I’ts Great to have our head therapist from our Stockport clinic Rob Elliott giving out some great advice. Ignore his wise words at your peril! Rob is based at the awesome facility https://www.sevenmovement.co.uk
Neck Pain in Britain is on the raise as laptops and technology continue to become a huge part of our lives and it not just technology that causes neck pain, sedentary desk jobs are now having a more valuable role in the workplace. Handheld devices such as I Pads or Mobile Phones have become a natural extension of ourselves and we rarely let them leave our sides. They are likely to be the first thing we see in the morning and the last thing we see at night.
The relationship between ourselves with our devices and job role can influence our health. If you experience or have experienced pain, tension in the neck or have had Pins and needles and stiffness in your shoulders or elbow and fingers then maybe it’s time reevaluate the device relationship.
The average Briton now spends around 1.8 hours a day sitting looking at mobile technology, 3.7 hours using a laptop or desktop computer, 1.4 hours gaming and 2.8 hours watching television or films. With this is mind even in the evening when we watch our soaps and box sets even though we are relaxing and de-stressing our back and neck is hard at work!
As the picture above replicates how we would look at our devices whether it be to text, answer emails or browse social media we place muscles and joints at risk. Over time our posture changes due to muscles becoming shortened and elongated.
Most people do not realise that the shoulder and shoulder blade work as a pair and if they don’t function as a pair then problems occur. The Shoulder blade sits in a sea of muscle upon the rib cage. Muscle synergist then determine the posture and control at rest and with movement.
The upper cross syndrome shown by the picture to the left shows how tight and overactive muscles such as Pectoral muscles pull the shoulder girdle up and forward as the muscles on the back are too weak and inhibited that they can’t help pull back the shoulder girdle into ideal posture. The classic example of this posture is seen in patient who sits at a desk for prolonged hours. It can also be affected by your exercise selection in the gym to much pushing exercises such as bench press, shoulder press and push ups whilst neglecting pulling exercises such as bent over rows creates a muscle imbalances placing the pectorals in a stronger position than the rhomboid. The tightness of the pecs creates then a curvature (Kyphosis) of the thoracic spine this then extends the neck forward to give you a chin poke. This then places further stress on muscles and joints and can cause headaches and dizziness.
Methods to minimise the upper crossed syndrome decrease the resultant stress on vulnerable tissues include soft tissue release techniques to pectorals, joint mobilisations, neural mobilisations, and of course self-management strategies such as scapula setting. For the desk worker, a short routine every 30-60min moving the shoulder girdle in different planes of motion will assist in maintaining soft tissue mobility. In the gym, incorporating a graded amount of pre-activation work for your specific weaknesses (usually the lower trapezius and external rotators) prior to lifting, fascial stretching of the lats, pecs and upper traps, and self-release techniques using balls, kettlebells and barbells (only to a necessary degree) will help prevent the imbalance.
Rob Elliott Sports Rehabilitator BSc