Over the last year in my practice, my colleagues and I have treated more clients that have shoulder and neck problems than in my entire five years of being a therapist combined. How is that possible? Why is this happening?
Are we confined more to our desk than we were five years ago, or is it that more people are aware of the benefits of massage and bodywork than they were 5 years ago? I would like to believe the latter, that people are more concerned about and aware of their health than they were in previous years.
Recent studies have shown that people are doing more comprehensive health plans, where they are not only concerned with the cholesterol readings and blood pressure checks, but also the pains in their joints, particularly the neck that sometimes travels to mid back.
Let’s talk about what causes this pain in the neck: poor posture! Whether you are sitting at a desk, in the car, or if you are on your feet most of the day, chances are that your shoulders hunched or inwardly rotated. When we stay in a hunched position for extended periods of time, the back muscles become overstretched and the pectorals (pecs) shorten, which causes pain.
So is the solution to quit our jobs and dedicate our lives to achieving proper body posture? Not exactly. Just as it took time to create the condition, it will take time to rectify the condition. to bring the body back to its pain-free, stiff less state. One of the easiest stretches ways to become pain free relatively quickly (within a few days) is to stretch. I recommend that my clients do door way stretches. They are easy, fast, and the only equipment you need is a doorway. Here is how it works: stand in the middle of a doorway, planting both of your hands on each sill, left and right. Allow your arms to hold your weight as you lean forward through the doorway. This stretch opens the pectorals and you feel instant relief.
The next stretch is the neck extension, which should be done at least three times a day. It stretches the muscles on the side of your neck, releasing tension and allowing your pectorals to relax. Bend your head laterally or to one side and pull gently with the hand of the same side until you feel a stretch. Remember, this is not a flexibility contest so it is not about your ear touching your shoulder. You just want to achieve a nice, stimulating stretch. Now, repeat the same motion on the opposite side.
My last stretch is slightly more complicated, but its benefits are usually felt immediately. Sit in chair with both feet planted on the floor. Twist your upper body (including waist) to one side. Place the hand of the same side that you are twisting on the edge of the chair. Hold the stretch no longer than about 10 secs and repeat on the opposite side.
When used consistently, these simple stretches will make a world of difference in how you feel, giving you the results you want. Also, by incorporating them with other body stretches and regular massage, you can improve overall range of motion in your neck and other joints, as well as alleviate pain in other regions.
We only have one body. We must be good to it so it will be good to us. Happy Stretching!
Nasha SW Snipes, LMT, CNMT