Body Posture & Muscles Functions: (Part 3)

In today's modern work environment, desk jockeys arguably have the most complaints and problems with posture and pains or mobility restriction in the joints. Poor biomechanics such as khyphosis, tight hip flexors, gluteal inhibition, and lower back problems. Long hours of sitting, especially from poor posture, will contribute to poor biomechanics, leading to muscles dsyfunctions and joints problems. 

Apart from desk jockeys, most of us spend many hours daily using computers, watching TV and even driving on the road. Increased dependence on computers in many work situations is frequently the cause of neck and upper back discomfort and headaches if basic ergonomic rules are ignored. The office set up below was chosen as an example of how to correct alignment and relieve strain. The key to improving posture is a well-fitting chair that adjusts for proper height, arm support and back support. Use of a phone headset to relieves neck strain.

Incorrect

Incorrect

    

Phone on shoulder, desktop computer and monitor in corner on a platform. Neck tilted left, rotated right and extended; shoulders elevated with pressure on elbows and wrists, feet propped on chair legs.

Correct

Correct

Computer placed under desk, monitor moved from comer, and platform removed. Monitor at or below eye level. Use of phone headset to relieve neck strain. Chair has proper back support and armrests to remove weight of arms from neck and shoulders. Legs supported by footrest under desk.

Now, let's discuss about massage, particularly the type of massages which aid or help on neck muscles. I know there are various forms of neck massages you may know or heard of, or even some of the common massage therapy you had enjoyed. 

Massage is an important modality in the treatment of painful neck conditions. The soothing effects of gentle massage can help relax tense muscles. Neck extensor muscles often become short from a faulty forward head posture. Massage, along with appropriate exercises, can be used to help relax and stretch the tight muscles and restore normal range of motion.

The photos below show the various positions for effectively applying massage to help relieve neck tension and stiffness. The subject is seated on a stool beside the treatment table. Pillows on the table are adjusted to a level that is comfortable for the subject when leaning forward to rest the head on the hands. Massage is applied to posterior and lateral neck muscles, primarily the upper trapezius.

Neck Massages & Stretching 

Start the massage at the occipital attachments of the upper trapezius. Begin with a smooth, firm stroking massage.

Continue the massage along the trapezius to the attachments of the clavicle and scapulae.

Repeat the massage using a kneading technique to the left and right upper trapezius

With face turned left to put a mild stretch on the left trapezius, repeat the stroking and kneading massage

With the face turned right to stretch right trapezius, repeat the stroking and kneading massage

Stretch Neck Rotators - Sit on a chair with hands grasping seat to keep shoulders down and level. Sit without tilting head, turn towards each side.

Stretch Lateral Neck Flexors - Sit on a chair with shoulders back and hands grasping seat to hold shoulders down and level. Tilt head directly sideways to stretch opposite lateral neck flexors.