Just about everyone who is “Walking Upright” will experience strain or fatigue in the neck and shoulder region.  If you float in the ocean most of your day, then probably not so much, but for the rest of us animals we must develop remedies for this chronic tendency.  Sitting, standing, driving, slouching, computers, looking cool…your body was just not evolved to perform these tasks repeatedly.

I call it “Walking Upright Syndrome”.

Try to incorporate this single stretch into your day,

2 – 3 times a day for 20 – 30 seconds and see what a difference it can make:

The Swan Dive Stretch

Stand in a door frame; place your hands on both sides of the door frame approximately in line with your shoulders.  Gently step through the doorway, allowing your shoulders to relax back.  Your shoulder blades should slightly collapse together.  This is not a plank or push up; instead you are stepping one step through the doorway. Experiment with your hand placement.  Higher up on the doorframe or even above your head will stretch different fibers of the pectoral muscle group on your chest which you are stretching here.  You are trying to lengthen the pectorals that get shortened from chronic postural habits and activity.  You want to take the workload off of the shoulder and neck muscles that are not designed do all the work that we are demanding of them.

*Secret key to success with stretches*

Extend the stretch until just before it would be uncomfortable, and hold it for 20 – 30 seconds.

FIGHT GRAVITY IN YOUR NEIGHBORHOOD – STRRRETCH!

*Note of Caution: This exercise is meant to be gentle, preventive care and not to replace assessment and / or treatment of a condition by a doctor.  If you are experiencing numbness, tingling, or limits in your range of motion, dizziness, headache, nausea, or generally any new symptom  prior to this stretch, consult a doctor before performing this stretch.

Photo from "Massagetoday.com"

I offer massage cupping therapy in my practice and many people are unfamiliar with this ancient remedy.  It is still commonly practiced in TCM (Traditional Chinese Medicine) and was used often by our great grandparents with plain old tea cups from the cupboard.  This traditional technique was also taught and practiced for centuries in various parts of Western Europe and is still as effective as ever in treating muscle soreness and stubborn knots in muscles.  It is also reportedly used to decrease the appearance of cellulite, however I have not experimented with this myself.  (I would make an excellent test subject!)  I can say, I have been amazed at the response from clients who have come in for just a “spot treatment” for 15 minutes and walk out with complete relief.  I often like to  share well written pieces from reputable sources on subjects rather than simply paraphrase what they have put so succinctly.  A lovely brief write up on this technique is on the Massage Today website.  I have posted the link.

www.massagetoday.com

Come in for a spot treatment or request it during your regular massage session.  Call 828-225-8828.

mmmMassage…Goood!   Thanks for reading*

For those interested in more reading on the history of this technique, you can find info and even classes at

Health Traditions.comau.

Photo from Health Traditions website*

Today the question was posed, “…do I treat the Anterior Thorax?”

My answer is without a doubt – “Yes, always!” The tendency for all of us that “Walk Upright” to develop tension and muscle shortening in the Pectorals, Serratus Anterior, and Subclavius is extremely common. This puts an extra strain on the back and neck muscles to hold your upper body and head up. This causes the back and neck muscles to become fatigued and painful from doing extra duty. The key to relieving the neck and back pain is to also release the anterior muscles which have become shortened from posture, sitting, repetitive activity and that old friend gravity.  I also include the abdominal muscle groups to balance the entire core. I find this approach most effective. Excellent reference to the mentioned anatomy is here; I like keeping it as a reference for myself you might find it helpful too.
www.theodora.com/anatomy/the_muscles_connecting_the_upper_extremity_to_the_anterior_and_l.html

There are so many consequences to the habit of the human form walking upright.  We are inundated by earth’s gravity every second of our lives. First remedy of choice..float in water all day!  If that is not an option, a little simple structural analysis and regular massage may be a remedy that can transform your life.  Many chronic aches and pains of life are treated effectively with massage, and yet massage is considered a Birthday treat or a luxury gift for Valentine’s Day.   I recommend monthly massage to my friends, family, and clients.  A therapeutic massage that includes lengthening the muscles that have shortened over the years of fighting gravity to remain vertical.  These most often include the pectoral chest muscles, the abdominal muscles, and many others that are accessed from the FRONT of your core.  It’s not just love that makes you feel like a puppet on a string.   Gravity’s grace has a wild side.   Let’s work with it!   Put massage in your life.  Make it a part of your preventive health routine.  Also, float in the ocean every chance you get!