Laura Ward's Integrative Massage

 We all suffer from stress, tension, muscle aches and pains, whether on a consistent or sporadic basis.  Many times the tension, pain, ache and discomfort are from work related strain and daily activities.  Hours at the computer, long car commutes, prolonged sitting, repetitious and sedentarybehavior are primary causes for imbalanced muscularity which causes tension and poor posture.  Correcting your posture and balancing your muscularity can help lower the aches, pains, and tension.  One way to do this is through stretching and strengthening exercises. 

Below you will find corrective stretching and strengthening exercises for common posture misalignment and muscularity issues. **

**Remember all stretching should be done to a ’slight discomfort’ point, not pain and done after a 5 min warm up.  Any exercising should be cleared by a physician or a qualified health professional prior to starting. 

Neck Stretches and Exercises

Neck Stretch #1- levator scapula

The primary action of the levator scapula is elevation of the shoulder toward the ear.  It is common for this muscle to be over activated in our culture due to driving, hours at a desk or computer, improper weight lifting technique, or significant life stressor(s).  This over activation causes excessive tension and discomfort.  Stretching this muscle can help relieve this issue. 

To stretch this muscle; rotate your head to the left, then look at your left hand and proceed to take your left hand and grab the back of your head, then pull your head toward your left arm pit.  Hold this stretch for three, long slow breaths.  Repeat on opposite side.

 

 

 Neck Stretch #2- scalenes

 

Due to technology and poor body mechanics, many of us have a slight forward head.  Sustained neck flexion for hours causes excessive tightness in the scalene(s) and strenocledomastoid (SCM) muscle.  Stretching these muscles can correct posture misalignment and decrease neck tension and discomfort.

To stretch the scalene muscles; place your stacked hands just under the bottom tip of the ‘V’ from your clavicles and the superior tip of your strenum, anchor your hands as you look up and lift your chin.  Hold this stretch for three long, slow breaths.

 

 

 

Scalene Release Through Breath

The scalene muscles are also over activated during shallow chest breathing.  Breathing slow and deeply can decrease the overuse and release the tightness of the scalenes.  Try inhaling deeply from your belly to the top of your chest for 5 full seconds, pause at the top of your inhalation, then exhale for 5 full seconds.  Repeat 10 to 12 times. 

 

 

 

 

 

Neck Stretch #3- Sternocledomastoid Muscle (SCM)

Place stacked hands just below your right clavicle, anchor your stacked hands as you rotate your head to the left and tilt your head back.  Hold for three long breaths and repeat on opposite side. 

 

 

 

 

 

 

Chin Tuck

The posture misalignment, forward head, is due to tightness on the anterior neck and weak, stretched muscles on the posterior neck.  Strengthening the posterior neck muscles is important in correcting this posture misalignment.  The chin tuck, not necessarily attractive, but is a great corrective and strengthening exercise. 

Retract your head back and push your chin in posteriorly, hold the isometric contraction for 10 to 15 seconds.  Repeat this 10 to 12 times.  This exercise is great to do in the car at a red light by using the head rest as resistance.   

 

 

 

Occipital Ridge Tension

Along the back of our skull is a border of muscular attachments from the neck and shoulder area, it is called the occipital ridge.   The occipital ridge can become tight and cause muscular tension and headaches.  Self massageing this area in circular motions can release tension and relieve headaches.   

 

 

 

 

 

 

Chest Stretches

Chest Stretch #1- pectoralis major and minor

Another common posture misalignment is medially rotated or rolled-in shoulders.  This misalignment is caused from excessive tightness in the chest muscles and weak, stretched muscles in the upper back.  Stretching the chest muscles and serratus anterior will help.

To stretch the chest; embrace your hands behind you, if you cannot embrace your hands behind you, hold a towel horizontally behind you, then roll your shoulders back and extend your arms behind you.  Hold for three long, slow deep breaths. 

 

 

 

 

Chest Stretch #2- Serratus Anterior

Embrace your hands behind you, if you cannot embrace your hands behind you, hold a towel horizontally behind you, then roll your shoulders back and push your hands toward the floor.  Hold for three long, slow deep breaths.

 

 

 

 

 

 

 

Upper Back Stretches and Exercises

 

Medially rotated or rolled-in shoulders is caused from weak, stretched rhomboids and posterior deltoids coupled with the over activation of the latissimus dorsi.  Strenghtening the rhomboids and posterior deltoid and stretching the latissimus dorsi can help alleviate this posture misalignment as well as upper back discomfort. 

Posterior Deltoid Exercise

Lay on your back facing up, extend your arms to your side at 90 degree angles, palms facing up, be conscious of keeping your back and posterior shoulders on the floor as you raise your arms above your head.  You will most likely feel a stretch in the chest as you complete this exercise.  Repeat 10 to 12 times slowly. 

 

 

Posterior Deltoid and Rhomboid Exercise

Lay on the floor, facing down, extend your arms to your side like an airplane, squeeze your shoulder blades together as you lift your upper body to 30 degrees.  Repeat 10 to 12 times slowly. 

  

Latissimus Dorsi Stretch

Extend arms out in front of you on a table, with thumbs facing up, take one step backward, keep feet hip width apart with feet facing forward, bend your knees until you feel a stretch in your  mid back.  Keep your spine aligned.  Hold for three long, slow breaths. 

 

 

Back Stretches and Exercises

Thirty million Americans suffer from back pain and discomfort.  There are usually two causes for this back pain and discomfort; weak core stabilizing muscles or weak, stretched back muscles.  Strengthening both your back and core muscles will help prevent or alleviate back pain. 

Trunk Extension

Lay face down with your forehead on your stacked hands, lift up your upper body to 30 degrees,  Repeat slowly 10 to 12 times.  Do not hold your breath. 

 

Plank

Lay on the floor face down with hands in prayer position, stack elbows under the shoulder joint at 90 degrees, lift onto your toes as you isometrically contract keeping your spine and neck aligned.  Hold for 10 to 15 seconds, repeat 6 to 8 times.  Do not forget to breath during the hold. 

 

Lower Back Stretch

I would suggest after the plank and trunk extension to stretch your lower back.  Do this by laying face down with your arms extended in front of you, then lean back onto your heels.  Hold the stretch for three long, slow breaths.

 

 

Hip Stretches

 

Hip Flexor Stretch

Many of us sit for hours at a time in the car, at a computer or work; leading to tight hip flexors.  Stretching the hip flexors can counterbalance the hours your hips were flexed.  Start by laying on your left side with your left leg bent at a 45 degree angle, stack your right leg on top, place a rope around your right ankle, then grab the rope with your hands and extend the rope above your head as you stretch your right leg back, but keeping your knee bent at a 90 degree angle.  Hold for three long, slow breaths.   

 

Priformis Stretch

The priformis is a hip rotator which has the scatic nerve run through.  When the priformis gets tight it can impinge the sciatic nerve and cause discomfort.  Stretching the priformis can alleviate and/or prevent sciatic nerve pain as well as laterally rotated legs and hips. 

Lay on your back with your right leg extended in the air, take a rope and place it around your right ankle, then bend your right knee at a 90 degree angle, hold the rope with your left hand as you use your right to hold and stabilize your right knee, using the rope pull your right ankle toward your left hip, then push your right knee toward your left shoulder using your right hand and hold.  Hold for three long, slow breaths.