longer lower traps, strong, tight shoulders and tight back extensors or QL muscles (those muscles on either side of your spine that when tight are NO HELP AT ALL IN backbends). I have a curve in my upper back (kyphosis) and a large c-curve in my lower back (lordosis). From the side, I basically look like an “S”, which is convenient only for charades! I would say my hamstrings are normal. I like to stretch them. My hip flexors (which include the psoas) are tight and my glutes are weak (we refer to it as pancake butt in my family). This all makes postures like boat pose and wheel painfully hard!

If we examine these issues, we can start to see how it moves from the bottom creating a chain reaction.  Therefore, the pain in my neck and shoulders can have everything to do with my tight quadriceps.


  1. My quads and hip flexors are tight, which contribute to tilting my pelvis forward.
  2. The opposing weaker muscles, the hamstrings and glutes respectively, allow this anterior tilt to occur.
  3. As a result of the anterior or forward tilt of my pelvic bowl, my low back moves into lordosis (c-curve).
  4. The lordosis then shortens and tightens my QL muscles/back extensors.
  5. The lordosis in my lower back compresses vertebrae and then causes the opposing curve in the upper spine, kyphosis (hunch back).
  6. My shoulders roll forward and push my head forward causing the upper traps to shorten and tighten – this also lengthens and weakens my lower traps (the opposing muscles that help draw my shoulders down)
  7. The forward movement of my head then pulls on my neck muscles creating tightness and tension in my neck and shoulders and putting extra force on my spine.


To find out more about your postural alignment and identify your patterns,  see four common types here. . .

2 Replies to “Seven Degrees of My Quads. . . How My Quads Make My Neck Hurt.”

    1. Ellie – so good to hear from you. Recently, I found found some beautiful release by using a foam roller. Much of my tightness is in my hip flexors and quads which are challenging to stretch. I use the roller on my quads and this helps release my back. Additionally, I roll my inner thighs (lay on belly with one leg bent and drawn up to hip level, then roll side to side on roller – it is awkward but effective). Finally, I use a modified crescent lunge with my back knee down. I work forward of the planted knee and lift up through the front line of my body. If you have access to a tennis ball, they are wonderful to put at your hip flexor and lay on top of for additional release. I hope to get some photos on my blog soon. If you don’t understand some of this, just let me know. I will try to explain in greater depth. Good luck!


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