Pain Files
Poor posture is a major contributor to Repetitive Stain Injuries: pain, numbness, and swelling of the neck, shoulders, and upper limbs. The postural problems most commonly seen are a chin forward position where the head is sticking forward and the rounded shoulders with tight pectoral muscles. This posture puts pressure on the neck muscles because the head is difficult to support in this position and pulls the shoulder blades apart making it hard for the muscles between the shoulder blades to stabilize them. The tissues, muscles, and the fascia supporting the muscles become tightened into position. Treatment is more difficult than prevention, so here are a few exercises to do at work and at home.
During your workday, practice gently tightening the muscles between your shoulder blades to move the shoulderblade towards the center and downwards (called retracting the shoulderblade) Hold for a few seconds and release.
